Are You Eating Enough Protein?

Let's talk about protein!

Protein isn't just for macho body builders! While protein can be OVER EMPHASIZED by some health and fitness "professionals," it certainly has its place for women who are looking to achieve a lean and strong body. 

In this blog post, I will be discussing the functions of protein, how much protein you actually need, considerations when determining your protein intake, give you some example calculations, and discuss food sources!

Functions of protein in the body: 

✅Growth and repair of all tissue in the body

✅ Protein is the most “thermogenic” macronutrient, which means it requires more of your body’s energy to break it down. This is why many weight loss plans will encourage high protein diets. Your body actually uses calories to digest and metabolize foods, a concept called the thermic effect of food. 🤓

✅Healthy hair, skin, and nails. 

✅Protein is necessary for the production of antibodies, which fight off infection in the body. 

✅Proteins are involved in the transportation and storage of nutrients. 

✅Balances blood sugar, which assists with balanced hormones, preventing cravings, keeping us full, and regulating energy levels.

....and a lot more!

Signs that you might not be eating enough protein:

• Afternoon energy slumps.
• Difficulty building muscle.
• Food cravings.
• Poor recovery after exercise. 
• Inadequate thyroid hormone conversion (which can lead to a sluggish thyroid.) 

Individuals who have higher protein needs:

• People recovering from surgery or physical trauma
• Athletes/highly active individuals
• Individuals looking to build muscle
• Pregnant or breastfeeding women
• Individuals looking to lose body fat
• Individuals looking to improve their hormone function

So how much protein do you need?

❓There is a big difference between the RDI (recommended dietary intake) versus optimal protein intake for fat loss or building muscle, both of which will often result in higher protein recommendations. The RDI is 0.8g/kg of body weight. So a 175lb female would require only 64g of protein per the RDI. The RDI does not take into account gender, activity level, hormone status, digestive capacity, muscle mass, or fat mass. In my opinion, the RDI should be seen as a MINIMUM. 

On the opposite spectrum let's not go overboard with the protein...

❌A big pet peeve of mine is when I see women that are eating 180g + of protein each day. If you've been in the health and wellness space, then you know that there is often a blanket calculation of 1g/lb of body weight. This is NOT backed by science and often results in consuming too much protein, leaving inadequate intake of carbs and fat, which have equal importance in your journey towards achieving a lean and strong body. 

Let me give you an example. Sarah is 175lbs. She participates in crossfit 5x/week and would like to lose 25lbs. A few of her friends at the crossfit gym have used an online macro calculator, so she decides to give it a go. This macro calculator spits out that in order to lose weight, Sarah needs to be eating 1900 calories, with 175g of protein, 165g carbs, and 60g fat. If you aren't familiar with macros, let me tell you that 165g of carbs is low, especially for a 175lb active female, even if she is trying to lose weight. 

I would want Sarah eating a minimum of 200g of carbs in order to support her high activity level, which would put her protein closer to 140g per day (more example calculations below.) 

💪🏼Side note:

While individuals who are already lean or have a lot of muscle mass (<25% body fat) might benefit from 1g/lb of body weight of protein, this shouldn’t be a blanket recommendation. A 135lb female looking to build muscle might benefit from eating 1g/lb of body weight of protein, but that isn't the rule. 

Example calculation:

175lb female with goal of fat loss. Will be starting weight lifting program 3 days per week. This client does not know her body fat percentage, but she has about 25lbs that she would like to lose, which indicates that her body fat percentage is on the higher end. 

Based upon her data, this client would need between 1.5-2.0g/kg of body weight. In order to get her weight in kilograms, simply divide her weight in pounds by 2.2 to equal 80kg.

80kg x 1.5g/kg = 120g protein

80kg x 1.5g/kg = 160g protein

In this scenario, I would recommend that this client start with 140g, which is right in the middle of the range. Based upon how she feels (digestion, energy, weight loss results) we could adjust the amount up or down as needed. 

Example calculation: 

135lb female with a goal of building muscle. She is already lifting weights 5 days per week. She knows that her body fat percentage is less than 25%. 

Since this client already lean and has a goal of building muscle, her protein needs will be closer to 1g/lb of body weight in order to preserve and build muscle. 

This can also be done in kg, with her range being closer to 2.0-2.4g/kg body weight. 

61kg x 2.0g/kg = 122g protein

61kg x 2.4g/kg = 147g protein

Again, in this scenario I would take the average of these numbers, which is 135g of protein. 

To make calculating your protein needs a bit easier, I would suggest using this online calculator. It is based upon research published by the National Institute of Health (NIH). 

The downside with this calculator is that it is precisely that... a calculator. This means that it doesn't have a real person taking your individual needs into consideration. But, it is a good place to start!

Considerations setting your protein needs:

• If you deal with constipation and/or regular bloating, then consider selecting the lower end of the protein recommendation to start since protein can be a bit harder to digest in general. You can work towards slowly increasing your protein intake over time.
• If you lift weights or are planning to start, consider selecting the upper range of the protein recommendations. Protein is essential for the growth and repair of muscle tissue.
• If you prefer a plant based diet (vegan or vegetarian) consider selecting the lower end of the protein recommendation since plant based foods are naturally lower in protein.

What foods have protein?

Sources of animal protein

meat (chicken, beef, pork, turkey, wild game), fish, eggs, dairy (cheese, milk, yogurt), collagen, protein powders (whey, casein), bone broth

Sources of plant protein

Soy-based products (tofu, tempeh, edamame, miso), rice protein, pea protein, whole grains (oats, quinoa), spirulina, nuts/seeds, beans, lentils

Want to know what it looks like to get 130g of protein in a day?

If you are curious about how to effectively achieve a lean and strong body, without following a fad diet that makes you crazy OR have to give up your favorite foods, then let's talk! 

You can schedule a free strategy call with me to talk through your goals, what you've tried already, and what is keeping you stuck!