Prioritizing Protein and Plants

Why Prioritizing Protein and Plants in Your Diet is Essential for Optimal Health and Well-Being

Maintaining a balanced diet that prioritizes protein and plants can provide numerous benefits to your overall health and well-being. Not only can it help with muscle growth and repair, but it can also aid in blood sugar control, keep you feeling fuller for longer, and lower the risk of chronic disease. In this blog post, we’ll explore the reasons why you should prioritize protein and plants in your diet and provide some guidelines to help you figure out how much protein you need.

The Importance of Protein

Protein is an essential nutrient that is vital for many bodily functions, including muscle growth and repair. It is also responsible for producing hormones, enzymes, and other molecules that are necessary for optimal health. Consuming adequate amounts of protein can help you maintain and build muscle mass, aid in blood sugar control, and keep you feeling fuller for longer periods of time. It can also promote weight loss and reduce the risk of chronic disease.

How Much Protein Do You Need?

The amount of protein you should consume can vary depending on a number of factors, including your age, sex, weight, physical activity level, and overall health goals. A general guideline is to consume 25-50 grams of protein per meal. If you are physically active, over age 50, or trying to lose weight or build muscle, you will need more protein. Our bodies cannot utilize more than 50 grams of protein per meal though so that should be the upper limit in one sitting. If you need more than 150 grams of protein in a day, it is best to add a high protein snack. I personally aim for 30 grams of protein at each meal for a daily total of 100 grams. My husband, Dr. B aims for 150 grams of protein per day and will occasionally add a high protein snack.

It’s also important to spread out your protein intake throughout the day rather than getting all of your protein in one meal. Aim for about 25-50 grams of protein per meal to support muscle protein synthesis. Choose high-quality protein sources such as pastured chicken, wild caught fish and seafood, beans and lentils, hemp hearts, nuts, tofu, pure whey, tempeh, natto, grass fed meats and full-fat dairy products.

I usually recommend that my clients consume .7-1.0 grams of protein per pound of ideal body weight. What does that look like? For a 160 pound person wanting to lose 10 pounds, we would multiply 150 by .7 and 1. The appropriate range of protein needed for this person would be 105-150 grams of protein per day, aiming for the higher amount if this person is over 50 or quite active. This article by Dr. Sara Gottfried explains her philosophy, which aligns with my own.

Check out this protein calculator to help you to determine how much protein you need. I would suggest aiming for the Centers for Disease Control and Prevention (CDC) upper limit recommendations for protein intake for optimal health, especially as we age. 

Why Older Adults Need More Protein

As we age, our bodies undergo a number of changes that can impact our protein needs. Older adults may experience decreased muscle mass, a reduced ability to absorb protein, and an increased risk of illness and injury. Consuming more protein can help slow down the loss of muscle mass, ensure that enough protein is absorbed to support muscle maintenance and repair, and support immune function and tissue repair.