Viktoria Hogan is a personal trainer and online nutrition coach who runs Tori Training, an online solution to your health and fitness goals. She lives in the U.S., but is originally from Sweden. She played soccer up through college and has always had a passion for training and nutrition.
Are you wondering what the hype is about protein? Are you frustrated with all the information out there, but you have heard that protein is important for you? Perhaps you are thinking that you don’t get enough protein, but are unsure of what foods can supply it for you? Keep reading to find the answers to all these questions and more.
Crash course into protein
You may have heard that proteins are the building blocks of our muscles. Without it, we would lose the muscle mass in our body. However, proteins (or amino acids which is the broken-down form of protein) do much more than build up our muscles. It also produces important molecules such as enzymes, hormones, neurotransmitters, and antibodies, as well as transport proteins and structural proteins. Amino acids are extremely important for all those functions and if you do not eat enough protein, your body will take those amino acids elsewhere. For example, if you are eating at a deficit to lose weight and you don’t eat enough protein while doing so, your body will break down your own muscles to get those amino acids. If you are using a scale that shows weight only without composition, you will see a reduction in weight, however, it will be muscle mass rather than fat mass.
In my own experience, many of my clients believe that they are eating enough protein, but once we break down what their diet consists of, they realize that they are falling below general guidelines. Starting to log your food (whether in an app or on a piece of paper) can be helpful in getting a bigger picture of what you are putting in your body.
How much protein do you need?
Protein is important for everybody, but the amount will differ slightly. There are many suggestions out there depending on your goals, but overall, if you eat about 1g per pound of lean mass, you will make sure to eat enough protein. Notice that lean mass is not your total weight, but everything but your fat mass (muscle mass, organs, bones, etc.). If you have a scale that gives you a body fat percentage, oftentimes it will tell you lean mass versus fat mass as well without you having to calculate it.
If you are trying to gain weight/muscle mass you could eat more protein than 1g/lb. of lean mass, aim for 1g/lb. of your total weight. For an exact estimate of what your body needs, reach out to a nutritionist or dietitian.
Is there a different need based on age?
There is a slight difference depending on age. As you get older, you will lose muscle mass easier and therefore, getting enough protein is going to be essential to contain your lean mass. It is also harder to build muscle in general, so controlling the protein intake will be important. Eating at the higher range of 1g/lb. of bodyweight per day is suggested.
One way to slow down the process of losing muscle mass as you age is to engage in resistance training, whether with weights or body weight and bands. This also helps strengthen your bones which is helpful as you age.
Protein-rich foods
Some foods that are packed with protein are meat, poultry, and fish, but also Greek yogurt, eggs, and dairy products in general. Try to go for foods that are lower in fat, for example, poultry is a much leaner option than red meat. A plain Greek yogurt is also a better option than a flavored one since there will be added sugar to flavored ones. However, most flavored Greek yogurts are still much higher in protein than other types of yogurts.
Other options are nuts, beans and legumes as well as tofu and tempeh. Trying to eat many different sources of protein will help make sure that you are getting a complete protein, meaning that you get many different amino acids. Only eating the same protein over and over could lead you to miss out on essential amino acids that you need as all proteins don’t include all amino acids. Meat sources tend to have a more complete amino acid profile, although, vegans and vegetarians can reach it by combining different sources.
Is supplementing worth it?
Supplementing can be essential if you don’t get enough protein through your diet. Supplementing with protein and creatine has been the most researched form of supplementation and has been shown to be beneficial. If you are having a hard time eating enough protein, there are several protein powders to choose from, both dairy-based (whey or casein) or plant-based. You can always ask a professional for advice on brands, but as a general rule for any supplement – try to look for a brand that gets third-party tested so you can ensure that what is on the label is actually in the product.
Viktoria Hogan, Personal Trainer and Online Nutrition Coach
Viktoria Hogan is a personal trainer and online nutrition coach who runs Tori Training, an online solution to your health and fitness goals. She lives in the U.S., but is originally from Sweden. She played soccer up through college and has always had a passion for training and nutrition. As a trainer since the beginning of 2020, she has trained a multitude of clients and gained several specialization certifications within her field. Her main mission is to improve people's quality of life.
References:
Baum JI, Kim IY, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients. 2016 Jun 8;8(6):359. doi: 10.3390/nu8060359. PMID: 27338461; PMCID: PMC4924200.
Scott-Dixon, K., Berardi, J., St. Pierre, B., Kollias, H., & DePutter, C. (n.d.). The Essentials of Nutrition Coaching for Health, Fitness, and Sport: Unit 2: The Science of Nutrition. Precision Nutrition.
