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How much protein do you really need?
- 2024/09/20
- 再生時間： 25 分
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あらすじ・解説
Do you get enough protein? There are protein powders, protein shakes, and protein bars. But how much protein do you actually need? Then there are high protein diets. Are those good for you? Are you getting enough protein in your daughter? Maybe too much stay tuned to find out if you're getting the right amount. It seems like we're just bombarded with this message to make sure we get enough protein and yes, you definitely need enough protein. But chances are you get plenty. The average American diet is 16% protein. Well, that translates to 80 grams a day. If you follow the recommended 2000 kilo calorie diet. On top of that, most Americans eat protein that is packaged with fat. And that definitely has some negative health consequences. Today, we'll discuss the amount of protein that's right for you and the best sources We do need protein if you don't get enough protein, you can have brittle hair and nails. You can feel hungry all the time or your muscles can be weak. Your immune system can be compromised, so you get sick a lot. You can even have trouble thinking or changes in your mood, or stress fractures in your bones. So let's go to mini medical school for a review course. There are three essential macro nutrients that our bodies absolutely need to function. Fat carbohydrates and protein. And gosh, when I say those three together, I think the protein hype comes in from the bad rap that fat and carbs get. Remember one gram of protein is four kilocalories. Same for carbs and fat is nine. But you do need all three macros and like everything in lifestyle medicine, it requires balance. And on top of the macros, there are lots of micronutrients, but here's the deal protein is never a solo act. I mean, you can't really just eat a protein. Proteins are macromolecules. Well, that just means they're big old suckers made up of long chains of amino acids, and you may have heard them called building blocks. There are 20 different amino acids and we need every single one of them to live. but your body can make 11 of them. So nine of them are essential in your diet. A complete protein has all nine of them, Most protein in our diets are not complete. But not to worry your pretty little brain about that. We will talk about how to get a complete protein. Amino acids are kind of like Lego's, they fit together to make proteins, but unlike Legos, they don't make you cuss when you step on them. And like Lego's for mothers of little boys. Amino acids are everywhere and you can snap proteins together to make muscles, hair, enzymes, and antibodies. They break stuff down in chemical reactions in the body and they're important for DNA replication. We need protein for every organ in our body to function like it's designed the heart, the brain, the skin, the immune system. And it's especially important for the musculoskeletal system. Adequate protein intake helps build repair and maintain muscle. And that's not just for bodybuilders who want big ol honkin muscles because as we age. Staying strong becomes even more important. Protein may play a role in appetite control. And that's why a lot of these diets focus on high protein for weight loss. And we're going to talk about that in a few minutes. But not getting enough protein can lead to hair loss, skin breakouts and breakdowns, weight loss, loss of muscle mass and weakness. This is most likely to happen in people with eating disorders or the elderly who have an inadequate caloric intake. Now let's get to the bottom line. How much protein do you need? You're going to need to know how much you weigh in order to do the math and the simple answer is that you can multiply your body weight in pounds by 0.36 and determine the minimum number of grams of protein you need. Of course, there are situations where you need more like how old you are, whether you're a man or a woman. Your activity level and pregnancy. Okay, active adults need 0.6 to 0.9. Older adults need a little more too. They've got to maintain that muscle mass. So 0.8 times, your body weight in pounds. And the reason older adults are at such risk again, is because of decreased appetite, decreased calorie consumption, and the importance of staying strong. So you don't fall, or you can open a jar and all the other things you need to get done in a day. Okay. What about athletes? Well, they do need more. 1.2 to two. So let's look at that just a little bit different way. And for those of you who are on my email list, I'll send this out in print because it's so much easier to look at that way. Sedentary adults need 10 to 15% of their calories from protein. Active adults need 15 to 25%. And athletes should consume protein as 25 to 35% of their diet. And with all the hawking about protein, you'd think we're all deficient. But on average Americans get the amount of protein they need. In general, if you're eating enough calories. You're probably eating enough protein. Can you get too much? Well, ...