Nkechinyerem Eseonu-Ewoh, MD, is a board-certified family medicine doctor at the Mid-Atlantic Permanente Medical Group. She sees patients at the Kaiser Permanente Woodlawn Medical Center.
Protein bars, protein shakes, and protein supplements add protein to your entree. Protein gets a lot of attention these days, and for good reason. Protein is one of three main nutrients your body needs, the others being carbohydrates and fats. Protein makes your body healthy and strong. Whether building muscles, repairing tissues, assisting your immune system, or giving you energy, protein is vital to your health and wellbeing.
But before you hit the grocery store and stock up on protein bars and shakes, I want to give an overview of protein and provide tips on ensuring you get it from healthy sources.
What Protein Does in the Body
Protein is essentially a building block for your entire body. It repairs and builds muscle, creates vital enzymes, helps with your immune system, and even transports nutrients across cell membranes. Although individuals typically think of carbohydrates as their main source of energy, protein can also supply energy for your body.
If you don’t get enough protein, you may notice symptoms like weak muscles or muscle loss, swelling, frequent illness, brittle nails or thinning hair.
Where to Get Protein
You can get protein from both animal and plant sources. Both are generally healthy if you choose the right options:
- Animal-based proteins: Low-fat dairy products, eggs, skinless chicken or poultry, and seafood are excellent options. Excessive red meat should be avoided as much as possible because it increases your risk of heart disease and some cancers.
- Plant-based proteins: Beans, lentils, soy, quinoa, seeds, and nuts are all excellent sources. Many of these can be stored in your pantry, making them easy to have on hand and affordable.
If you’re eating a plant-based diet, variety is key. Combining different sources helps make sure you’re getting all the amino acids your body needs.
What About Protein Powders?
Protein powders and supplements can be helpful for some people if they need extra protein, but they’re not essential by any means. Getting your protein from whole foods is usually best, since powders can sometimes come with added ingredients or risks, such as gastrointestinal problems, when used too much. Talk to your doctor before using protein powders.
Can You Have Too Much?
As for the right amount of protein, the general rule of thumb is 7 grams of protein per 20 pounds of body weight, per day. This is considered the minimum amount of protein people need to keep their body functioning.
It is possible to consume too much protein. Eating too much protein can lead to problems like kidney stones. People with certain health conditions, like chronic kidney disease, need to be especially careful of their protein intake.
However, most Americans do not consume enough protein. Diets tend to be high in fat and carbohydrates but low in protein. To balance this, attempt to add protein to each meal, not only dinner. Distribute it throughout the day to maintain stable energy and assist your body in utilizing it more effectively.
Finding Balance
High-protein diets can help some people feel full longer and even help them lose weight. Extreme diets are hard to maintain, so a well-balanced meal plan is generally the best option over the long term.
And remember, each person’s needs are different. Your age, activity level, and overall health determine how much protein you need. Athletes, older adults, and pregnant women may need more protein than others. Consider personal factors when deciding how much protein you add to your diet. Be sure to speak with your doctor if you are experiencing symptoms of protein deficiency.
Feature image, stock.adobe.com
