Nutrition & Key Sources of Protein for Your Body

Everyone knows how important nutrition is, but we often don’t know where to start. One of the most important places we need to start is our protein intake. This is true at any phase of life but is extremely important as we age. Athletes have long known the importance of protein, but it is important for everyone, in all walks of life.

Why is protein important?

Protein is our bodies’ building block and every cell in our bodies uses it. Proteins also contribute to a wide range of hormones in our body from our thyroid to sex hormones.

Protein is essential for a healthy diet because it helps build and repair muscle, which fuels our metabolism. Basically, we all need protein and a large portion of it must be obtained from one’s diet.

How much protein do you need?

The amount of protein you need depends on your age, weight, sex, activity level, and health status. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound. This is the minimum amount of protein needed to meet basic nutritional requirements. 

Anywhere from 10% to 35% of your calories should come from protein, so if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams.

The Dietary Guidelines for Americans 2020–2025 recommends that adult females get at least 46 grams (g) of protein daily and adult males at least 56 grams daily. Keep in mind these are the minimum requirements. Many men and women need far more than this daily. This is especially true depending on age, exercise habits, and health concerns.

In addition, it is important to spread your protein intake throughout the day. This will also boost your metabolism and assist with blood glucose regulation.

What are some good sources of protein?

• Eggs: Eggs are a source of high-quality protein that is easy to digest. A simple, inexpensive food that also has enough fat to balance your macronutrients, eggs are rich in selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper. One egg has anywhere from 5-8 grams of protein depending on its size.

• Dairy: Not only are dairy foods like milk, cheese, and yogurt excellent protein sources, but they're also a good source of calcium to keep your bones strong. Don’t forget, Greek yogurt, which has twice as much protein as other types of yogurt, is an excellent source of calcium and probiotics (great for gut health!).

• Seafood: An amazing source of lean protein, fatty fish (tuna, salmon, herring, sardines, mussels, mackerel and trout) are also full of heart-healthy Omega-3 fatty acids and they decrease inflammation.

• Meat: Beef, pork, poultry, lamb, and other types of meat are high in protein. Choose lean sources low in saturated fat and take the skin off poultry. You can pack in the protein with 3-ounce servings of:

  • Chicken breast: 26.5 grams

  • Ground beef (90% lean): 22 grams

  • Pork tenderloin: 22 grams

  • Ground lamb: 21 gram

• Nuts: Nuts are high in protein and healthy fats. Because they're high in calories, the normal serving size is about 1 ounce. Nut butter is a great option, which is a source of protein, healthy fats AND fiber.

• Legumes: Legumes are an excellent source of plant-based protein. They're low in fat and high in fiber. In one serving you'll get:

  • Lentils: 18 grams per cup

  • Peas: 8.5 grams per cup

  • Black beans: 14.5 grams per cup

  • Chickpeas: 14.5 grams per cup

  • Peanuts: 7 grams per ounce

Quinoa: Another favorite is Quinoa–it contains all 9 essential amino acids, meaning it has full muscle-building potential. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and beneficial antioxidants.

What if you struggle to get your protein in?

For me, this has certainly been an issue, and as I speak to more and more people they feel the same way. It is always best to get your protein from a food source, however good alternative sources of protein, such as a protein shake, also help. There are so many good options out there but a few I have tried and enjoyed are those created by Arbonne and Thorne.

There are so many other sources of protein and the best ones are always the ones that you will be consistent with and enjoy!

One important point: When choosing the proteins for you look for the ones that can multitask: they should contain not just protein, but also other nutritious ingredients. There are more parts to our nutrition than just protein!

Finally, as we age, don’t forget that sarcopenia is a real problem. We will have decreasing muscle mass as well as bone density as we age. Making sure we have adequate amounts of protein and some form of weight-bearing exercise can go a long way in preventing this. 

For Dr. Blossom, concierge medicine has allowed her to give each patient the care they deserve in an environment that is comfortable for both the physician and the patient. If you’re ready to get started with your concierge medicine journey, visit carlyleconciergemedicine.com/contact.