Food Sources Of Proteins
Dietary sources of complete proteins are mainly eggs, milk, meat, fish, and poultry. Eggs should be noted for providing the optimal mixture of essential amino acids. Here are the protein ratings of some common foods, reflecting how good of a source they are:
As you can see, both animals and plants produce proteins containing essential amino acids, but whereas animal sources usually provide a complete amino acids mix, individual vegetables usually offer only a limited set of amino acids, therefore food variety is more important when it comes to plant sources. There is no difference in the same amino acid, if it is derived from an animal or vegetable source. Reliance on animal sources for protein is associated with higher intake of cholesterol and fatty acids.
Despite being key for muscle building, simply eating a lot of protein will not automatically result in muscle gains, so don’t opt for a diet with a very high protein percentage when using the protein calculator thinking that you will become the Hulk. In fact, proteins that are not immediately needed will be transformed or discarded. Consuming too much proteins is not harmless, too, as this would put a strain on your liver and kidneys, which will struggle to process and excrete the excess.
Calcium/protein Ratio Of Different Dairy Products
Protein intake is related to renal calcium excretion. To offset proteins calciuretic effect, calcium allowances have been recommended at a calcium/protein ratio of 20:1. In milk this ratio is 36:1 and, thus, more favorable than the recommended value. In other dairy products, however, the calcium/protein ratio varies between 35:1 and 7:1 . Although a low calcium/protein ratio may increase the risk of a negative calcium balance, there is evidence that, at least in young subjects, the higher renal calcium loss during high protein intake can be compensated by an increase in intestinal calcium absorption rate.
Dairy protein consumption may also be beneficial to bone health. The protein value of dairy foods is high, and an adequate protein intake is important for maintaining muscle mass. Especially, elderly subjects are at an increased risk of inadequate protein intake. The Framingham Osteoporosis Study has demonstrated that elderly persons in the lowest quartile of protein intake, which is below the recommended daily protein intake, have the highest bone loss. Similar to the overall protein effect, a lower percentage of animal protein is related to bone loss at specific skeletal sites of increased osteoporotic fracture risk .
Joao Felipe de Brito Galvao, Sharon A. Center, in, 2012
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Helps Squeeze In Extra Nutrients
Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.
Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.
Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.
Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.
Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.
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Optimal Daily Protein Intake For Pregnant Women
The protein RDA for pregnant women is 1.1 g/kg. This value was estimated by adding three values:
The RDA for a healthy adult
The amount of additional body protein a pregnant woman accumulates
The amount of protein used by the developing fetus
However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some IAAO evidence that the RDA for pregnant women should be about 1.66 g/kg during early gestation and 1.77 g/kg during late gestation . Moreover, a meta-analysis of 16 intervention studies reported that protein supplementation during pregnancy led to reduced risks for the baby:
34% lower risk of low gestational weight
32% lower risk of low birth weight
38% lower risk of stillbirth
This effect was more pronounced in undernourished women than in adequately nourished women. Importantly, these values were determined from sedentary women carrying one child, meaning that pregnant women who engage in regular physical activity or are supporting the growth of more than one child may need even higher amounts.
Also, keep in mind that we can only tell you what the studies reported we cant possibly know about your health and your pregnancy specifically. Please be sure to consult with your obstetrician/gynecologist before making any changes.
What About Collagen And Protein Intake
On its own, collagen protein powder is not a complete protein. Its missing one essential amino acid that would make it complete: tryptophan.
That doesnt mean you should kick collagen to the curb, though. Its especially high in glycine, proline and hydroxyproline, the three main amino acids that your body uses to make connective tissue.
Thats a big deal if you want to support recovery after physical activity, and an even bigger deal if you want to support glowing, hydrated skin.
Thats because Bulletproof Collagen Protein provides your body with the amino acid building blocks for:
- Strong bones
- More resilient joints and ligaments
Bulletproof Complete Daily Energy Collagen Protein is different kind of protein supplement. It contains the eight amino acids found in collagen, plus added tryptophan, which gives it a complete amino acid profile.
Even better? You get a custom energy blend of nutrients and MCT oil for sustained energy. Talk about a new way to shake up your protein shake.
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Your Daily Protein Needs
You should now have a reasonable idea as to your daily protein needs, and also how much protein you get from the food you consume.
If you have a protein gap, protein powder is a great supplement just before or after exercise. If protein is a big change in your nutrition please consult with your doctor first.
Top Your Food With Chopped Almonds
Almonds are incredibly healthy.
Theyre high in magnesium, fiber, and heart-healthy monounsaturated fat, yet low in digestible carbs.
Almonds also contain 6 grams of protein in a 1-ounce serving, which makes them a better source of protein than most nuts .
And although a serving of almonds contains around 170 calories, studies have shown that your body absorbs only about 133 of those calories because some of the fat isnt digested .
So sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salads, or oatmeal to increase your protein intake and add a bit of flavor and crunch.
Almonds are high in several nutrients and can boost the protein content of a meal or snack.
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What Is The Recommended Daily Intake For Protein
The recommended daily intake for protein is 0.8 grams per kilogram of body weight for healthy adults. For a 150 pound person, this is roughly 55 grams of protein per day. Protein needs vary with certain factors including age, physical activity, and medical conditions. In general, older adults will need more protein to prevent the loss of lean body mass. Athletes tend to need more protein as well especially if trying to build muscle. The body will also need more protein if it is ill or needs healing for a wound. There are certain medical conditions such as kidney disease where a lower amount of protein is needed.
Groups With Increased Protein Requirements
- Growing teenagers during their adolescent growth spurt protein needs are high to cover both energy requirements and support the growing body.
- Pregnant and breastfeedingwomen â protein requirements are increased to support the changes in the mother and foetal growth.
- People with illnesses and injuries â as protein aids the repair of body tissue, and keeps our immune systems healthy. When your body doesnt get enough protein, it might break down muscle for the fuel it needs. This makes it take longer to recover from illness and can lower resistance to infection.
- Athletes and the very active â Endurance athletes in heavy training require extra protein to cover a small proportion of the energy costs of their training and to assist in the repair and recovery process after exercise. Strength athletes, who are interested in gaining muscle size and function, require more protein in the early stages of very intensive resistance exercise.
- Older adultsâ The increased protein recommendation for older age groups counters the age-associated loss of muscle mass and overall body protein stores. Eating more protein as we age can reduce the risk of falls, frailty and infection.
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How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
Tip: Calculating your caloric needs
Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.
Calorie-wise, there are only three types of diets:
Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.
Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight
Also, note that
Protein intake should be based on body weight, not on caloric intake.
Most studies have looked at dosages up to 1.5 g/kg only a few have looked at dosages as high as 2.23.3 g/kg. However, in healthy people, even those higher dosages dont seem to have negative effects.
Tip: Calculating your protein needs
Recommended Protein Intake For Athletes
Alright, so youre in the process of fine-tuning your macronutrient goals. Youve read a handful of random articles about recommended protein intake for athletes but youre not sure how it all translates to you and your personal situation.
For some of you, it is thrilling to feel like you can have such control over what lands on your plate. For others, it is somewhat stressful trying to ensure that you are hitting the mark each day. I hear you! Hitting a specific protein goal each day can be very tricky when you are constantly on the go, are a picky eater, have limited options in a cafeteria, etc. BUT, fear not. In this article, I will review the recommended protein intake for athletes, how that calculation pertains to you and how you can reach your daily protein goal with ease!
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Protein Grams Per Day
As an alternative to the percentage approach, you can target a specific number of protein grams per day. One simple way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy.
Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.
Plant Proteins As A Sustainable Alternative
It is estimated that by 2030 the worldâs population will reach 8.5 billion, with 1.4 billion being over 60 years old . Both projected changes pose serious challenges to a food-supply system that will need to meet the nutritional needs of both an ageing and expanding population. Protein is the macronutrient most extensively discussed in the context of feeding the world for two reasons. Firstly, it plays a critical role in preventing protein-energy malnutrition and promotes healthy muscle ageing. Secondly, global protein demand generates environmental implications associated with supplying animal-based foods continuously the most preferable among consumersâ source of dietary protein .
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Forms Used In Supplements
Similarly to how your body contains different types of this protein, so do many collagen supplements.
The most used types include (
- Hydrolyzed collagen . This type is derived from bovine , marine , poultry , pigs, and other animal sources, and its broken down into smaller and easier-to-absorb peptide particles.
- Undenatured collagen. This is raw collagen derived from chicken cartilage.
- Gelatin: This is cooked collagen, usually derived from animal sources.
The type used in your supplement of choice could influence the supplement form and its dosage instructions.
Note that there arent any vegan substitutes for collagen. Supplements may be free of dairy, gluten, or sugar, but collagen is only available from animal sources.
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Optimal Daily Protein Intake For Healthy Sedentary Adults
For adults, the US Recommended Dietary Allowance for protein is 0.8 g/kg. However, a more appropriate statistical analysis of the data used to establish the RDA suggests this number should be higher: 1.0 g/kg.
Note that, contrary to popular belief, the RDA doesnt represent an ideal intake. Instead, it represents the minimum intake needed to prevent malnutrition. Unfortunately, the RDA for protein was determined from nitrogen balance studies, which require that people eat experimental diets for weeks before measurements are taken. This provides ample time for the body to adapt to low protein intakes by down-regulating processes that are not necessary for survival but are necessary for optimal health, such as protein turnover and immune function.
An alternative method for determining protein requirements, called the Indicator Amino Acid Oxidation technique, overcomes many of the shortcomings of nitrogen balance studies. Notably, it allows for the assessment of protein requirements within 24 hours, thereby not leaving the body enough time to adapt. Studies using the IAAO method have suggested that about 1.2 g/kg is a more appropriate RDA for healthy young men, older men, and older women.
Further evidence that the current RDA for protein is not sufficient comes from a randomized controlled trial that confined healthy, sedentary adults to a metabolic ward for eight weeks. The participants were randomized into three groups:
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How Much Protein A Day To Build Muscle
If you work out regularly, opt for about 0.8 grams of protein per pound bodyweight.
Rebuilding torn up muscles takes a lot of amino acids. You want to provide your body with plenty of raw material to grow.
A 2011 review of research on optimal protein intake for athletes and bodybuilders settled on 0.82 grams per pound as the ideal amount for increased muscle mass.
But what about all those studies showing that you get crazy gains from several hundred grams of protein a day?
Some studies that show significant benefit from higher protein were funded by protein powder or supplement companiesand conducted by researchers working for those companies. Unbiased research shows that 0.8 grams per pound of bodyweight is plenty of protein to build muscle.
How Do People Eat Enough Protein
To meet your daily protein needs, combine small to medium portions of meat, dairy, and nuts with protein-rich whole grains, legumes, and vegetables. Protein is essential to good health. Most Americans take in about 15% of their calories from protein, which is well within recommended daily requirements.
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Protein Requirements For Older Adults Ages 65+
Age becomes more important to protein intake as you hit 65+. Once you reach your 60s, you might want to begin upping the amount of protein you consume per day in an effort to maintain muscle mass and strength, bone health and other essential physiological functions.
In 2013, an international group of physicians and nutrition experts recommended that healthy older adults should consume 1 to 1.2 grams of protein per kilogram of body weight daily, which is a 25-50 percent increase over the RDA. This formula translates to 69 to 81 grams for a 150-pound woman, and 81 to 98 grams for a 180-pound man.
This team of experts found an increase in protein to be necessary because older bodies process protein less efficiently, so even healthy adults in their 60s need more protein than when they were younger to help preserve muscle mass. By the time people reach age 65, they become at greater risk of sarcopenia, which is the loss of muscle mass, strength and function. The essential amino acids in protein are key nutrients for muscle health, but compared to younger people, older adults are less responsive to low doses of amino acid intake. Fortunately,
Protein Helps You Feel Full Longer
One of the biggest things that impedes weight loss is hunger.
People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.
Protein is the most satiating of all the macronutrients .
Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.
For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals .
Another study showed that including protein into a glass of water decreased hunger compared to water alone .
Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and dont really make a meaningful impact for most people .
Currently, there is no consensus on the optimal level of daily protein intake in ones diet with regard to stay full. However, roughly 1.8 – 2.9 grams of protein per kilogram daily appears to provide substantial benefit on satiety .
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