Her Active Life

Click here for the Lead Stories

Protein: Where do you get it, and how much do you really need?

Posted July 17, 2007 at 04:35 PM by Katie Drummond

Section: Her Fitness, Her Health, Her Nutrition, Diet Myths, Healthy Eating, Vegetarianism, Weight Control, Workout Fuel

Any vegetarian can surely recount story after story of being accosted with that one little question: “but where do you get your protein?” Maybe it’s a throwback to the ‘50’s era meat-and-potatoes dining regimen, or a consequence of the whey powder supplements that are all the rage among health buffs, but somehow, North Americans have developed an obsession with all things protein. Suddenly, protein deficiency has become the culprit of everything from fatigue to hair loss to low immunity, when, in reality, most North Americans consume more than twice the necessary amount of protein every day.

Of course, protein is of fundamental importance, particularly for those of us who lead active lifestyles. Our muscles are constantly in need of maintenance and repair, and anyone with a rigorous training regimen should be particularly careful that their intake of protein can keep up with the rigors of their lifestyle. That being said, experts recommend eating around 0.4 grams of protein for every pound of body weight, with athletes needing in between 0.5 and 0.6 grams. For an active, 130-pound woman, this means 65 grams of protein each day – less than the amount in two servings of chicken. And protein isn’t only found in meat, dairy, and soy products – grains, vegetables, nuts and legumes are all valuable sources as well, proving that you don’t need to go overboard on the beef (or eat it at all) to have a protein-rich diet.

But with all the hype about protein, from Atkins’ devotees to smoothie chugging bodybuilders, it might seem like getting sufficient protein is a serious challenge for the average diner. In reality, getting too much protein is a bigger problem for most of us to overcome. Many studies now show that excess protein leeches calcium from your bones, leading to an increased risk of osteoporosis – a condition many women already struggle to stave off. Too much protein also puts stress on your liver and kidneys, and while this may not create problems right away, it can lead to decreased organ function later in life.

Another problem with too much protein has to do with where we get it – usually from meat and dairy. While both are touted as excellent sources of complete protein (containing all of the essential amino acids we need on a daily basis), they also contain significant amounts of saturated fat and cholesterol. This means that while you might intend to be loading up on muscle building protein, you’re actually putting yourself at a higher risk for high blood pressure, heart problems, and maybe even some kinds of cancer. You can still get all of those essential amino acids without stocking up on steak, and there are good reasons to avoid routine stops at the local butcher, so keep in mind that a varied diet rich in plant-based proteins can supply an adequate amount.

The bottom line with protein is the same adage we hear about any aspect of nutritional wellness, from carb cravings to rich desserts – moderation is everything. What’s the best way to be sure you get enough – but not too much – protein? Try tracking your daily intake and see how it adds up. Chances are, you’ll be well above what you need, which is fine – to a point. The body will simply excrete excess amino acids in your urine, and calories from protein will be used to fuel daily living, much like those from carbohydrates and fat.

However, if that daily breakfast whey smoothie and sirloin steak at dinner have your protein levels rocketing over 100 grams, it might be time for a diet overhaul – if too many of your calories are coming from protein-rich sources, chances are good that you’re missing out on other essential nutrients.

A Happy Medium – The Daily Menu of an Adequate Protein Intake

It doesn’t take a pound of ground round to meet your daily needs for protein. The following sample menu is one day in the life of an active woman getting ample protein for her needs.

Breakfast

1 cup of oatmeal with mixed fruit (6 grams)
2 tbsp nuts (7 grams)
1 cup of milk or soymilk (7 grams)

Snack

6 oz. yogurt or soy yogurt (6 grams)

Lunch

A nut butter sandwich on whole grain bread (13 grams)
Veggies and hummus (5 grams)

Snack

Fortified energy bar (10 grams)

Dinner

5 oz. of tofu, stir fried with mixed vegetables (11 grams)
1 cup of brown rice (5 grams)

Daily protein intake: 70 grams

Photo of Tofu: ©Andrew Lih

2 comments, add yours | Permalink | Share this article

Tags: amino acids, atkins, calcium, cholesterol, dairy, diet, health, healthy eating, meat, nutrition, osteoporosis, plant-based protein, protein, protein deficiency, protein for vegetarians, protein requirements, saturated fat, soy protein, vegan, vegetarians, whey protein

Like what you see? Subscribe to our feed!

2 Responses to “Protein: Where do you get it, and how much do you really need?” (Leave a reply)