Reviewed by Jordan Hill, MCD, RD, CSSD, a Certified Registered Dietitian at Top Nutrition Coaching working with athletes, pregnant and postpartum moms, and those with various gastrointestinal disorders and chronic diseases
What is protein?
Protein is not just a macronutrient; it's a powerhouse that fuels your energy, mood, and cognitive function. Beyond being the building block of muscles, tissues, and organs, protein plays a pivotal role in influencing mood by producing serotonin, enhancing cognitive function, and reducing symptoms of depression and anxiety.
Health Benefits of Protein
Consuming the right amount of high-quality protein has a myriad of benefits:
- Immune System Support: Maintains the proper functioning of your immune system.
- Heart Health: Contributes to cardiovascular health.
- Recovery: Speeds up recovery after exercise.
- Growth and Development: Vital for children's growth and development.
- Disease Prevention: May reduce the risk of diabetes and cardiovascular disease.
- Cognitive Function: Improves mental clarity and recall.
- Mood Enhancement: Boosts resistance to stress, anxiety, and depression.
- Weight Management: Aids in maintaining a healthy weight and curbing appetite.
High-Quality vs. Low-Quality Protein
Distinguishing between protein sources is crucial for optimal health. Beyond organic and grass-fed distinctions, understanding the difference between high-quality and low-quality protein is essential. Include various protein sources in your diet rather than relying solely on processed or red meat.
How Much High-Quality Protein Do You Need?
While the recommended daily protein intake is at least 0.8g per kilogram of body weight, many individuals, especially active ones, may benefit from a higher intake. Consulting a registered dietitian can provide personalized recommendations based on your lifestyle and goals.
Good Sources of High-Quality Protein
- Fish: Salmon, trout, sardines - rich in omega-3 fatty acids.
- Poultry: Opt for organic and free-range options.
- Dairy Products: Skim milk, cheese, yogurt - be cautious of added sugars.
- Beans: Add beans and peas to salads, soups, and stews.
- Nuts and Seeds: Almonds, walnuts - high in protein, fiber, and healthy fats.
- Tofu and Soy Products: Excellent alternatives, especially for plant-based diets.
Protein Intake: How Much Do You Need?
- Adults: At least 0.8g per kilogram of body weight per day.
- Nursing Women: Additional 20 grams of high-quality protein to support milk production.
- Older Adults: Aim for 1 to 1.5 grams of protein per kilogram of weight.
Tips to Increase Your Protein Intake
- Replace processed carbs with high-quality protein for heart health and weight management.
- Opt for complex carbs like whole grains for added protein and fiber.
- Snack on nuts and seeds instead of processed snacks.
Not a Seafood Fan? Make Fish More Palatable
If seafood isn't your favorite, consider these tips:
- Always buy fresh fish for a milder taste.
- Add flavorful sauces or marinades.
- Incorporate fish into curries or pair with fresh salsa.
Protein Powders, Shakes, and Bars
While whole foods generally provide sufficient nutrients, protein supplements can be beneficial in specific situations. If you're a teenager, transitioning to a vegan diet, an older adult with a small appetite, or actively exercising, supplements may be helpful.
Using Protein Supplements:
- Choose third-party tested products for safety.
- Be cautious of added sugars in protein bars.