OK. For the time-being, a final message on the importance of protein in our diet for preserving muscle mass, maintaining metabolic health, managing weight, and improving our lifespan. Muscle IS our longevity organ.
The protein leverage hypothesis originally proposed by nutrition researchers in the early 2000's, suggests the body has a biological drive to consume a certain amount of protein. When the body does not get enough protein, hunger and food intake increase in an attempt to meet its protein requirement.
At it's core, this idea, which has been expanded and explored by other researchers over the past 20 years, asserts that we regulate our food intake primarily to meet a specific protein target. If that protein intake is insufficient, we tend to overeat fats and carbohydrates until we meet that goal.
Dr. Gabrielle Lyon, physician, author of Forever Strong, and an expert in muscle-centric medicine, emphasizes the importance of adequate protein intake for preserving muscle mass, metabolic health and longevity - especially as we age. According to Lyon, the body prioritizes protein consumption over fat and carbohydrates, and seeks to fulfill that protein need.
Protein is incredibly satiating and provides a feeling of fullness that can help keep us from constantly thinking about food and what our next snack or meal will be. Adequate protein helps keep us effortlessly lean, and optimally, we aim for 30% to meet our total daily caloric need.
For most people, that need is .7 to 1.0 grams per pound of lean body mass - lean body mass refers to total body weight minus fat mass. Protein helps maintain muscle mass, support recovery, and keep metabolism in check.
*If you don't know how much lean mass you have, I encourage everyone to get a Dexa scan. Low-cost Dexa scans are available at BodySpec with locations in several cities - use this link for $10 off your first scan: https://www.bodyspec.com/r/Z6tZ4t
In my opinion, knowing your body composition (lean to fat mass ratio) provides a much better picture of your health, than the number on the scale.
My clients are often surprised at the amount of protein they actually eat (hint: not enough), and how much more they need to eat. It can be daunting at first to try and meet our daily protein needs, but with attention and awareness it does become easier. To get started, I encourage folks to aim for 30g of protein at breakfast, lunch and dinner.
Here's an idea of how much protein is in our food.
ANIMAL per 100g/3.5oz PLANT per 100g/3.5oz
Parmesan 35.8g Spirulina 57.5g
Chicken 32g Nutritional Yeast 50g
Mozzarella 31.7g Hemp seeds 33.8g
Tuna 29.9g Almonds 21g
Turkey 29g Tempeh 20g
Lean Beef 28g Pumpkin seeds 19g
Lamb 28g Cashews 18.2g
Herring 23g Flaxseed 18g
Swordfish 23g Tofu 17g
Lobster 22g Chia seed 16.5g
Goat cheese 22.8 Walnuts 15g
Snapper 20g Hazelnuts 15g
Salmon 20.5g Brazil nuts 14g
Mackerel 19.8g Pine nuts 14g
Sardines 19.8g Edamame 11g
Prawns 16g Lentils 9g
Feta 14g Chickpeas 8.8g
Eggs 13g Black beans 8.8g
Cottage cheese 11g Navy beans 6g
Greek yogurt 10g Peas 5.4g
Tips for Incorporating More Protein Into Your Day:
Start Your Day with Protein: Add eggs, sausage, Greek yogurt, or a protein shake to your breakfast to kickstart your metabolism.
Snack Wisely: Keep protein-rich snacks like nuts, seeds, cottage cheese, etc on hand to keep you fueled throughout the day.
Balance Your Meals: Aim to include 4-6oz of protein at every meal, whether that’s lean meat or legumes.
Post-Workout Recovery: After exercise, have a meal or high-protein snack and include carbohydrates to replenish and repair muscles.
Are you having trouble achieving your daily protein needs?
I can help you develop a strategy to become effortlessly lean!
Schedule a free 30-minute discovery call today.
I'm Lisa Thompson, a Functional Nutritionist (FNTP) and I'd like to guide you on a journey to optimal health by providing education, support, accountability, motivation and inspiration. Using a holistic approach, I look deeply at how all of our inter-dependent systems work uniquely, and specifically in each of us- keeping in mind the bigger picture and LIFESTYLE choices that impact our well-being. For instance: how and when we eat, whether we get good sleep, what role exercise plays in our life, and how community, friends, family and belief systems impact our health and vitality.
I am currently taking new clients at this time and would love to work with you.
Email me: lisa@lisamarlenethompson.com