Protein For Protecting Muscle
Sarcopenia is the gradual loss of muscle with aging. It robs older adults of their independence and leads to a poor quality of life. Protecting muscle with aging is SO important. And protein has an important role in protecting muscle.
Eating enough calories to prevent unintended weight loss is the first step to prevent or minimize loss of muscle. Next, we need to make sure an older adult is eating enough protein along with resistance and endurance exercise. Both protein and exercise go hand-in-hand with protecting muscle in seniors.
Ckd Diet: How Much Protein Is The Right Amount
Knowing what to eat when you have kidney disease is very important. Kidneys filter wastes created by the foods you eat to help to keep the right balance of nutrients and minerals in your blood and in your body.
We all need protein in our diet every day. Protein is used to build muscle, heal, fight infection, and stay healthy. Protein needs vary based on your age, sex and overall general health. Protein in the diet comes from both animal and plant sources.
Animal sources of protein have all the essential amino acids . Animal sources of protein vary in their amount of fat, with fatty cuts of red meat, wholemilk dairy products, and egg yolks being the highest in saturated fat . Fish, poultry, and lowfat or fatfree dairy products are lowest in saturated fat.
Plant sources of protein are low in one or more of the essential amino acids. Plant sources of protein include beans, lentils, nuts, peanut butter, seeds and whole grains. A plant-based diet can meet protein needs with careful planning by eating a variety of plant-based foods. Another bonus with plant proteins is that they are low in saturated fat and high in fiber.
You need protein every day to meet your body’s needs, but if you have kidney disease, your body may not be able to remove all the waste from the protein in your diet. Excess protein waste can build up in your blood causing nausea, loss of appetite, weakness, and taste changes.
Adequate Amounts Of Protein Is Optimal On Keto
Just because protein may create some glucose, does not mean its bad for the keto diet. Our bodies are smart enough to create just the right amount of glucose to survive via gluconeogenesis, without any complications.
Many ketogenic dieters who are experiencing negative side effects may benefit greatly from increased protein consumption.
You should never worry about eating too much protein on keto. In fact, eating too little can be more problematic.
If you arent experiencing the full health benefits of the ketogenic diet, increasing your protein intake while regularly monitoring the change in your overall body composition should help you blast through any keto plateaus youve fallen victim to.
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Optimal Daily Protein Intake For Adults
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.
How much protein you need depends on several factors, such as your weight, your goal , your being physically active or not, and whether youre pregnant or not.
Protein Is Essential For Body Weight Management
Weight loss and maintenance are common goals for female clients. Protein is a crucial part of the diet for many reasons, especially for women seeking weight loss. Protein keeps you full and satisfied for a longer period than carbohydrates because they take longer to digest.
High protein consumption at breakfast can be beneficial. It helps to minimize cravings for snacks later in the day. It also helps you avoid the dreaded hangry mood.
Is your client struggling to lose weight? Read this post on four big reasons weight loss can stall to help your client over the plateau.
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Verywell Fit Approved Protein Powders
- Best Overall:KLEAN Athlete KLEAN Isolate Unflavored offers 20 grams of protein from whey with no unnecessary additives or sweeteners and is NSF Certified for Sport.
- Best Flavored:Garden of Life Sport Organic Plant-Based Protein offers those that prefer a flavored powder 20 grams of protein from pea protein along with other nutrients that may support recovery from exercise.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
How Much Protein Are *you* Supposed To Have A Day Lets Calculate It
If you arent pregnant, an avid weight lifter, or trying to lose weight , then your protein requirementsmay fit in with majority of adults at 0.8 g/kg per day .
To calculate your personal protein intake, take your weight and multiply it by either 0.8 if youre using kilograms or 0.36 if youre using pounds. This will provide you the minimum grams of protein you should be eating per day.
For example, if you weigh 175 lbs. this is what the calculation would look like: 175 x 0.36 = 63 g OR 79 x 0.8 = 63.2 g.
Now that you know how many grams of protein you should be eating each day, the next step is to eat!
The top sources of animal-based and plant-based protein include:
- Grains:8 g of protein for every 1 cup of quinoa
While its ideal to meet your protein requirements with whole foods, if you find yourself falling short, there are many protein powders on the market that can help get you where you need to be.
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How To Get Enough Protein In Your Diet
The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.
Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.
However, most people generally dont need to track their protein intake.
If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.
Protein Is Hard To Store As Body Fat
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy is stored as fat is important.
The body processes the three different macronutrients in very different ways.
Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.
This process makes it much harder for protein to store as body fat.
One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency .
During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat. If you are looking for ways to lose weight fast, consuming protein is a great option!
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How To Calculate Protein Intake For Muscle Growth
To calculate the amount of protein you need to maximize muscle growth, multiply your bodyweight in pounds by 0.7. If you prefer metric, multiply your bodyweight in kilograms by 1.6.
|230 lb||167 grams|
It is worth pointing out that the researchers dont rule out the possibility that a higher protein intake may be beneficial.
Given that the confidence interval of this estimate spanned from 1.03 to 2.20, it may be prudent to recommend approximately 2.2 grams of protein per kilogram of bodyweight per day for those seeking to maximise resistance training-induced gains in fat-free mass.
In other words, they think that the muscle-building benefits of protein plateau at around 0.7 grams per pound of bodyweight per day.
But, they acknowledge that there may be a small benefit to eating more around 1 gram per pound of bodyweight per day, or 2.2 grams per kilogram.
The Protein Needs Of Athletes
According to the Institute of Medicine, 10 35% of our daily calories should come from protein. Thats not very helpful for us, though.
10 35% is quite a range to choose from, and even if we went with 35%, if our daily calorie intake is too low, we wont get enough protein, and if its too high, well eat more than we need.
So lets look at some of the clinical research available on protein needs, and specifically with athletes.
First, lets look at research conducted by McMaster University.
According to their paper, protein intake of 1.3 1.8 grams per kilogram of body weight is adequate for stimulating maximal protein synthesis. They note, however, that more protein might be needed in the case of frequent and/or high-intensity training, and in the case of dieting to lose fat .
A widely cited study conducted by The University of Western Ontario concluded the same: 1.6 1.8 grams per kilogram of body weight might be enough for athletes, but higher intakes may also be warranted depending on a wide variety of factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake, and more.
As you can see, the topic is actually quite complex, and there may not be a one-size-fits-all solution.
Gym lore can actually lend some insight here, and it agrees with the above findings.
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Whats A High Quality Protein
One often hears of proteins being separated into categories of high or low quality. This refers to the sources content of amino acids, the building blocks of protein: animal sources contain all nine essential amino acids, meaning the ones the body cant make on its own. Vegan sources of protein typically dont, with the exceptions of soy, quinoa, buckwheat, and a few others.
Generally, people worry about this more than they should. Research suggests that if youre eating a varied diet, youll effortlessly get all your amino acids throughout the day, which is more important than getting them all at every meal. Its also easy to combine plant-based proteins like legumes and rice, an extremely popular combination throughout the world and this forms a complete protein on its own.
What About Protein Powders And Supplements
Another way to get protein is through a dietary supplement, although whole foods should always be the primary nutrients in a healthy diet. A protein supplement is just that, meant to supplement a diet. Your client may benefit from supplements if she struggles to get enough protein for various reasons: limited time to cook, not motivated to cook, or a vegan diet.
Some protein supplements you can recommend include whey protein or casein powders. Pea protein, hemp protein, or rice protein powder are options for vegans. There are also more specialized supplements, like branched-chain amino acids, for clients trying to restrict calories or meet specific training goals.
Protein can be confusing for your clients, especially women because most research and discussion are geared to men. Help your female clients by providing this important information about how, when, what, and how much protein to eat for health, body composition, strength, and fitness.
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How Much Protein Should You Eat For Muscle Gain
If youre looking to beef up your biceps, protein is one major contributor.
According to a 2018 article, to see muscle gains you want to get in more protein than your body breaks down .
Participating in resistance exercises followed by eating quality protein keeps the net protein balance positive. And continuing that pattern regularly can lead to muscle growth over time. This is why a post-workout protein shake is a staple for many weight lifters to pack on the muscle.
But the actual amount of protein needed to build muscle seems to vary. Some research states that eating about 20 to 40 g of protein after resistance exercise and every 3 hours throughout the day can help you see some gains. Other research states that targeting a protein intake of 1.6 to 2.2 g/kg per day is ideal.
Percent Nutrition All Day You May Natty Ratio Bcaa Recovery Drink
Image courtesy 5 Percent Nutrition
The Natty Ratio is a BCAA recovery drink that aims to help you grow stronger and more muscular. This supplement contains a powerful combination of substances that will assist in increasing energy, endurance, and muscle pumps.
It also aids in improved focus and motivation, allowing you to power through your exercises with ease. You’ll be able to achieve the incredible body you’ve always desired if you use All Day Natty Ratio.
If you’re searching for a way to build muscle and increase strength, try one of these pre-workout supplements. With their potent combination of substances, you’ll be able to see results quickly.
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Should I Drink Protein After Biking
Whether youre a casual cyclist or training for a race, its important to refuel your body with the right nutrients after a ride. One question that often comes up is whether protein is necessary after biking.The answer depends on several factors, including how intense your ride was and what your goals are. If youre just going for a leisurely spin around the block, you probably dont need to worry about extra protein. But if youre trying to build muscle or recover from a hard workout, it could be beneficial.Protein helps repair and rebuild muscles that are broken down during exercise. It also provides the building blocks for new muscle growth. So, if your goal is to increase muscle mass or improve recovery time, drinking a protein shake after biking can help.Just remember that protein isnt the only nutrient your body needs after exercise. Carbohydrates are also important for replenishing energy stores and preventing fatigue. A balanced snack or meal that includes both carbs and protein is usually best following a bike ride.
Gain Muscle With Gainful
Looking to boost muscle building, prevent muscle loss or simply achieve a higher protein intake?Gainful can help you get enough protein with a personalized protein powder thats tailored specifically for you and your needs. Start by taking Gainfulsquiz, select your preferences and overall wellness goals, whether thats building muscle, weight loss or both. Then Gainful takes care of the rest. Gainful will help you create the customized protein powder that not only helps deliver the results youre looking for, but also comes in the flavors you crave, thanks to ourFlavor Boosts.
But if youre still worried about meeting the protein requirements necessary for building muscle, dont worry. With Gainful, youll never have to do this alone: Each subscriber has unlimited access to a personal Registered Dietitian, whos available to answer any questions you may have about your protein balance, protein supplements or workout regimen.
We want to help make gaining and maintaining muscle as easy as possible.
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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 with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some 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.
Optimal daily protein intake for pregnant women
Women And Protein An Essential Guide
Reading Time: 8 minutes 45 seconds
Protein, especially how much of it to eat, is a topic of hot debate in fitness and nutrition circles. Unfortunately, most of the discussion is geared towards men, specifically men interested in hypertrophy.
Womenâs nutritional and fitness needs are different. While there are indeed some tough and incredible female bodybuilders going for big muscle mass gains, most of your female clients will have different goals. And that leaves women with a lot of questions trainers need to be ready to answer:
How much protein should I be eating?
Will too much protein make me bulkier or fat?
Is eating too much protein unhealthy?
Should I try a protein shake?
And so on the questions are nearly endless. While we canât answer all of them here, let us give you some of the most important information to pass on to your female clients who are confused about protein.
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