Do You Get Enough Protein?
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What do you think of when you see the word protein?
Do you think of meat, smoothies, and/or body builders?
As we age, our muscle mass deteriorates. And if you’ve been a dieter for years, afraid of quality fats, or dabbled in the vegan world, you’ve probably lost muscle mass.
According to Dr. Gaby Lyons, MUSCLE is our organ of longevity. And if you are wanting to live a long and healthy life, you must be all about building muscle.
How do you do that? With an adequate intake of amino acids.
Amino acids allow you to build muscle tissue.
We have a list of “essential amino acids” that can only be provided by animal protein.
Yes, plants do offer a smaller array of amino acids, but not a complete profile.
Protein malnourishment or deficiency affects women in many specific ways. These include osteoporosis, hormone deficiency, sagging skin and wrinkles, loss of muscle mass, and problems during menopause.
So let’s say you do consume a fair amount of quality, clean and organic meats, poultry, and fish.
If your digestive system is compromised, and you aren’t producing enough stomach acid, or are eating in a “stressed” manner, then you aren’t absorbing and assimilating the proteins adequately. I see this all the time in my practice in my clients’ bloodwork. I check for protein serum levels and “digestive fire” markers.
Signs You Have Low Stomach Acid (Poor Digestive Fire)
Gas and belching
GERD or acid reflux
Bloating and cramping
Nausea
Bad Breath
Undigested food present in stools
Dislike of animal proteins
Anemia
Weak fingernails and slow hair growth
Rosacea
Fatigue
Depression
Do any of these symptoms ring true for you?
BTW, #2, 9, and 10 were my first clues that I wasn’t digesting my food properly. I can still look at my fingernails today, and if they are chipped or peeling, I zero in on my digestion, by way of digestive enzymes, HCL supplementation, and maybe add a little apple cider vinegar to my water.
In my practice, I counsel clients to build their meal starting with a protein option: eggs, beef, lamb, chicken, or fish. Then to add 4 to 6 varieties of vegetables. Lastly, add a quality fat: avocado, EVOO, coconut, butter. And for those of us who are operating from a protein deficit, I also counsel supplementing with something like “Perfect Amino.”
How Much Is Enough?
There are many formulas out there regarding “How much protein should I consume”? Well, it depends. Of course. On your age and activity level. That’s why working with a nutritional therapy practitioner can be handy.
How do I calculate how much protein I need a day?
Calculate protein requirement by weight (this is actually the bare minimum formula):
You need just a little more than 7 grams of protein for every 20 pounds of your body weight.
You can also determine your protein requirement by multiplying your weight in pounds by 0.36.
Personally, I am aiming to consume 85 to 100 grams of protein every day. And that’s a lot of food. So instead, I get at least 65 grams of protein from food, and the last 25 from “PerfectAmino.”
How do you do with protein intake? Do you need some help calibrating or getting on track with a food plan that will set you up for aging with strength?
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