Have you ever filled your Chipotle bowl to the brim with extra carnitas and thought: Wait, how much protein is too much? If so, you are not alone. There’s a lot of hype on social media these days about how much protein you need and whether or not there’s too much in your diet. But is there really a magic number? And what does that mean for your meal prep?
Protein is an important nutrient for your immune system, building structures like muscles, bones, and tendons, and also for keeping you full and satisfied throughout the day, says dietitian Lindsay Malone, RD. So, even if you’re not a daily protein shake-chugging bodybuilder, you still need to eat protein to build and repair your body tissues (and fuel your burrito bowl, of course).
Whether you’re starting a new fitness routine, looking to improve your overall diet plan, or just curious as to whether or not you’re eating too much protein, there are several ways to tell if you’ve had too much. Here’s how to calculate your ideal protein intake and the signs you might be going overboard, according to nutritionists.
Meet the experts: Brigitte Zeitlin, RD, is a registered dietitian and owner of BZ Nutrition in New York City. Kate Regan, RDN, is the owner of Wholesome Chick Nutrition. Jenna Werner, RD, is the founder of Happy Strong Healthy. Lindsay Malone, RD, is a dietitian in private practice and professor of nutrition at Case Western Reserve University. Kelly Jones, RD, is a performance dietitian for professional athletes and active families based at Kelly Jones Nutrition.
How much protein do you need?
The Recommended Dietary Allowance (RDA) has long held that adults generally need a baseline of about 0.36 grams per pound of total body weight per day. However, this is considered the minimum amount, and most people, especially athletes and avid sportsmen, probably need more on a daily basis.
While it would be nice to have a magic number, there’s no exact protein count that’s optimal for all adult women, according to dietitian Kelly Jones, RD. But higher amounts of protein closer to 0.81 grams per pound of body weight may be better for supporting long-term health outcomes, he says. Jones adds that breastfeeding women in the early postpartum period also typically require more than the baseline recommended RDA, as protein can help support recovery and milk production. The same can be true for women who are going through perimenopause or menopause, she says.
You may have heard that 1 gram of protein per pound is the optimal range for daily consumption, but experts recommend talking to your provider before implementing this rule. “One gram of protein can be recommended for athletes with goals to increase muscle mass, especially during times of small caloric deficit that can occur during certain periods of intense training,” says Jones. The “1 gram per pound” metric can also be recommended to help prevent muscle loss for athletes who are injured and unable to exercise regularly, he says.
But even for athletes with high protein and energy needs, no more than 1 gram of protein per pound of body weight is recommended, Jones says. So if you don’t exercise much and are moderately active, it may be safer to stay a little below this amount.
How to calculate your protein needs
Your exact protein needs are constantly changing and correspond to your current weight, age, and health status, says dietitian Jenna Werner, RD, founder of Happy Strong Healthy. If you’re a real math nerd, you can calculate your minimum protein needs by multiplying your body weight in pounds by 0.36 or using this protein calculator. Note, however, that this is the minimum Recommendations, therefore, if you are an athlete, train a lot or simply want to increase your intake, it is better to multiply your body weight by 0.81 grams.
Generally speaking, a great rule of thumb is to include a source of protein in every meal and snack you eat, and you should be in a good range, says Brigitte Zeitlin, RD. For context, a hard-boiled egg is about six grams of protein, a chicken breast contains 28 grams of protein per three-ounce serving, an ounce of pistachios will feed you six grams of protein, and a cup of hummus equals four grams of protein. protein Here are just a few protein-rich snacks that can help you hit your quota.
Your diet should be unique to you, and formula is definitely not the end all. Therefore, always check with your doctor about your individual needs, especially if you change your exercise routine, become pregnant, or experience other major health changes.
Best sources of protein
Once you’ve calculated your individual needs, dietitians recommend incorporating more protein-packed foods into your daily meals. To get into a consistent routine, start with breakfast, says Zeitlin. Protein in the morning will make you feel fuller and have more energy for the day, he says. You can start your day with a spinach and cheese omelet, cottage cheese topped with almonds and blackberries, protein waffle mix, or even a scoop of protein powder mixed into a breakfast smoothie. Another trick of life? Add some protein powder to your coffee instead of sweet creamers, dip your favorite veggies into hummus, or throw a few protein bars in your gym bag for a boost.
If you’re at happy hour or eating out, you should also make protein a priority, Zeitlin adds. “Usually the protein will come from your main course, so choose that first so you know you have a solid protein option in the meal, then add any apps or sides on top. Maybe opt for salmon, chicken, steak, or plant-based protein and enjoy an app with some protein, like chips and guacamole.
Animal protein sources
- Fish: tone, shrimp, salmon, sardines
- white meat: chicken breast, turkey breast
- red meat: beef, venison, bison, pork
- dairy: milk, cheese, Greek yogurt, cottage cheese
- eggs
Vegetable protein sources
- Legumes: beans, chickpeas, lentils
- Soy: soy milk, tofu, tempeh, seitan
- Certain cereals: quinoa, farro, wild rice, oats
- Dried fruit: almonds, walnuts, peanuts, pistachios
- Then: pumpkin seeds, sunflower seeds, flax seeds
- leafy greens: spinach, mustard leaves, bok choy
- Vegetables: Brussels sprouts, broccoli, cauliflower
- Fruits: avocados, kiwis, blackberries
FYI, plant protein and animal protein no built the same. Plant proteins are more nutrient-dense and lower your risk of chronic disease, Zeitlin says. Dairy products, meats and even plant-based burgers and nuggets are high in saturated fat, which is a comparatively greater risk factor for your health. For a balanced diet, enjoy two to six eggs a week, fish two to three times a week, keep red meat to once or twice a month, and fill the rest with plant-based protein and white meat chicken, Zeitlin recommends.
Signs of excess protein
Lack of protein in the diet can cause mood swings, low energy, concentration problems and weight gain, but consume too Too much protein can cause some unpleasant symptoms, especially when it comes to gastrointestinal issues, says Zeitlin. Too much protein can contribute to constipation through slower digestion and delayed gastric emptying, Malone adds. Eating too much protein can also lead to long-term problems like an increased risk of heart disease, according to Zeitlin.
Experts are divided on how much protein is “too much” — the numbers say you definitely shouldn’t exceed one gram of protein per pound, and others might recommend it. If you’re worried you’re overdoing it, always check with your doctor first to find your ideal protein range. In the meantime, here are some signs and symptoms to watch out for that may indicate you’ve had too much protein, according to dietitian Kate Regan, RDN.
But when will you start to notice the signs? Some symptoms like indigestion can appear on the same day and others can take longer to appear,” says Regan. Conditions like kidney stones and heart disease will likely take much longer to develop over time, but to be sure, if you have symptoms for more than 24 hours, call your doctor.
If you and your health care team have determined that you’re getting too much protein in your diet, you can gradually reduce your protein intake while increasing your intake of the nutrients that protein has displaced, such as carbohydrates, healthy fats and fiber, he says. Regan Ultimately, your doctor or gastroenterologist can help you determine the best steps for you.
Maria Serra is a freelance writer at Womens Health. With a never-ending curiosity about all things sex, relationships and wellness, she’s always on the lookout for the latest studies and even sexy technological advances. When he’s not reading or writing *spicy* articles, he can be found doing comedy in Cleveland or chilling with his old pug-chihuahua Bobbie, who is definitely a source of joke material. follow her .
#eat #protein #telltale #signs
Image Source : www.womenshealthmag.com