Why is protein important to you? If you do not eat protein for one day, your own body will degrade it's proteins into amino acids, then deaminated and oxidized. (meaning your body will eat itself) This fact is called obligatory loss of protein about 20-30 grams per day. So, to prevent your body from eating itself you must eat at least 20-30 grams and just to be sure 60 to 75 grams is recommended. (Paraphrased from Guyton Medical Physiology)
The above advice DOES NOT take into account the following scenario's:
- If you are an athlete
- If you train like an athlete ( weight training, aerobics, boot-camps, etc)
- If you are recovering from an injury
- If you are ill.
- If you are tyring to lose or stabilize your weight at your desired level.
What I recommend for my patients that are recovering from an injury, decided to eat healthier, or in stenous physical activities is to eat .5 to 1 gram of protein per pound of body weight per day.
So, for example, I weigh an attractive 205 pounds.
My protein intake would be: 103 to 205 grams per day.
Compared to: 60-75 grams that is usually recommend for the typical out of shape inactive american (couch potato).
What about Good vs. Bad? Getting to it - first you must need to know how much to feed your body.
WARNING Advanced Kidney disease - follow the advice of your MD.
(if you do not have kidney disease you are fine)
Good Proteins: Protein from animal sources that are considered complete set of amino acids or have both essential and non essential amino acids.
These are from animal sources:
- Tuna, Salmon
Now, as you probably already figured..... that's a lot of chicken to eat to get into the range of protein to eat per day. For example: 3 oz. chicken breast is 30 grams of protein. If we take me as an example of needing 205 grams of protein, I would need to eat 7 (3oz.) chicken breasts.
That's a lot of chicken.
What would be reasonable, eating seven chicken breasts per day or having normal sized meals and supplementing with a protein drink? Of course the supplementing with a protein drink.
What type of protein drink?
(there are many forms of protein drinks - which will be a topic for another blog)
For example: (more common to least common protein drinks) Along with isolates, concentrates and combinations there of.
I am recommending either a whey or hemp protein drink that is in an isolated form. Why? Isolated form is easier on your digestive system (no gas or bloat). Isolated form of whey eliminates lactose - which some people cannot handle and isolates mix great with just a shaker (easy clean up/ no blenders).
Also, I recommend a protein drink must NOT have the following:
- Sugar above 5 grams
- Total carbohydrates above 7 grams
- Less than 20 grams of protein
The protein drink you see at the grocery stores for example, one in particular has the following on their list of ingredients:
Sugar: 18 grams (More than SODA POP..only 12 in soda)
Total Carbs: 41 grams ( their are 40 grams in one cup of cooked pasta)
Total protein: 9 grams (their is 12 grams in two eggs)
Corn syrup ( does syrup sound healthy to you?)
Corn oil, canola oil ( does oil sound healthy to you?)
So the above list of ingredients is a starter kit for a pre-diabetic, yet it is PROMOTED as a health drink - truly PATHETIC, but now you know what NOT to buy to supplement your protein intake.
What I recommend.......
Have animal and plant protein at every meal and supplement your diet with two protein drinks daily. The protein drinks that I recommend have these amounts - please note the significant difference.
Protein: 50 grams
Sugar: 5 grams
Total Carbs: 7 grams
and stevia a natural sweetener.
Quality makes a difference. If you want to be healthy, you have to do healthy things on a continuous basis - there is NO short cut.
Have a great day
Dr. Chris and the Advanced Chiropractic CREW...