Slim down and shape up by remembering the power of protein.

By Elizabeth Cherevaty, BSCH, ND

If you’re among the many Canadians determined to improve your fitness level and eat better, there’s an important nutrient you can’t ignore: protein.

 

But why?
When it comes to dietary protein, the old adage, “you are what you eat” is true right down to the cellular level. Protein comprises the major structural scaffolding of each of our cells. Functioning as hormones, transporters, enzymes and components of the immune system, proteins (and their amino acid building blocks) are involved in every biochemical process of the human body from digestion to detoxification to DNA-repair. The body’s ability to respond to exercise programs, recover from daily activities and heal from injury and illness, is also protein-dependent. To accomplish these tasks, diets should contain adequate, high-quality protein from a variety of sources. Key protein-containing foods include legumes, nuts and seeds, whole grains, fish, meat, poultry, eggs and dairy products.

 

How much?
Adults can estimate their daily protein requirements using a simple calculation: 0.8g protein needed per kilogram of body weight. For example, a 165-pound man would need to consume 60g of dietary protein daily for maintenance, while a woman who weighs 132 pounds would require 48g. As the median daily protein intake of North American adults is 55g to 100g, many of us are getting at least as much protein as we need. Note that protein needs are greater for pregnant and breastfeeding women, athletes, people recovering from serious illness and people who consume vegan diets that are less dense with “complete” protein.

 

Where do I get it?
“Complete” protein, found in animal and soy products, provides appreciable quantities of all nine essential amino acids – termed “essential” as the body can’t synthesize them from other materials and they must be provided in the diet. A variety of plant foods provide “incomplete” protein, low in one or more of the essential amino acids. Combining plant foods allows us to create meals that provide the equivalent of “complete” protein. In fact, a diet that emphasizes plant protein in favour of animal confers the cardiovascular benefit of being lower in saturated fats. Bone density also suffers from excessive animal protein intake, including that from dairy products because it generates a more acidic blood pH which draws calcium out of the bones as a buffer for the blood and excreted in the urine.

 

Shaping up?
About 15 percent of an adult’s body mass is comprised of protein, and the majority of this is muscle tissue. During fasting or calorie deprivation, the body breaks down its own functional and structural protein, muscles in particular, to provide the energy needed to sustain life and basic functions. This is detrimental to health as well as to fitness and body composition goals because muscle tissue is what keeps us energized and looking trim. By providing the body with adequate (and not excessive) calories and protein from a variety of whole foods, you can optimize your pursuit of good fitness, better energy and a healthy immune system this season.

 

Pick up our latest issue of viva from your local loblaws for free and get a Protein Balanced Meal Plan.