Power of Protein
Bite This: According to the National Nutrition and Health Examination Survey from 2007-2008, on average males were consuming ~101 grams of protein per day and females were consuming ~70 grams per day. This is up to 2 times more than the recommended daily allowance suggested by national dietary guidelines.
Over the past few years, high protein diets have become very popular. People started noticing that following a high protein, low carbohydrate diet induced weight loss. But what is the purpose for protein in our diets?
Protein is one of three macronutrients made up from amino acids which are the "building blocks" of protein. Most people understand that protein is important for muscle building, but there are many other functions of protein. Proteins are structural components, antibodies for immune responses, blood clotting factors, transporters in circulation and within cell membranes, neurotransmitters, hormones such as epinephrine and norepinephrine -derived from the amino acid tyrosine- and enzymes. Protein is most commonly known as an energy source, however the energy derived from protein is different than the energy from carbohydrates and fat.
In order to produce energy, the body relies on carbohydrates. In endurance exercise once the stored carbohydrates (glycogen) are used up, the body must produce energy from other sources. The body then begins to break down fat and proteins for energy. Many athletes believe that they need a higher amount of protein in order to build muscle and improve performance. However, this continues to be debatable. Some researchers believe that protein requirements are increased with strenous exercise while others believe that athletes do not require more protein than the general population because more muscular and heavier athletes already have higher calculated requirements since it is expressed as grams per kilogram of body weight.
More recently we have known that the protein requirements for athletes in strenous strength training are ibn fact increased in order to achieve nitrogen balance. Based on one study this protein requirement equates to about 1.4 grams of protein per kilogram. So a 160 lb body builder requires close to 100 grams (~400 calories) of protein per day. However, you cannot focus on protein alone. Consuming adequate calories and maintaining body weight is crucial to maintaining muscle mass. I tell my patients this every day. It does not matter how much protein you are consuming if you are not consuming adequate calories overall. Inadequate calories can also lead to incomplete recovery of muscle protein in endurance athletes.
In sedentary adults (which, let's face it...most of us are) our protein requirements are even lower. Most sedentary adults need only 0.69 grams of protein per kiliogram of weight. So a 160 lb sedentary man only requires 50 grams of protein per day. That still may seem like a lot, but Americans underestimate how much protein they consume on a daily basis. As noted above, Americans are consuming about twice that.
What are the best sources for protein? Complete proteins are made up from all 20 amino acids and are found in animal products such as meat, poultry, eggs, and dairy. Soy foods are also high in protein but lack two essential amino acids - methionine and tryptophan. Adults in the US get nearly 2/3 of their protein from animal sources which is the highest in the world.
Often times when people follow a high protein, low carb diet, they end up consuming even more protein than twice the recommended daily allowance. This is one reason why it is debatable whether or not high protein diets are a good idea. Too much protein can add to extra work and stress on the kidneys and can lead to other problems. This is also debatable though because if the kidneys are healthy, it is difficult to define how much protein is "too much." Another reason why high protein diets are controversial is because of the quality of protein that people are consuming. High protein foods derived from animal origins also tend to be high in fat and cholesterol leading to other health issues. Charred meat may also be carcinogenic as it forms compounds called amines which are free radicals.
Anyway, I could continue, but I won't...that's enough of a science lesson for one day. Class dismissed.
Sound bite: Take one day this week to read nutrition labels and get an idea of how much protein you are consuming. Are you getting too much? Not enough?
Tofu Stir Fry
1/2 pound firm tofu
1 tablespoon reduced sodium soy sauce
1/2 tablespoon rice vinegar
1/2 teaspoon toasted seseme seed oil
1 small onion
1 thinly sliced red bell pepper
2 thinly sliced large carrots
3/4 lb bok choy
1 small can sliced water chestnuts
2 thin slices of fresh ginger
1/2 tsp cornstarch dissolved in 1 tsp water
1/2 tsp olive oil
1. Slice tofu into 8 rectangles. Arrange on paper towel lined baking sheet and add paper towels on top weighted down with canned goods. Refrigerate for 20 minutes.
2. Transfer tofu to shallow dish. In a bowl, whisk soy sauce, seseme oil and rice vinegar with 1 tablespoon water and pour over tofu. Marinate 5 minutes.
3. Heat olive oil in skillet over high heat and cook tofu until golden brown ~ 2 minutes per side. Set aside.
4. Stirring constantly, cook onions in skillet over high heat for about 5 minutes. Add red pepper, carrots and bok choy stems and cook ~ 3-4 minutes. Add ginger, cook 1 minute. Add marinade, cornstarch mixture, tofu, bok choy greens, water chestnuts and cook until heated through. Season with soy sauce and serve over brown rice or whole grain cous cous.
Over the past few years, high protein diets have become very popular. People started noticing that following a high protein, low carbohydrate diet induced weight loss. But what is the purpose for protein in our diets?
Protein is one of three macronutrients made up from amino acids which are the "building blocks" of protein. Most people understand that protein is important for muscle building, but there are many other functions of protein. Proteins are structural components, antibodies for immune responses, blood clotting factors, transporters in circulation and within cell membranes, neurotransmitters, hormones such as epinephrine and norepinephrine -derived from the amino acid tyrosine- and enzymes. Protein is most commonly known as an energy source, however the energy derived from protein is different than the energy from carbohydrates and fat.
In order to produce energy, the body relies on carbohydrates. In endurance exercise once the stored carbohydrates (glycogen) are used up, the body must produce energy from other sources. The body then begins to break down fat and proteins for energy. Many athletes believe that they need a higher amount of protein in order to build muscle and improve performance. However, this continues to be debatable. Some researchers believe that protein requirements are increased with strenous exercise while others believe that athletes do not require more protein than the general population because more muscular and heavier athletes already have higher calculated requirements since it is expressed as grams per kilogram of body weight.
More recently we have known that the protein requirements for athletes in strenous strength training are ibn fact increased in order to achieve nitrogen balance. Based on one study this protein requirement equates to about 1.4 grams of protein per kilogram. So a 160 lb body builder requires close to 100 grams (~400 calories) of protein per day. However, you cannot focus on protein alone. Consuming adequate calories and maintaining body weight is crucial to maintaining muscle mass. I tell my patients this every day. It does not matter how much protein you are consuming if you are not consuming adequate calories overall. Inadequate calories can also lead to incomplete recovery of muscle protein in endurance athletes.
In sedentary adults (which, let's face it...most of us are) our protein requirements are even lower. Most sedentary adults need only 0.69 grams of protein per kiliogram of weight. So a 160 lb sedentary man only requires 50 grams of protein per day. That still may seem like a lot, but Americans underestimate how much protein they consume on a daily basis. As noted above, Americans are consuming about twice that.
What are the best sources for protein? Complete proteins are made up from all 20 amino acids and are found in animal products such as meat, poultry, eggs, and dairy. Soy foods are also high in protein but lack two essential amino acids - methionine and tryptophan. Adults in the US get nearly 2/3 of their protein from animal sources which is the highest in the world.
Often times when people follow a high protein, low carb diet, they end up consuming even more protein than twice the recommended daily allowance. This is one reason why it is debatable whether or not high protein diets are a good idea. Too much protein can add to extra work and stress on the kidneys and can lead to other problems. This is also debatable though because if the kidneys are healthy, it is difficult to define how much protein is "too much." Another reason why high protein diets are controversial is because of the quality of protein that people are consuming. High protein foods derived from animal origins also tend to be high in fat and cholesterol leading to other health issues. Charred meat may also be carcinogenic as it forms compounds called amines which are free radicals.
Anyway, I could continue, but I won't...that's enough of a science lesson for one day. Class dismissed.
Sound bite: Take one day this week to read nutrition labels and get an idea of how much protein you are consuming. Are you getting too much? Not enough?
Tofu Stir Fry
1/2 pound firm tofu
1 tablespoon reduced sodium soy sauce
1/2 tablespoon rice vinegar
1/2 teaspoon toasted seseme seed oil
1 small onion
1 thinly sliced red bell pepper
2 thinly sliced large carrots
3/4 lb bok choy
1 small can sliced water chestnuts
2 thin slices of fresh ginger
1/2 tsp cornstarch dissolved in 1 tsp water
1/2 tsp olive oil
1. Slice tofu into 8 rectangles. Arrange on paper towel lined baking sheet and add paper towels on top weighted down with canned goods. Refrigerate for 20 minutes.
2. Transfer tofu to shallow dish. In a bowl, whisk soy sauce, seseme oil and rice vinegar with 1 tablespoon water and pour over tofu. Marinate 5 minutes.
3. Heat olive oil in skillet over high heat and cook tofu until golden brown ~ 2 minutes per side. Set aside.
4. Stirring constantly, cook onions in skillet over high heat for about 5 minutes. Add red pepper, carrots and bok choy stems and cook ~ 3-4 minutes. Add ginger, cook 1 minute. Add marinade, cornstarch mixture, tofu, bok choy greens, water chestnuts and cook until heated through. Season with soy sauce and serve over brown rice or whole grain cous cous.
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