Protein Levels

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From Stoneyfield Farms Optimum Protein Levels by Vicki Koenig, MS, RD, CDN How much protein do you need? What’s optimum? How high is high? You need a minimum amount of protein for your body’s growth and maintenance, and some scientific studies suggest there can be benefits to increasing protein intake beyond this. Recommended amounts of protein: The Food and Nutrition Board (FNB) of the United States Department of Agriculture set the Recommended Daily Allowance (RDA) for protein to be adequate to meet the known nutrient needs for practically all healthy people. This

minimum amount for an adult is considered 0.8 grams per kilogram of bodyweight. To calculate your needs, divide your weight in pounds by 2.2 (2.2 lbs = 1 kg). Here’s an example based on a person who weighs 150 lbs. 150 ÷ 2.2 = 68 kg x 0.8 = 54 grams. So, a 150 lb. person needs at least 54 grams of protein per day. Most people in the US do get enough protein. Generally, half of this protein should come from concentrated sources like meat, chicken, fish, cheese, milk, yogurt, legumes, nuts, seeds and eggs. The other half should come from the protein found in vegetables and grains. To give you an idea of the protein amounts in these foods: 4 oz. of chicken or meat has about 28 grams of protein and 11/2 cups of beans has about 21grams. Below is a quick reference list for some other common protein-rich foods. Average amount of protein in grams per serving 1 cup milk: 8g 1 egg: 6g 6 oz yogurt: 7g 1 oz meat: 7g 1 oz cheese: 7g 1/2 cup cooked legumes: 7g 1/4 cup nuts: 6g 1/2 cup cooked starch: 3-5g 1 oz bread: 3-5g 1/2 cup cooked vegetables: 2g 1 cup raw vegetables: 2g 2 tbs peanut butter: 8g Following are some recommendations for optimum levels of protein for specific goals, based on the scientific studies referenced at the end. Weight Loss: A 2004 study found that eating 1.5 grams of protein per kg (2.2 lbs) of bodyweight enhanced weight loss. The replacement of some carbohydrate with protein, blended with low total and saturated fat was shown to boost weight loss. This is a

moderately high protein diet similar to the Stonyfield Farm Diet for Weight Loss and the concepts I discussed in Weigh Less with Whey Protein. Subjects on the protein diet had more weight loss, maintained more lean tissue and lost more fat than those on the carbohydrate diet. The study diets compared 125 grams to 65 of protein per day. Contrary to very high protein diets, these diets still contain significant amounts of fiber. Exercise: Athletes may benefit from higher levels of protein to build muscle. Given the many types of sports, there is no exact formula. The timing of a protein-rich meal may be more important as well as specific amino acids and type of protein. Studies suggest that protein metabolism becomes more efficient with training. This means protein is more readily used for muscle building vs. broken down for energy. Eating greater than 0.8 grams per kg (2.2 lbs) of bodyweight can help with training. Diabetes and Blood Sugar Control: A 2003 study published in the Journal of Nutrition showed that a diet with 1.6 grams of protein per kg (2.2 lbs) of bodyweight stabilized glucose levels with less insulin needed compared to a high carbohydrate diet during weight loss. Strong Bones: Some studies show that too

much protein can cause you to excrete more calcium. Other studies show you must eat enough protein to absorb adequate calcium. The definitive answer is not known. Make sure you get enough calcium if you increase your protein intake. There is limited evidence for harmful effects from a high protein diet. Our bodies modify the extra; using it or storing it for energy. Check with your doctor before making striking changes in your diet. The FNB describes adult needs as 15 to 35% of total calories. That’s a broad range. Emphasize good carbs with your higher protein diet and don’t forget the fiber. Include low fat dairy products such as milk and yogurt as a protein source and you’re covering your

bases and your bones. References: Suzi What is a weed? A plant whose virtues have not yet been discovered. health/ http://suziesgoats.wholefoodfarmacy.com/ http://360./suziesgoats

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