Protein is one of the most essential elements of a nutrient-rich diet. But how many should we take each day? Let’s find out together.
The recommended amount of protein intake is 0.8 grams per kilogram of body weight per day, according to Gabrielle Lyon, physician and founder of the Institute for Muscle-Centric Medicine. But this is only “the minimum to prevent shortages”. A more optimal range, based on scientific evidence, is between 1.2 and 1.6 grams of protein per kilogram of body weight per day.
“Dietary proteins have a dual role,” says the expert. “There’s a combination of 20 different amino acids, which have different roles in the body and are required in different amounts.” A high quality protein should contain the nine essential amino acids, which cannot be produced and acquired through diet alone. The essential amino acids in protein are responsible for “muscle health, liver turnover and protein regeneration within the body”.
The perfect diet to fill up on protein
Here are some high-quality protein sources that we can easily integrate into our diet to meet our protein needs: lean meat (including turkey), yogurt, lean fish (e.g. sole), cottage cheese, and whey protein. “Lhe high-quality proteins are and always have been of animal origin“, including dairy products, eggs, fish and poultry, adds Lyon. But “that’s not to say plant protein is bad. We’re simply talking about the amino acid profile.”
The Animal-based proteins typically contain large amounts of essential amino acids such as leucine, which stimulates muscles. “Muscle is the organ of longevity, and as we age, through life and through disease, it is one of the primary determinants of survival.” This just means that we need to incorporate a lot more plant-based protein into our diet to achieve our goals.
Here are some simple combinations to obtain high quality proteins in our daily diet:
- An omelette with toasted wheat bread or a side of potatoes
- Steak and vegetables like peas and corn
- A lean fish of your choice with rice and beans
“When you prioritize protein, you’re less hungry at your next meal“, concludes the expert. Therefore, you will be better able to resist the more caloric temptations. Seeing is believing.