Protein - Quantity and Quality Count

By: Alison Anton, Certified Nutrition Educator

Most of us know that the human body requires protein for building and restoration, but with so much conflicting information, we're confused as to how much (and which kinds) of protein to eat. From the vegan diet to the Atkins Diet, the range of information is extreme.

Since each of our bodies have different requirements due to genetics, metabolism and physical activity, a personalized system that works within the radius of our own bodies' limitations and expectations is a sustainable approach for the long haul. The best way to do this is through experimentation. But before we experiment, it's necessary to have a good knowledge base to understand the "whats and whys" of protein in the human body: What foods contain protein? How much is too much? With a little understanding of how things work, we can then taper the information to our own circumstances, rather than just trusting the popular advice of the day.

Protein Requirements
Even the USDA agrees: Each person's needs are different. The USDA guidelines from the MyPyramid food plan (mypyramid.gov) recommend that adult women eat around 4-5 ounces of protein-rich foods each day; men around six. Although on the right track, these recommendations are still a bit limiting. According to Ed Bauman, M.Ed, Ph.D, director of Bauman College Holistic Nutrition and Culinary Arts, there's more to consider, such as body mass, activity level, state of health and metabolic rate. "Generally, with a higher metabolic rate, there is a greater need for, and efficient digestion of protein", says Bauman. (NE 103.1, 260).

Dr. Bauman's way to calculate an individual's general protein
requirements is with a simple "macro math" calculation: Weight x Metabolic Rate = Grams of Protein Per Day.

Here's how to calculate yours:
1. Calculate your ideal weight in kilograms (1 pound = .45 kilograms). Use ideal weight if you're either overweight or underweight.
2. Determine your metabolic rate by rating your activity level on a scale of .6 - 1.5 (.6 being a couch potato, 1.5 being a marathon runner). Use your actual activity level, not your ideal.
3. Multiply your ideal weight (in kilograms) by your metabolic rate.
4. The final number is the recommended amount (in grams) of protein needed per day.
Using an example of a 150-pound person with a moderate activity level, he or she would do well with about 60 grams of protein each day. If this person were recovering from an illness, or if exercise levels increased, protein consumption might need to rise. If this person's liver is functioning at an optimum, protein needs may be considerably less, as the liver will be efficiently reusing and recycling protein already in the body (NE 103.1, 260).

So what does 60 grams of protein look like? It's easier than you think to get an adequate amount, especially with a well-rounded diet. Let's look at some protein examples (each of these contain around 15 grams of complete protein):
2 large eggs
2 ounces red meat
2 ounces poultry
3 ounces fish
1 cup cow or goat milk
3/4 cup yogurt 1/2 cup cottage cheese
6 ounces tempeh or tofu
1 cup beans with grain
1 small handful nuts with beans or grain
1 scoop whey or soy protein powder
1 scoop hemp powder with 2 tsp spirulina

Quantity does count. But a few other considerations can lead us toward the proper balance of protein in the body. Here's a look at some of these factors:

Variety: Foods offer different quantities and different qualities of protein. Eating a variety of proteins ensures you are getting the right combinations for your own body. Each day, choose some animal and some vegetable sources, and change them around so you're not just eating steak or soy morning, noon and night.

Cooking Method: Protein has a chemical structure that needs to stay relatively intact to get the full benefits. Heavy cooking damages the structure, vitamins and enzymes. Quick searing, gentle poaching or baking are good cooking methods. Soft boiled or poached eggs should be considered over hard boiled or scrambled. See if you can find a source of raw, unpasteurized dairy products in your area, as pasteurizing flash-cooks the food at high temperatures.

Booster Proteins: These can be used to supplement meals or as a secondary protein source between meals. They are eaten in small amounts but are nutritionally dense. Booster proteins are green algae, nutritional yeast, seeds such as chia and hemp, or good-quality protein powders.

Liver Function: The liver has an extensive recycling program for amino acids (proteins) in the body. Keeping the liver "clean and green" helps this process and lessens our need for outside sources of protein. Consume bitter greens like arugula, dandelion and mustard; and cruciferous veggies like broccoli, cabbage and radishes daily to gently detoxify the liver.

Quality: Proteins that are lacking vitamins, minerals and phytonutrients are inadequate for the needs of our bodies. Choose organic if you can, and go for free-range poultry and grass-fed meats. Choose mostly wild-caught fish, with an exception to farmed shellfish or whitefish like tilapia or catfish. Cultured soy products (miso, tempeh, natto) seem to fare better on digestion than whole soybeans or tofu.

All things considered, you now have a good foundation from which to start experimenting. Once you've determined your general protein amount per day, experiment with the quantities. Start in the middle; if you feel hungry, irritable or "spaced out", bump up the amount a bit. If you feel sluggish, constipated, heavy or bogged down, try decreasing the amount. Take notes as you go.

Experimentation can take some time, but because your body's protein needs are so unique, it's worth it in the end. As the Greek aphorism says, "Know thyself", because there's no one else in the world who can do it for you.

Bibliography:
mypyramid.com
Bauman, Edward. (2007). "Protein Primer". Nutrition Educator Handbook, 260
Nutrition Educator 103.1: Macronutrients, 2005. Bauman College