Lean and Mean: Eat Your Protein! Protein can be found in nearly every part of the body and is essential for carrying oxygen to your blood. It is made up of amino acids, or ‘building blocks’, that come from the food you eat. Your body uses these building blocks to build and repair muscle, bones, cartilage and skin. Protein can be especially important if you strength train. For most American adults, protein deficiency is rare, but let’s take a look at how you can make certain you are eating the proper amount. Your Protein Needs Protein is a macronutrient, just like carbohydrates and fat. All three are important elements of a balanced eating plan. There are several ways to calculate your protein needs. Try these methods to calculate is the number of grams of protein per day. Method 1: Weight & Activity Level If you are sedentary, multiply your body weight (pounds) by 0.4. If you are active 3-5 days per week, multiply your body weight by 0.5 to 0.7. If you are active 3-5 days per week and include strength training, multiply your body weight by 0.7 to 0.8. Your Weight It is recommended you consume 0 grams of protein per day for your weight and activity levels. Method 2: Total Daily Caloric Intake Recommended daily protein is around 10 to 35% of your daily caloric intake. Multiply your total daily caloric intake by the percentage of protein included per day. One gram of protein is equal to 4 calories, so your total protein calories need to be divided by 4. Your Daily Caloric Intake Calculate Your Daily Protein It is recommended you consume200 to 700 or50 to 175 per day to hit a goal of 10-35% protein of your total daily calorie intake of 2000 calories. Different Types of Protein Protein is an essential energy source. It can help you feel full and satisfied, which might help with weight management. You can get protein from a variety of sources, from both animal and plant products. If you follow a vegetarian or vegan eating plan, you are still able to get plenty of protein from plant sources. Animal Protein Animal sources generally provide the highest quality of protein. Animal protein sources can be higher in saturated fats and cholesterol. It is recommended to aim for leaner protein options and limit consuming red meat when choosing animal sources. ‘Lean’ means lower in fats, cholesterol and calories. Processed meats such as bacon, hot dogs, sausages and cold cuts should be limited as much as possible. Leaner Animal Source Proteins* Egg whites (only) 38 8g 2 eggs Tuna, light, in water 90 20g 5 oz Pork Tenderloin 120 21g 3.5 oz Chicken breast, skinless 106 23g 3.5 oz Turkey breast, skinless 114 24g 3.5 oz Beef, ground, 80% lean 243 18g 3.5 oz Lean Fatty Other Animal Source Proteins* Cheese 150-200 9g 1.5 oz Cow's Milk 100-150 8g 1 cup Greek Yogurt 100 17g 3/4 cup Chicken thigh, skinless 197 16.6g 3.5 oz Bacon 110 3.8g 1 slice Turkey thigh, with skin 161 19.5g 3.5 oz Sliced Ham ~110 18g 3.5 oz Beef tenderloin steak, lean 140 22g 3.5 oz Lamb, ground 282 17g 3.5 oz Lean Fatty Plant and Non-Animal Proteins Plant proteins are a great low-fat and cholesterol-free source of protein. Popular sources include legumes, nuts and soy. Often, plant proteins are also high in fiber and other nutrients that are make up a balanced and healthy eating plan. Soy is one of the most common plant protein source. Other Animal Source Proteins* Asparagus 13 2.2g 1/2 cup Spinach 14 2g 2 cups Broccoli 31 3g 1 cup Mushrooms ~20 2.2g 1 cup raw, 1/2 cup cooked Brussel Sprouts 38 3g 1 cup Tofu 110 11g 2 oz Lentils 80 6g 1/2 cup Chickpeas 120 4g 1/2 cup Soy Milk 130 8g 1 cup Quinoa 220 8g 1 cup Nuts 160 6g 1 oz Lean Fatty Combining plant and non-animal source proteins helps improve the quality of your protein intake. Try these mixtures to ensure you are still getting enough high-quality protein in your eating plan: Beans and rice or tortillas Peanut butter sandwich Macaroni and cheese Tofu with rice (or any grain) Hummus with pita bread Grilled cheese sandwich Yogurt with nuts Noodle stir-fry with peanut or sesame seed sauce Lentil soup or dairy-based soup with bread Whole grain cereal with milk Pizza Lasagna Tacos with beans or lentil Quinoa (Quinoa actually already contains all amino acids!) Salad with black beans and feta *Calories based on one serving size Benefits of Getting Adequate Protein Can reduce appetite and hunger levels Can help reduce cravings and mindless snacking Assists with increasing muscle mass and strength Can help boost metabolism and increases fat burn Can benefit bone health Might help lower blood pressure Can help with weight maintenance after weight loss Helps your body repair after injury Can help keep muscles strong as you age Supplemental Protein It is recommended to get your protein from food first, but if you prefer to use dietary supplements, there are a few options. Whey protein is also an animal source protein. It is made up of 20% of cow milk, whereas the other 80% is a protein called casein. Whey is rich in vitamins and minerals and often used by athletes. You may have heard of the three types of whey protein: powder, concentrate and isolate. Whey Protein Powder Whey Protein Concentrate Whey Protein Isolate It is commonly seen as an additive in food products for beef, dairy, baked goods and snacks. (~115 calories per scoop) The process to create the concentrate removes the water, lactose, ash and some minerals. This form of whey is commonly used as a supplement for athletes. (~200 calories per scoop) Isolates are the purest protein source available at concentrations of 90% or higher. A lot of fat and lactose is removed in this form, so it can be used by those who are lactose-intolerant. (~175 calories per scoop) Protein Supplements Remember to check out the safety of any protein supplements on OPSS.org. If you do take protein supplements, ensure that brands you use are third-party certified. Supplements are not regulated by the Food and Drug Administration. It is important to your job you do not test positive for banned or illegal substances on your drug tests. Additional Resources Harvard T.H. Chan School of Public Health – “Protein” U.S. Department of Agriculture MyPlate – “Learn How To Eat Healthy With MyPlate” Centers for Disease Control and Prevention – “Building a Healthy Eating Routine” Mayo Clinic – “Nutrition and Healthy Eating” Uniformed Services University – “Operation Supplement Safety”
