Exploring the Power of Protein
After working out, I’m hungry. Like, really hungry. This is a good thing because my body’s telling me I need more protein. Protein is one of those nutrition “buzzwords” that has gotten a lot of attention, and for good reason! Protein is important not only for day-to-day living, but also in recovery and rehabilitation, making it a necessary part of the physical therapy process.
In this article, we will dive into why our bodies crave protein after physical exertion, how protein helps build muscle, what foods are the best source of protein and how much protein someone should consume based on their stage of life.
What is Protein?
Protein is made up of chains of smaller molecules called amino acids. These “building blocks” are combined together in different combinations to form various proteins that can be used in the body for different processes. These include forming tissues, building muscles, creating plasma, hormone production, antibody production and so much more. Dietary protein is a macronutrient that we consume as part of our diet. Like the other macronutrients, fat and carbohydrates, our body can use protein for energy, or it can break it down into individual amino acids to be rebuilt into another form of protein that the body might need.
Building Muscle
Protein is especially important when it comes to building muscle. When you exercise intensely or perform weight-bearing exercises, small, micro-tears occur in the muscle. The body then repairs these tears, making them stronger than they were before, resulting in increased muscle mass and strength. The key component for this repair is protein! The amino acids that come in the protein we eat are broken down and then used to repair and build new cells and tissues throughout the body.
Recovery from Injury
Just as the body repairs small micro-tears as a result of an intense workout, the body also can repair cells and tissues that may be the result of an illness or injury. The body breaks down the protein we ingest and remodels it to repair damaged bones, muscle, ligaments or cartilage. Understanding how our body utilizes the nutrients we eat helps us make choices that provide our body with the crucial nutrients it needs for the healing process.
Plant Power
Now that we have talked about how important protein is, let’s dig into how we can choose good sources of protein. The most ideal source of protein comes from whole plant foods. This means that they are not processed and do not contain any extra ingredients that aren’t already found in the plant. Contrary to popular belief however, plants are PACKED with protein! Some of the best sources include beans and legumes like lentils, peas, black beans and pinto beans, as well as tofu, spinach and broccoli. But what happens if you don’t like beans? There are tons of other options. Check out this article by Ardmore Institute of Health for a list of other plant protein foods.
If you do choose to follow other dietary patterns that include animal products, there are a couple of things to look for when choosing a clean source of protein:
Choose lean sources of meats such as white fish and poultry with the skin removed.
Choose low fat or fat-free dairy options. Additionally, choose “plain” flavors rather than other flavors where sugar has been added.
But the more plant sources of protein you can include, the better!
Recommendations for Stages of Life
Now that we have talked about the importance of protein, let’s talk about the amount that we need to consume. The amount of protein we need depends on our age, weight and level of physical activity. Let’s do some math. The recommended daily amount is calculated using a common equation of 0.8 grams of protein needed per kilogram (g/kg) of body weight. This means that if you weigh 150 pounds (~68 kg), you would multiply 68 by 0.8 and end up with about 54.4, meaning you would need to consume about 54 grams of protein per day.
That equation, however, is for the average, healthy individual who has a moderate exercise routine. What if you are an athlete and spend a lot more time working out? Because you are tearing down and building up muscle due to your heavy workout, your protein needs will be much higher than the average adult. According to the American College of Sports Medicine, protein intake is recommended to be between 1.2-1.7 g/kg of body weight. This means that the same 150 pound individual above would need anywhere from 81-116 grams of protein per day depending on how much exercise was involved.
As we age, our protein needs also increase. The recommended daily amount of protein for an adult over age 65 is 1.0-1.2 g/kg. This is due to the natural loss of muscle mass that comes with the aging process, which can be due to many factors such as less physical activity, changes in production of hormones that maintain muscle as well as dietary changes. For more information on aging and protein needs, check out this article in Today’s Dietitian.
Pack in the Protein
As you can see, protein is important for so many different things! Let’s talk about some different steps to begin incorporating more plant protein into your life:
Try adding frozen peas and frozen spinach to smoothies.
Try using a plant based protein powder or supplement, look for ones that have only a few ingredients. Naked Protein, Orgain Simple and Ritual have some great options.
Be sure to drink enough water. When we consume more protein, our kidneys have to work a lot harder to get rid of some of the byproducts from the breakdown process. Aim to drink half of your body weight in ounces per day, and check out our article on hydration for more information on the benefits of water.
Not only is protein important for daily living and building muscle, it is also important for healing and recovery, which is why it is so essential for your journey in physical therapy. Be sure to enjoy whole plant foods when giving your body more protein and feel free to reference this article when calculating how much protein is right for you during your stage of life.
If you have any questions about protein and the power it can have in healing and rehabilitation, feel free to contact me through my website or visit CoreFit on Facebook!