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The Importance of a High-Protein Diet

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An array of high protein foods including eggs, meats, nuts, grains on a black background.

The recipes and nutrition philosophy of The Sweet, Simple Things revolve around whole, natural foods emphasizing a high-protein diet, healthy fats, and complex carbohydrates.

As a National Academy of Sports Medicine (NASM)-certified nutrition coach, my goal is to give resources to families to eat and live better in a way that is realistic to them.

No foods are off limits, but nutrient-dense foods take priority. My recipes are about healthy eating in the modern world, understanding that severe diet restrictions outside of medical necessity do not work long-term for the vast majority of people.

The pillar of these healthy recipes is none other than.. protein! Outside of certain pre-existing health conditions in which a doctor has advised you to limit protein for a specific reason, eating high-protein is one of the most health-promoting things we can do for a healthy body, especially as we age.

Let’s dive into protein, what it is, how much we need, and how to consistently get enough of it!

Protein: The Key to Wellbeing

Protein is one of the three essential macronutrients (alongside carbs and fat) found in many of the foods we eat. According to the Cleveland Clinic, the amino acids in protein are critical for repairing and growing tissues, supporting hormone production, and keeping your body functioning properly day in and day out.

A protein-rich diet doesn’t just help build muscle- it plays a big role in overall health, supporting everything from organ function to healthy skin and a strong immune system. By making protein a priority in your meals, you’re giving your body the fuel it needs to thrive and fend off illness.

Take a moment to think about your current diet: is protein getting the spotlight it deserves? If not, let’s dive into some simple ways to bring more of this powerful nutrient to your plate.

Advantages of a High-Protein Diet

Eating a high-protein diet goes beyond building muscle and getting lean. Protein offers a multitude of benefits that reach far into overall health and wellness. Understanding these perks empowers you to make informed nutrition decisions that align with your health goals.

A muscular arm holding a dumbbell weight with bubbles showing the perks of eating protein.

Easier Weight Management

Studies show a relationship between eating plenty of protein and maintaining or achieving a healthy weight. Consuming protein generally reduces hunger, helping lower people’s calorie intakes over the course of the day.

Protein also has a higher thermic effect than carbs or fat, meaning that your body expends more calories digesting protein than the other macronutrients. That said, it’s not so significant that this is going to be anyone’s magic bullet, but it certainly can add up over time, resulting in more weight loss as the body burns fat while preserving muscle mass.

Muscle Gain: Not Just for Bodybuilders

Developing lean muscle mass is not exclusive to athletes. Adequate protein intake supports muscle repair and growth, a process that is accelerated after exercise. Since muscle tissue is more calorically expensive for the body to maintain than fat tissue, a muscular body consumes more calories at rest, making muscle gain powerful for long-term weight management.

Not only does muscle mass make for a stronger body and leaner physique, it helps defend against the negative consequences of aging. More and more experts are calling muscle mass the organ of longevity and healthspan.

Better Appetite Control

The feeling of fullness after eating protein-rich foods isn’t just in your head. Protein alters the levels of several satiety hormones, such as ghrelin, leptin, and your body’s natural GLP-1, stabilizing your appetite. This reduces mindless snacking and controls sugar cravings.

Metabolic Health: A Closer Look

As we can see, protein contributes mightily to a healthier metabolic profile through increased muscle mass and fat loss. But did you know it can also help regulate blood glucose levels?

Pairing carbohydrates with an adequate protein source can help slow the absorption of glucose into the bloodstream. This helps you to avoid sharp rises and sudden drops.

This is especially important for people with blood sugar dysregulation. According to the CDC, 11.6% of adults have diabetes, and as much as 38% of adults are prediabetic. Many people within these statistics aren’t even aware that they have blood sugar issues.

All of these factors can work together to improve overall cardiac health, including better blood pressure and cholesterol levels (as long as saturated fat is controlled), contributing to a healthier cardiovascular profile.

What Foods Contain Protein?

There are 20 total amino acids found in proteins. While the body can make 11 of these amino acids, nine of these are considered “essential” because the body cannot make them on its own. We must get the essential amino acids from the foods we eat. Eating a variety of protein sources is the best way to ensure you intake all essential amino acids.

A list of the essential amino acids on a black background with a platter of protein sources like eggs, meat, and nuts.

Protein sources fit into two primary categories: animal-based and plant-based proteins.

Animal-based vs. Plant-based Proteins

Chicken breast, red meat, fish, eggs, and dairy products are great examples of animal-derived proteins. Lean beef provides high-quality protein among other nutrients, such are iron and zinc. Salmon, a heart-friendly choice, brings omega-3 fatty acids alongside its rich protein profile.

While animal-based proteins typically contain all the essential amino acids, plant-based proteins like beans and lentils might require strategic combining to achieve a complete amino acid profile. For example, beans and rice are incomplete proteins, but when combined they make up for the missing amino acids that the other is missing.

As long as you are eating a wide variety of foods over the course of the day, you do not need to overthink food combining. However, it is good to be aware of it.

High-protein Foods to Include in Your Diet

There are so many amazing, high-quality protein-rich foods that you can include in your diet! While eating a variety of food is best for maximizing all areas of a healthy diet, it’s reasonable to have some go-to staples that you eat every day to help you hit your targets.

The top souces of protein with bags of beans, raw poultry, and assorted dairy products.

Eggs

can easily be incorporated into any meal for a protein boost. The whites contain most of the protein, while the yolk contains most of the other nutrients. I like to eat a couple of whole eggs for the vitamins and healthy fats, then add additional egg whites to boost. You can buy whites in a carton to easily add to your meals.

Meats

Aim for minimally processed, lean sources. While bacon and sausages are tasty, they are usually higher in fat than protein. This makes it more difficult to meet your protein needs without excess calories. Chicken, turkey, lean ground beef, steaks & roasts, bison, venison, elk, fish, shellfish, and lean cuts of pork are all excellent choices.

Dairy

Dairy is an excellent source of protein! Reduced-fat Greek yogurt and cottage cheese are delicious, creamy, and high in protein while remaining low in fat and calories.

Nuts and Seeds

While nuts and seeds contain a decent amount of protein for a plant-based source, they also contain lots of healthy fats. Healthy fats are nothing to fear, but they do pack a surprising amount of calories, so if weight management is a goal, mindlessly eating peanut butter by the spoonful to hit your protein goals isn’t recommended. 😉

Beans & Legumes

Beans and other legumes like lentils, soy, and peas can also be a good source of protein. A half-cup serving packs about 7-8 grams of protein, as well as other nutrients like fiber.

Powders & Other Supplements

Protein powders and bars are always an option to increase your protein intake. They are easy and convenient. As long as the protein powder is from a complete protein source, they can be a great hack to reach your daily target.

Whey is the most popular choice and is usually easy to digest. Casein is also another great choice. If you need a vegan protein, look for a blend to make sure all essential amino acids are present.

Some protein powders, like collagen, are not a complete protein, so be aware when purchasing.

Scoops of protein powders, bars, shaker bottle, and glass of milk on a gray backdrop.

Decoding Your Protein Needs

Your body’s protein requirements are related to your personal health profile and goals. The Recommended Dietary Allowance (RDA) for protein suggests a minimum daily intake of 0.8 grams per kilogram of body weight for the average adult. This figure supports basic bodily functions, but the minimum is insufficient for the vast majority of active people.

Determining How Much Protein You Need

To pinpoint the ideal protein intake for your goals, factors such as age, sex, body composition, and overall health condition are considered. Research supports that a moderately active adult aim for a range between 1.2 to 2.0 grams of protein per kilogram of body weight daily. That is about .55 to .9 grams of protein per pound of body weight).

You may see the rule of thumb for 1 gram of protein per pound of body weight (or desired body weight, or per pound of lean mass). These rules of thumb were created to make tracking and tabulating protein easier, not because they’re hard-set rules. If you are an active person, as long as you eat within the range outlined in the prior paragraph, then you are getting enough protein.

a star shape with a reminder that active adults need 1.2 to 2 g protein per kg.

Who Needs More Protein?

Athletes, especially those focused on building muscle mass or endurance training, often require more protein to repair tissue and maintain muscle. People working to reduce weight or bodyfat should also consume more protein to prevent loss of lean tissue.

Conversely, seniors might need higher protein intake to offset muscle loss due to aging even if their physical activity is reduced. Pregnant women and children also have increased protein needs.

So…most people looking to live well and improve their health need more protein!

Risks and Considerations

While increasing protein intake supports muscle protein synthesis, aids in weight management, and supports many bodily processes, you can certainly have too much of a good thing.

There are certain health conditions where protein may need to be limited if your doctor advises, such as people with chronic kidney disease or liver disease.

Those without kidney issues should not be alarmed about protein’s effects on kidney health. However, moderation is advisable for those with kidney impairments. If you are dealing with any chronic health conditions, please speak to your doctor and a registered dietician about your protein requirements.

When to Moderate Protein Intake

Research indicates that protein intake as high as 3.5 grams per kg of body weight (about 1.6 grams per lb) is safe in healthy adults, but most people do not need to eat that much protein. Listening to your body’s signals and watching for signs of digestive discomfort, like bloating or constipation, may indicate the need to moderate protein intake or look for different types of protein sources that suit your body better.

We also need to remember that while protein is important, there are other nutrients that are important, too. A well-balanced diet that is tailored to your unique needs is best to help you make progress towards your goals.

Reflect on the composition of your overall diet: Are you including a variety of foods, healthy fats and complex carbohydrates? Balancing your diet can produce a more well-rounded eating pattern that maximizes the benefits of protein without missing the forest for the trees.

Protein is Where It’s At!

Now that we know how crucial protein is for our health, let’s go eat some! The Sweet, Simple Things is full of healthy, high-protein recipes to get you started.

For main dishes, check out my Meats & Mains section. If you’d like a high-protein dessert, you can’t go wrong with my Protein Ice Cream recipes!

In the comment section below, let me know your goals and favorite ways to incorporate more protein into your day! I reply to everyone. 🙂

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