healthy habits
Mean, Lean Protein T
he health benefits of protein are extensive. Apart from building tissue, preventing muscle loss, and strengthening our hair and nails, our bodies use protein to create necessary enzymes and hormones, which in turn help our bodies produce insulin and repair tissue. And it only continues: Protein is used by our bodies to maintain muscles, bones, skin, blood and more. Fortunately for us, a balanced diet provides many ways to get our recommended daily amount (RDA).
THE BUILDING BLOCK OF THE BODY According to Jason Ewoldt, a wellness dietitian with the Mayo Clinic Healthy Living Program in Rochester, Minnesota, when we get our RDA of protein—approximately 0.8 grams per kilogram of body mass (or 2.2 pounds)—we can optimize our health, build tissue and prevent tissue loss. However, the RDA for protein can fluctuate depending on what our diet goals are. For example, Ewoldt says that if your goal is weight loss, then your RDA might increase to around 1.2 grams of protein
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per kilogram. Protein helps us feel full and satisfies our hunger for longer, so consuming protein can help lower your cravings for more less-healthy foods throughout the day. If you are a strength athlete or are looking to gain muscle, then your protein consumption should increase to about 2.0 grams per kilogram. Pairing protein with workouts after you hit the gym will help you see the results you are looking for. While nutritional amounts differ upon age, weight, activity and other factors, an average adult male needs around 56 grams of protein daily and an average adult female needs 46 grams of protein daily. Protein deficiency can cause muscle loss and bone fractures, though in developed countries it is rare to see protein deficiency. As we age, sarcopenia, or muscle loss, isn’t uncommon, but a modest increase in your protein intake can help combat this. Even adding in an extra egg or Greek yogurt to your breakfast could help. On the other side, there are right kinds of protein, and it is important to balance that protein with other nutrients, such as fiber, according to Ewoldt. Although high protein diets are beneficial, excessive amounts of protein—especially at the
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Getting enough protein in your diet is essential for your health—and luckily, it’s easy to do
