NEW&NOW LIVING WITH IVEY
THE PROS OF PROTEIN
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REPLACEMENTS FOR PROTEIN POWDERS IN SMOOTHIES
» » Spirulina: 4 grams per tbsp. » Hemp seeds: 4 grams per tbsp. » Sunflower seed butter: 4 grams per tbsp. » Chia seeds: 3 grams per tbsp. » Ground flax seed: 2 grams Almond butter: 4 grams per tbsp.
HOW MUCH THE BODY NEEDS AND THE BEST SOURCES FOR IT
BY IVEY LEIDY PHOTOGRAPHY BY JERRY RABINOWITZ
per tbsp.
T
he supplemental protein industry racks in billions of dollars annually, and you needn’t look far to spot the marketing: There are aisles dedicated to protein bars and powders at grocery stores, plus countless online ads and influencer campaigns suggesting that drinking protein shakes after workouts and snacking on bars throughout the day is the secret to building stronger muscles and losing unwanted weight. But what’s really in these powders and bars? Because the Food and Drug Administration classifies these products as dietary supplements, manufacturers do not have to disclose all their ingredients. Many are loaded with added and/or artificial sugars, as well as processed proteins (a leading cause of inflammation) from either whey (cow), soy, or pea. Other potential ingredients include chemical thickeners, binders, and emulsifiers; pesticides; BPA; and heavy metals such as lead, arsenic, and mercury. Protein is essential for the body to build muscle, regulate the immune system, and support hormone, collagen, and elastin
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production. When you eat a protein, whether it be plant or animal, your body breaks it down into amino acids. Your liver then sorts out what it needs and sends it where it needs to go; the rest is flushed out in your urine. Your body does this very efficiently if the protein is a real, whole source from plants or animals. Remember: If you don’t recognize an ingredient, neither will your body.
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ANIMAL PROTEIN SOURCES
» Turkey: 48 grams per 6 oz. » Chicken: 46 grams per 6 oz. » Pork loin: 46 grams per 6 oz » Halibut: 42 grams per 6 oz. » Steak: 42 grams per 6 oz. » Shrimp: 40 grams per 6 oz. » Tuna: 40 grams per 6 oz. » Salmon: 34 grams per 6 oz. » Egg: 6 grams
per large egg
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So how much protein do you need and where should you get it? A less active person will need .75 gram per kilogram of body weight. So, a 135-pound woman will need roughly 50 grams per day, and a 190-pound man will need 65 grams. A more active person will need to double the protein. Kids aged 4 to 9 need 19 grams per day, 9 to 13 need 34 grams, and 14 to 18 need 40 to 50 grams. Read on to discover some of the best animal and plant sources of protein and easy recipes to try now.
P NT PROTEIN SOURCES
» Lentils: 18 grams per cup » Edamame: 17 grams per cup » Chickpeas: 15 grams per cup » Peas: 8 grams per cup » Quinoa: 8 grams per cup » Tofu: 8 grams per 3 oz. » Spinach: 5 grams per cup » Avocado: 4 grams per avocado » Guava: 4 grams per cup » Brussels sprouts: 3 grams per cup » Sweet potato: 3 grams per potato » Green beans: 2 grams per cup
PALM BEACH ILLUSTRATED
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7/27/22 10:25 AM
