How Much Protein Do I Really Need?
Discover the essential role of dietary protein.
How Much Protein Do I Really Need?
Have you ever taken a frightening fall? If so, you've probably realized the importance of muscle strength. Muscle mass peaks in our 30s and slowly declines in subsequent decades, increasing the risk of injury. Happily, pairing resistance training and dietary protein helps us to build muscle mass as we age.
Resistance activities such as weight training break down muscle, and dietary protein rebuilds muscle, making us stronger and fitter. This process is called protein synthesis. Protein is found in all of our cells, helping our bodies to function, grow, repair, and heal.
Eat More Protein
As we age, it is essential to maintain a protein-rich diet to compensate for our bodies' tendency to synthesize protein less efficiently. As a general rule of thumb, you should aim to get at least .75 grams of protein per pound of ideal body weight. So, a 140-pound person would need about 105 grams of protein per day.
Adding protein to your diet can be simple. Aim to consume protein at each meal. Eat a protein-rich snack each day. After resistance activities, drink 25 grams of protein in the form of whey, hemp, or soy powder.
Protein Pointers: Easy Ways to Incorporate Protein
- Embrace the Egg: When you're on the go, hard boiled eggs are protein lifesavers. A large egg contains 6 grams of protein and can hold you over until your next meal.
- The Tinned Fish Solution: Loaded with nutrients, canned fish is protein-rich and inexpensive. Add canned tuna, salmon, or sardines to a bed of greens.
- Dairy Powerhouses: Greek yogurt and cottage cheese are top choices for our protein-hungry patients.
- Lean Meat Packs a Punch: Meat contains about 7 grams of protein per ounce.
- Beans Abound: Beans and legumes are consistent Wellward favorites.
- Sprinkle Nuts and Seeds for Texture and Protein: Adding ¼ cup of pumpkin or hemp seeds to rice, yogurt, or salad boosts protein by about 8 grams.
- Supplement with Protein Powder: Protein powders are not meant to replace meals, but rather to supplement a healthy diet.
Are you looking to gain strength and prevent injury? Please reach out to the Wellward team to set up an appointment. Phone: 859-275-4878 We look forward to speaking with you and helping you on your journey to healing and better health. www.wellwardmed.com
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