The Power of Protein: An Integrative Nutritionist's Guide to Benefits and Recommendations

Kimberly Hornberg (Foss), MS
Dec 12, 2024
3 min read

As an integrative nutritionist, I often discuss the foundational role of protein in achieving and maintaining optimal health. Protein is more than just a macronutrient; it's a critical building block for life. From supporting structural integrity to aiding recovery, its role in the body is multifaceted and indispensable.

What is Protein and Why is it Important?

Proteins are composed of amino acids, which form intricate chains to carry out a range of essential bodily functions. These include:

Cell & Tissue Structure: Proteins like collagen and keratin provide structural support to cells, tissues, and organs.
Regulation: Proteins regulate gene expression, immune responses, and many other critical processes.
Molecule Transport: They facilitate the movement of substances, such as oxygen (via hemoglobin), across cell membranes.
Enzymatic Activity: Enzymes, which are proteins, catalyze chemical reactions necessary for digestion, energy production, and detoxification.
Energy Production: When carbohydrates and fats are scarce, proteins can be converted into glucose for energy.
Hormonal Balance: Hormones like insulin and glucagon, which regulate blood sugar levels, are protein-based.
Fluid Balance: Proteins like albumin help regulate fluid distribution across tissues.
Wound Healing: Protein is critical for repairing damaged tissues and facilitating recovery.

Protein's Metabolic Efficiency

Proteins are metabolically expensive for the body to process. Approximately 20-30% of the calories from protein are used in its own metabolism, making it a thermogenic macronutrient. This is beneficial for those seeking to optimize energy expenditure, support weight loss, or improve body composition.

For example:

Let’s say you have a meal containing 100 calories from protein. Metabolizing that protein will take approximately 20-30 calories, making your net calorie intake only 70-80 calories. This makes protein an incredibly metabolically efficient macronutrient.

Current Protein Recommendations: Are They Outdated?

The current RDA (Recommended Dietary Allowance) for protein is 0.83 grams per kilogram of body weight. However, this figure represents the bare minimum required to prevent deficiency and does not account for individual goals like muscle building, weight loss, or maintaining lean body mass during aging.

Emerging evidence suggests that:

10-30% of daily calories from protein is a more appropriate range for most individuals.
For weight loss or body recomposition, consuming 20-30% of daily calories from protein or 0.8-1 gram per pound of body weight may yield better outcomes.

These updated recommendations align with research indicating that higher protein intake does not harm kidney function in healthy individuals, dispelling concerns from earlier guidelines.

Protein and Aging

Protein is particularly essential for older adults. With age, we experience sarcopenia, the gradual loss of muscle mass and strength. This gradual loss of muscle mass can contribute to metabolic changes (“slowing” of the metabolism), increased risk of falls, and increased risk of chronic disease development. Higher protein intake can help stave off this decline, preserve functional independence, and improve overall quality of life. Research recommends older adults consume at least 1.2-1.6 grams per kilogram of body weight daily for optimal muscle maintenance.

Sources of Protein

Both animal and plant-based sources provide valuable protein. Here's a breakdown of common protein sources, listed by their protein content:

Animal-Based Protein

Chicken breast (3 oz): ~26g
Turkey breast (3 oz): ~25g
Eggs (1 large): ~6g
Salmon (3 oz): ~22g
Greek yogurt (1 cup, plain, non-fat): ~20g
Steak (3 oz): ~24g
Parmesan cheese (1 oz): ~11g

Plant-Based Protein

Lentils (1 cup, cooked): ~18g
Chickpeas (1 cup, cooked): ~15g
Tempeh (3 oz): ~16g
Tofu (3 oz): ~8g
Quinoa (1 cup, cooked): ~8g
Almonds (1 oz): ~6g

Conclusion

Protein is pivotal in health, from supporting muscle repair to regulating hormones. By optimizing your protein intake based on your goals and life stage, you can harness its full potential to improve your overall well-being.

If you're looking for personalized advice on incorporating the right amount and type of protein into your diet, feel free to schedule a 15-minute complimentary discovery call to learn how integrative nutrition can transform your health journey.