WEB EXTRA
All about Protein Q&A
Q: What is protein?
A: Proteins are made of molecules called amino acids. These amino acids are the building blocks of the human body. Our physiology makes use of twenty-one amino acids, eight of which are “essential”. The “essential” amino acids must be consumed from food.
Q: Why is protein important?
A: Proteins are involved in just about every bodily function such as: repairing muscle; controlling metabolism and blood sugar levels; growing tissue; regulating hormones; and defending against illness.
Q: How much protein do you need?
A: Individuals typically need approximately 1.5 grams of protein per kilogram of body weight daily. To calculate the amount of protein you need each day, take your weight in pounds, divide by 2.2 and then multiply by 1.5. For example, a 150-pound person would need approximately 102 grams of protein each day.
Q: How can eating protein help combat obesity?
A: Your brain senses how much protein your body requires and prompts you to keep eating until you fulfill that need; thus, you will likely eat more calories than you need at each meal if there is not a sufficient amount of protein.
Q: What happens if you do not consume enough protein?
A: Without sufficient protein, the body will break down muscles and tissues to get the protein it needs for repair and other functions. If you exercise and do not consume enough protein to rebuild your body, you will become weaker and risk injury instead of getting stronger.
Q: Who is the most at risk for protein-deficiency?
A: Vegetarians and the elderly.
Q: Why are vegetarians at risk for protein-deficiency?
A: While meat and other animal-based foods contain a full profile of essential amino acids, most plant-based foods are deficient in one or more essential amino acids and are not considered complete sources of protein. Therefore, it will take many more calories to get adequate amounts of protein on a vegan or vegetarian diet. For those vegans and vegetarians that are dieting or restricting their calorie intake, it will be very difficult to meet their protein needs.
Q: Why are the elderly at risk for protein-deficiency?
A: In order for protein to be digested, you must have enough hydrochloric acid in your stomach. The hydrochloric acid activates the pepsin enzyme that digests protein. However, as you age, you typically lose half the amount of hydrochloric acid in your stomach, which results in poor absorption of the protein you consume. A digestive enzyme (supplement) can help you transition to a larger quantity of protein without any digestive issues as well as better absorb the protein you are eating.
Q: What types of protein are best?
A: Organic, grass-fed meat is preferable, as is free-range poultry and wild fish.
Q: Is it acceptable to get all of your protein needs at one meal?
A: No. For better assimilation, it is better to spread out your protein intake amongst three or four meals during the day.
Q: Are protein powders an acceptable way to get protein?
A: As with many nutrients, people often look to supplements to ensure they are getting enough of each. However, it is always recommended that you get your protein needs from real foods rather than supplements. Occasionally, protein powders can be beneficial. As with all supplements, it is essential to choose a high-quality protein powder. Many protein powders that are sold in regular grocery stores or drugstores are actually more harmful than helpful to your health since they contain toxins such as artificial sweeteners, food dyes and unnecessary additives and preservatives.
The following will help your reach your daily protein requirement:
Grass-fed beef
- Hamburger patty, 4 ounces – 28 grams
- Steak, 6 ounces – 42 grams
- Most cuts of beef – 7 grams per ounce
Free-range chicken
- Chicken breast, 3.5 ounces – 30 grams
- Chicken thigh – 10 grams
- Drumstick – 11 grams
- Wing – 6 grams
- Ground chicken, cooked, 4 ounces – 35 grams
Free-range turkey
- Turkey breast, 3.5 ounces – 30 grams
- Turkey leg, 3.5 ounces – 28 grams
- Turkey wing, 3.5 ounces – 27 grams
Wild fish
- Most fish fillets or steaks contain about 22 grams for 3˝ ounces (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6-ounce can – 40 grams
Free-range eggs
Note: A 3-ounce portion of beef or chicken is approximately the size of a deck of cards.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
 About Cara L. Zaller, CNC
Cara L. Zaller is a CA team member, certified nutrition consultant, group fitness instructor and personal trainer. For the past seven years, she has been coaching clients to improve their health through exercise, diet and lifestyle modifications. She has also worked with private schools to help them improve their choices of food for snack time, enhancing children’s ability to learn and behave better during the school day, as well as eat nutritional snacks.
Cara earned an MBA from The George Washington University and a BA from Emory University. She is certified through the American Fitness Professionals & Associates, as well as through the Aerobics and Fitness Association of America. Additionally, she has been in the fitness industry for more than 20 years and has competed in both aerobics and figure competitions. During the past two years, she has competed in many triathlons.
Have a question for a fitness professional? E-mail your fitness questions to CAmonthly@ColumbiaAssociation.com. Please include your full name, village of residence, phone number and e-mail.
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