How to Eat Protein Incorrectly: The Main Mistakes

Grilled chicken meat and fresh vegetable salad of tomato, avocado, lettuce and spinach. Healthy and detox food concept. Ketogenic diet. Buddha bowl in hands on white background, top view

The study showed a growing trend of decreasing protein intake with age. Protein is responsible for more than just building biceps – macronutrients are part of every cell in your body and help you perform everyday functions and stay healthy.

Your body needs a minimum of 0.8 grams of protein per kilogram of weight per day. So if you weigh 75 kg, you need at least 54 grams of protein per day. And according to an observational study of more than 12,000 adults, getting enough protein helps maintain physical health and normal daily functions, including everything from walking a half-mile to squatting, lifting weights, and climbing stairs.

The study also found that protein deficiency is also associated with lower dietary quality. What’s more, the study showed a growing trend of lower protein intake with age: it found that 46 percent of older adults do not meet their protein needs.

You’re not getting enough quality protein

While plant-based diets are gaining more and more attention these days because of their health benefits as well as their positive impact on the environment, people still eat too much red and processed meat, a habit that has been linked to an increased risk of chronic disease and a shorter life expectancy.

Choosing a diet that emphasizes plant-based proteins such as whole grains, beans, legumes, nuts, and seeds can provide both the amino acids and fiber, vitamins, minerals, and antioxidants we need to stay healthy and well.

Amino acids are the building blocks that make up proteins and help to fulfill important protein functions. There are both essential and nonessential amino acids: our body cannot produce essential amino acids, so we need to get them through our diet, while nonessential amino acids can be obtained by eating foods with protein. and management from medications.

All essential amino acids can be obtained from plant sources, according to a study published in May 2017 in the Journal of Geriatric Cardiology. Plant-based proteins may have lower levels of amino acids compared to animal proteins, but combining plant-based proteins can give you a complete amino acid profile in addition to other nutrients you won’t find in animal protein sources, such as fiber and phytochemicals.

Additionally, according to the FDA, many people don’t get enough seafood and dairy to cut down on their protein intake. The FDA recommends eating a variety of nutrient-rich protein foods from both plant and animal sources and notes that you should limit your intake of processed meats and poultry.

If you need another reason to focus on meeting your protein needs, consider this: obese people who eat a high-protein diet-at least 1.2 grams of protein per kilogram of body weight-lose more weight and maintain more muscle mass, and enjoy lower blood pressure and triglycerides.

You don’t start the day with protein

“Many people think that breakfast consists only of carbohydrate-rich foods, and therefore tend to skip meals.”

There are many benefits of including protein in breakfast, one of which is weight control. “A high-protein breakfast can help promote weight loss and/or prevent weight gain or regain,” says Su-Nui Escobar. “One of the key factors is improved appetite control and satiety.”

According to a study published in April 2013 in the American Journal of Clinical Investigation, the study compared a 350-calorie cereal-based breakfast with a 350-calorie high-protein breakfast. Nutrition. “A high-protein breakfast led to a daily decrease in levels of the hunger-stimulating hormone ghrelin, an increase in the satiety hormone PYY, and a reduction in evening snacking-especially on high-fat foods compared to skipping breakfast,” explains Escobar.

You take too much at once

“Making a thick steak or drinking a protein shake with 40 or 50 grams of protein in one sitting is unfortunately not as effective as you think,” says Paige Penick. “Your body just can’t use that much protein at one time.”

According to the study, 0.4 grams of protein per kilogram of body weight per meal – or 20 to 30 grams of protein per meal – is optimal and is the maximum amount your muscles can absorb at one time. of the International Society of Sports Nutrition. It does not provide any additional benefits, and excess protein is broken down into glucose or triglycerides to store energy in muscle or fat.

Dietitian Lisa K. Andrews, RD, considers eating too much protein in one meal to be a “shake-out mistake.” “Clients often think that after a long workout (60 minutes or more), they should refuel with a protein shake and cut out carbs. Protein alone will not replace glycogen in the absence of carbohydrates.”

Bottom line: “Protein doesn’t give you energy (carbohydrates do), and excess protein isn’t always good for our health,” says Graham. “Protein is needed to maintain and build muscle, as well as to replace other essential proteins in the body.”

Your carbohydrate-rich snacks lack protein

People love to snack. The problem: many snacks are high in carbohydrates and low in protein. Of course, carbohydrates are an ideal source of energy for your body, but neglecting protein is not a good idea if you’re trying to curb your appetite or lose weight.

“Foods with protein take longer to digest, so it’s good for your health,” says Cheryl Mussatto, MD, author of The Nourishing Brain. According to Mussatto, adding protein to your meals can help slow down the absorption of carbohydrates, which can help prevent blood sugar fluctuations. In addition, it will suppress that painful feeling of hunger, making you feel fuller for longer.

Avatar photo

Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

Leave a Reply

Your email address will not be published. Required fields are marked *

Acne Diet: 3 Foods to Avoid for Clear Skin

A Nutritionist Has Named a Way to Lose Weight Without Exhausting Diets and Harm to Health