In Good Health | written by: LINDA STEPHENS
Photograph courtesy: Linda Stephens
Protein is a macro nutrient and plays a crucial role in helping both men and women maintain optimal health and well-being while enhancing physical performance and promoting a strong and resilient body. That’s because proteins are the building blocks of life, involved in various physiological processes including muscle growth, tissue repair, hormone production, and immune function. In this article, we will explore the significance of protein, highlighting the unique nutritional needs of men and women (they are different) and the benefits that protein offers to support overall health.
Muscle Development and Maintenance
Protein is renowned for its role in muscle development and maintenance, making it particularly vital for individuals engaged in regular physical activity. Regular exercise, including strength training, leads to micro-tears in muscle fibers. Protein helps repair and rebuild these damaged fibers, promoting muscle growth and recovery. For men, who generally have a higher muscle mass compared to women due to hormonal differences, protein intake supports the maintenance and development of lean muscle mass. Women, on the other hand, can benefit from protein to build lean muscle and enhance their metabolism, aiding in weight management and body composition while increasing bone density.
Hormone Production and Balance
Protein is essential for the production and regulation of hormones in both men and women. Hormones play a crucial role in numerous bodily functions, including metabolism, reproductive health, and mood regulation. Protein provides the necessary amino acids for hormone synthesis, ensuring proper hormone production and balance. In men, specific hormones such as testosterone, which contributes to muscle growth, energy levels, and sexual health, rely on adequate protein intake. For women, protein supports the production of estrogen and progesterone, which are essential for overall health both in the reproductive years and beyond.
Tissue Repair, Wound Healing, and Immune System Support
When the body undergoes injury or trauma, proteins are necessary for repairing damaged tissues and promoting the growth of new cells. Collagen, a protein-rich substance, is particularly crucial for wound healing as it provides structural support to the skin, tendons and ligaments. Adequate protein intake ensures the availability of amino acids required for collagen synthesis, facilitating faster healing and reducing the risk of infection. In addition, protein strengthens the immune system, enabling it to combat infections and support recovery from illnesses or surgeries.
Disease Prevention
The Western diet is low in protein intake and higher in processed carbohydrates including sugar. This raises the risk of developing Type 2 diabetes and other inflammatory diseases such as high blood pressure, heart disease, Alzheimer’s and dementia. Consuming adequate protein will help protect against these diseases. It will also aid in weight loss as it keeps you feeling fuller longer. Processed carbohydrates digest quickly and leave you feeling hungrier faster which in turn has you rummaging through the cabinets looking for more carbohydrates or reaching for that caffeinated beverage for instant energy, creating an unhealthy cycle. Sarcopenia, a loss of skeletal muscle mass, strength, and function, occurs as we age. Adequate protein intake coupled with
a strength training regime can counteract this as well.
How much is enough?
So, how do you know how much protein you need to keep your body functioning optimally? A good rule of thumb is to consume 1 gram of protein per pound of body weight daily. For example, a 150 pound woman should consume 150 grams of protein a day. If you’re very active or an athlete, you may need to increase your protein intake to 1.2/1.5 grams per pound of body weight.
Good quality protein sources to keep on hand:
- Organic animal protein – chicken, grass-fed beef, turkey, pasture-raised eggs, fish/seafood.
- Grass-fed collagen protein powders or whey/casein protein powders/plant-based powders.
- Nonfat Greek yogurt or cottage cheese
- Quinoa or brown rice and beans
- High protein pasta
- Organic non-GMO tofu (all tofu is genetically modified unless you get non-GMO).
If you need help making sure you’re getting enough of this very precious macro nutrient, feel free to contact me at lindamstephens.com.
In good health, Linda
LINDA STEPHENS, M.S. Nutritionist, Darien Resident and Owner, Linda Stephens Fitness, LLC. My virtual door is always open if you want to discuss your health goals. You can schedule a complimentary call with me through my website at www.lindamstephens.com
