August 5, 2023
So I was sitting back watching one of the reality shows I can’t stop watching, and I heard someone say they consume 400 g of protein a day. My jaw dropped to the floor.
Yes. I do indulge in some Real shows that Sail along above and Below… and if you get my point, Bravo to you.
But I digress. The point is that some people believe that consuming, or should I say over consuming, protein is a good idea. It’s not. If you review your journal or just reflect back, and notice that you are consuming hundreds of grams of protein a day, please read on. Being mindful of your overall consumption is part of the reason for journaling. Hopefully I can help guide you into making thoughtful changes to boost your nutritional fitness.
The recommendation for protein in a healthy body is 0.8 g of protein per kg of body weight (actually it should be per kg of desirable body weight). I know I’m talking metric, but this is really simple to figure out. Divide your body weight, or desirable body weight, by 2.2. (this converts pounds into kg). Multiply that number by 0.8 to get your daily requirement of protein. If you are 150 pounds, that converts to 68 kg. Multiply 68 by 0.8 and you should be consuming approximately 55 g of protein per day.
Athletes and people with higher activity levels are often given more protein, (ranging up to 3.5 g/kg), depending on many factors. These factors include age, gender, activity level, health (some medical conditions have protein restrictions or increased protein needs). Again I would like to re-state that this blog is not necessarily intended for any specific medical condition but more toward the general, healthy public. Always remember that good nutritional habits should be nurtured and practiced by all.
Protein’s main job in the body is to build, repair, restore and maintain muscle, cells, organs, bones. Just by living your day-to-day life, your body goes through normal breakdown. Protein helps rebuild and restore that breakdown. Contrary to popular belief, protein is not meant as an energy source, although it does help to maintain energy levels.
So why did someone consuming 400 g of protein a day make me so crazy?
Let’s start with how unutilized protein gets stored as fat. Who wants that?!?
There are many diets promoting high protein with low carbohydrate which at first may seem like a smart idea. Any weight loss with this type of diet is short-lived. Remember from my previous blog, that an unhealthy weight loss may rebound into gaining back the lost weight and more. Ugh! Why do that to yourself?!?
The burden placed on the body consuming an excessive amount of daily protein is enormous and over an extended period of time may lead to internal damage, including but not limited to, poor kidney function, possibly total kidney failure. Cardiac issues may arise due to over-consumption of high cholesterol items. (But lean cuts of red meat and eggs are still great sources of high value protein). Other high-value sources of protein include fish, poultry, eggs, dairy products, nuts, legumes. It is healthier seeking products that are pasture raised (poultry) and grass fed (lean meat, dairy). Avoid highly processed foods and hormone feeds. Consuming foods of this nature in abundance, has been associated with a higher incidence of cancer due to the cellular breakdown effect these processed foods have on our bodies. Damaging effects!!!!
Healthy sources of protein is what your body needs.
Keep journaling. Reflective nutrition makes you accountable for the foods you consume. Read labels. Ask questions.
A healthy diet includes a balanced combination of the macronutrients: complex carbohydrates, proteins and fats (among other nutrients that we will touch upon in future blogs).
When it comes to optimal nutritional fitness, too much of a good thing is usually not good. We need protein, but too much can backfire badly. If you consume a plant-based diet, make sure your protein sources complement each other, giving you a more powerful and complete protein.
The journey to nutritional fitness is not easy but small, positive changes along the way can have a huge impact on your physical and mental health. Stick with it! Your hard work will pay off.
