Week 8: Power of Protein
- Q. How much protein should I eat?
- A. Aim for 1 gram per pound of ideal body weight. If eating 4-6 small meals per day, each including about 20–30 grams of protein (1-2 palm sized portions per meal), this will get you to your ideal daily amount.
- Q. I heard too much protein is bad for my kidneys? Is this true?
- A. Always listen to advice from your doctor. However, if you have not been specifically told to avoid protein, it is unlikely that you will damage your kidneys from increasing your protein intake.
- Q. Is red meat bad for me?
- A. No. The omegas in good quality (grass-fed) red meats are healthy and beneficial for you to consume.
- Q. Does it all have to be organic?
- A. No. Aim for organic when possible. For red meats like beef, grass-fed options are going to be the best. Look for free-range AND organic chicken.
- Q. What else has protein in it other than meat?
- A. A few examples are nuts, seeds, beans, lentils, vegetables, chia seeds and quinoa. These are all incomplete sources of proteins. Animal protein is the only food that contains a full amino acid profile. Plant-based sources are healthy, but also contain more carbohydrate than animal sources, so be mindful not to over consume plant-based options if your primary goal is fat loss.
- Q. Does protein powder count? What kind?
- A. Yes, powders can be a good source of protein, as long as the ingredients are quality!
- The powder should have a GMP stamp - a stamp of quality from the FDA
- Stevia should be the only sweetener used, if any
- Avoid fillers and artificial sweeteners: sucralose, aspartame, carrageenan, acesulfame potassium (Ace K, Acesulfame K), soy
- Choose a protein powder that contains all essential amino acids
Q. What about exercise and protein? Do I need more?
- A. With or without exercise, we need a significant amount of protein. Depending on your goals with exercise, you may need to adjust your protein amounts. This is important for muscle recovery, tissue repair, etc.