Are You Getting Enough Protein?
Protein: Why It Matters and How to Get Enough in Your Diet
This nutrient is a key part of our diets, and is essential for keeping the body strong, energized, and functioning properly. We rely on protein to build and repair tissues, support immune health, and maintain lean muscle mass. As we age, it becomes even more important. Many people notice that once they reach middle age, holding onto muscle becomes more challenging. This is largely due to a condition known as sarcopenia, a natural and progressive loss of muscle mass associated with again. When muscle declines, so does strength, balance, and overall energy-making protein intake a crucial part of healthy aging.
How much protein do I need?
One of the most common questions we receive is how much should a person consume daily. In general, it should make up 10-35% of your total daily calories, depending on activity level, age, and goals. For healthy adults a good baseline to follow is:
- Adult men: at least 56 grams per day
- Adult women: 36-46 grams per day
Individuals who exercise regularly, are trying to build muscle, or are over the age of 50 my require more. Because needs vary, its important to pay attention to your intake and ensure you’re getting enough to support your body’s needs.
Foods High in This Essential Nutrient
It comes from many food sources-both plant and animal based. Incorporating a mix of these foods can help you meet daily goals while also supporting overall nutrition.
- Vegetables:
- Broccoli
- Spinach
- Asparagus
- Artichokes
- Potatoes
- Sweet potatoes
- Brussels sprouts
- Meat:
- Lean red meat
- Chicken
- Turkey
- Fish
- Eggs: Not only are eggs high in protein but the body absorbs egg protein really well
- Nuts: Though higher in fat, nuts also contain a good amount
- Legumes and Beans: Black, red, kidney, chickpeas
If you find you’re not getting enough through food alone, a high-quality powdered supplement can be an excellent addition to your routine.
Best powders
Protein powders are made from various sources. To find the protein powder that’s best for you, you’ll need to decide which ingredients would be best for your needs.
Common animal-based powders include:
Plant-based options include:
- pea
- rice
- hemp.
At Science Based Wellness, we recommend a high quality, plant-based are for most individuals due to its digestibility and clean ingredients.
How to use protein powder
Protein powder is extremely versatile. You can mix it with water, milk, almond milk or coconut water and blend in berries for a healthy fruit smoothie. You can even stir it into coffee, oatmeal, yogurt, or baked goods to easily boost protein intake throughout the day
Below is our favorite high quality protein powder at Science Based Wellness…
Call to purchase (904)-834-2337
Read labels carefully
Not all powders and shakes are created equal, which is why reading labels is essential. You want to make sure yours comes from a regulated lab, is free of harmful additives, and contains a high-quality amino acid profile. Look for powders with:
- No added sugars
- Low carbohydrate content
- More protein than carbs
- No sugar alcohols
- Clean, simple ingredient lists
Many people unknowingly consume shakes filled with fillers, artificial sweeteners, and low-quality ingredients, which can lead to weight gain or digestive discomfort. If you feel like you’ve gained weight after starting protein shakes, you may simply be using the wrong type.
Learn More
For more on purchasing supplements read our blog:
To learn more about our services or products please call our office at 904-834-2337 or visit our website at www.sciencewellness.net
Yours in health,
The Staff at Science Based Wellness
