Let’s talk about the most valuable macro, the King or Queen of them all and the most under eaten and misunderstood macro – PROTEIN!!!
Protein is important to healthy nutrition because it helps to build and repair every tissue in the body. It is involved in every process of the body and has the highest TEF at 30%! Thermic Effect of Food = the increase in metabolic rate after ingestion of a meal. It also helps to make enzymes, hormones, and other body chemicals.
As we age, our protein synthesis process, the rate at which we use amino acids to build muscle, declines. As our muscle mass declines, we become more insulin resistant and prone to developing Type 2 Diabetes! Increasing our daily protein intake is crucial in gaining and maintaining lean muscle mass as well as strong and stable longevity. High protein nutritional intake also produces satiety and suppresses appetite due to improved lean muscle mass gain.
Below are age related protein recommendations:
<20 years old: 0.7-1g/lb lean bodyweight
21-40 years old: 0.9-1.2g/lb lean bodyweight
41-65 years old: 1.1 – 1.3g/lb Lean bodyweight
>65 years old: 1.3-1.5g/lb lean bodyweight
(1 gram of Protein = 4 calories)
It is important to note that not all protein is created equal, for everyone, depending on our ApoE genetics. ApoE is a gene that interacts with our nutritional habits. It is produced primarily in the brain and the liver and acts like a taxi for fats and cholesterol in our body, delivering vital nutrients that are essential in creating new cells.
OK, now that the science lesson is over, if you are confused or have questions about how and where to find appropriate daily protein intake, make an appointment to meet with one of our Nutrition Coaches. Christy and Dawn have the knowledge to assist you in building that lean tissue and increasing your magical fat burning process…….