PROTEIN
HOW MUCH AND OF WHICH TYPE?
THERE ARE MINIMUMS AND THERE ARE SMART LIMITS!
REQUIREMENTS: (For average weights)
Male 56 grams
Female 46 grams
Limits, actual appropriate amount: 1/2 gram of protein per pound of lean body mass (except for true athletes and pregnant women).
Lean body mass: Weight times 100% - body fat %. Average body fat% in U.S. is about 25% (Women 25-31%, Men 18-24%; fit is, respectively, 21-24% & 14-17% - see Chart, including what is % for fit people)
THE RIGHT AMOUNTS
An expert quote: "Get a minimum of 10% of your calories from protein, but no more than 35%." Since protein needs are rather fixed, as they are only needed for repairs and replacements in tissues, muscles, and such, anything over your own calculated requirement will be harder to digest and take effort to produce energy.
There are proteins in vegetables, but many vegetarians find it hard to get enough protein or of the right mix of amino acids.
However, there are suggested maximums, as excess protein can result in insulin spikes. More than 20-30 grams of protein at one meal would exceed what was needed, so insulin would rise and the excess would be turned into glucose, which is likely to be turned into fat storage!!!
A serving size of 3 oz. of meat (about the size of deck of cards) has about 26 grams in it. So eating oversize steaks is likely to make you into a bigger person!
THE BEST SOURCES
Why we can use good protein powders, animal sources provide a variety of nutrients along with the protein plus they provide all the required amino acids.
Animal meats contain saturated fats, so we should be aware of how much of that we are eating, though some people are proposing no limits as the studies cannot show that saturated fats have bad effects - methinks the conclusion is not necessarily valid. Even though saturated fat has been cleared of having ill effects, as with anything the right balance and limits are necessary. The limit reasonably should be 7% of calories. See The Saturated Fat Question (covers all fats).
I bring that up only because the idea is that you should generally use lean cuts of meat and minimize high fat sources of protein.
Wild fish is the best overall source, though that is quickly being contaminated with more mercury. See Mercury In Your Fish (Dr. Mercola). Wild salmon is a "good enough" source for me. Wild is good, farm raised is not good.
Chicken, best free range.
I eat herb roasted turkey slices (Costco, frozen)
Some red meat occasionally.
And never sausage, except for the low fat kind with no nitrates.
Nuts provide protein. 16 almonds provide 7 g protein, 6 g carbs, 18 g (healthy) fat.
The biggest problem with chicken and meats is that the animals are fed unhealthy things such as antibiotics. So I've decided to eat organic (wild, free range, or "grass fed"), as much as possible.
GENERAL SERVING SIZE PROTEIN AND CALORIES
Serving sizes are typically pegged at 3 oz., but note that you will often be served more than that. 3 oz of meat is the size of a deck of cards and contains 85 grams, which is also (excluding the fat) about 160 calories.
High amounts of protein (over 20 grams) will end up being converted into glucose in your blood and will increase insulin excretion. We can only digest about 20 grams of protein at a time, and the rest is literally turned into sugar. Anything over 20 grams will have the same effect as carbohydrates. (Varies by size of the person, of course.)
Fats also blunt our insulin sensitivity and can lead to needing more insulin!
EFFECTS AND BENEFITS
Biggest benefit is repair and replacement - which is absolutely needed. Low protein diets and many low calorie diets actually reduce our lean body mass (muscles), which is very harmful to the body. Make sure you have enough protein!
Proteins are low glycemic and stabilize blood sugar and insulin in the short term and take a while to digest so they have prolonged energy effects.
