en digesting, absorbing, and distributing nutrients from protein.
- It helps control appetite. Proteins enhance the feeling of satiety or fullness. This can help reduce hunger cravings and, in turn, control total calorie intake.
- It preserves muscle mass. During weight loss, eating foods high in protein can help keep your muscles healthy. This is important because having more muscle helps you burn more calories, which can help you maintain a higher metabolic rate.
- It uses more energy. Proteins require more energy to break down than other nutrients, so your body burns more calories when digesting proteins.
- It regulates blood sugar. Proteins have less impact on blood sugar levels compared to other food groups like refined carbohydrates. On top of that, when carbohydrates are eaten with protein, the protein prevents drastic spikes in blood sugar, helping to maintain energy levels and prevent cravings.
In summary, protein breaks down more slowly than carbohydrates so it requires more energy (and burns more calories!). It also controls blood sugar levels and helps with satiation, curbing cravings and reducing overall calorie intake.
What Are Different Types of Protein?
Protein comes in various forms:
- Animal-based proteins: meat, dairy, and eggs are complete proteins containing all essential amino acids.
- Plant-based proteins: legumes, grains, nuts, and seeds offer a rich array of nutrients and can be combined to create complete protein profiles.
- Protein supplements: whey, casein, and plant-based powders provide convenience and a quick way to increase protein intake.
“The notion of one type of protein being universally superior to others is somewhat misleading,” explains MyFitnessPal dietitian Emily Sullivan. “The ‘best’ protein for an individual can depend on their dietary preferences, health goals, and any allergies or intolerances they might have.
For example, animal-based proteins are often praised for their complete amino acid profiles and bioavailability. However, they may also come with high levels of saturated fats.
Plant-based proteins, while lower in certain essential amino acids, are rich in fiber and other nutrients. They can contribute to a well-rounded diet and are an excellent choice for vegetarians, vegans, or those looking to reduce their meat intake.
And protein supplements can be beneficial for those needing to increase their protein intake conveniently, but they should not replace whole food sources of protein in one’s diet.”
Ultimately, a diverse diet that incorporates a variety of protein sources is generally the best approach for optimal health and nutrition.
How Much Protein Should You Eat?
The recommended daily protein intake varies based on factors such as age, activity level, and goals.
For the average person, it’s suggested to eat 0.64-0.91 grams of protein for every pound you weigh. To calculate your own, just multiply your weight by 0.64 for the lower end of the range and 0.91 for the upper end of the range.
For example, someone who weighs 150 pounds should aim for approximately 95-136 grams of protein each day.
If you’re an athlete or engage in intense exercise, though, you likely need amounts towards the higher end of this range.
What’s the Best Time of Day to Prioritize Protein?
It’s important to spread out your protein intake evenly throughout the day to make the most of muscle protein synthesis. Here are some tips to help:
- Include a source of protein in every meal and snack.
- Opt for protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu.
- Divide your total daily protein requirement into multiple smaller meals.
- Use protein supplements or shakes if needed to meet your protein goals.
- Plan your meals and snacks to ensure balanced protein intake.
Implementing these practices can help you maximize muscle protein synthesis and support your weight loss goals.
What Does a Dietitian Eat to Get Enough Protein?
Here’s what MyFitnessPal ‘s Lead Dietitian Stephanie Nelson eats in a day to get enough protein:
- Breakfast: Whole-grain, high-protein pa