Protein is usually seen as more is better, especially among atheletes and people trying to increase their muscle mass. However our bodies can only use so much protein and do not store much for back-up. Our muscles and cells need protein to grow and replenish, and our livers store some protein. Extra protein is filtered out of the blood stream by our kidneys and passed in the urine. Extreme excessive protein intake can be damaging to the kidneys. Conumption of added protein through supplements and powders creates what can be referred to as "expensive urine". This is true because protein supplements are often pricey and for most people they are almost entirely passed through the body without being used to increase muscle mass. For serious athletes a small amount of protein beyond what is consumed in food can be used to increase muscle mass, but this requires a person to take part in regular cardiovascular and weight bearing exercise.
For the average person, male and female, protein recommendations are 0.8 grams per kilogram of body weight.
To figure out what your protein requiement is: convert your weight in pounds to kilograms by dividing it by 2.2. Then multiply that number by 0.8. The number you come up with is the number of grams of protein you should be consuming per day from animal and plant sources.
For example: if you weigh 150lbs, divide this by 2.2 to get 68.2 kilograms. Then multiply this by 0.8 to get about 55 grams of protein per day.
Most Americans consume way more protein per day than their bodies can use. See the list below for protein content of common foods.
Approximate Protein Content of Common Foods:
8oz beef (ground round, chuck, rib, rump, or sirloin) 56 grams protein
8oz skim milk 8 grams protein
5 oz lean pork 35 grams protein
3 strips of bacon 15 grams protein
3 oz cheese (American, bleu, brie, cheddar, Swiss) 15 grams protein
5 oz Fish filet 35 grams protein
1 Hot dog 14 grams protein
4 oz processed sandwich meats 28 grams protein
5 oz baked chicken breast 35 grams protein
5 oz shellfish (clams, crab, lobster, scallops, shrimp) 35 grams protein
4oz canned tuna 28 grams protein
Yogurt Cup 8 grams protein
Veggie Burger 14 grams protein
1 tablespoon peanut butter 7 grams protein
1/2 cup refried beans 7 grams protein
1/2 cup tofu 7 grams protein
Here you can see that a 150lb person can easily meet their protein requirement by having peanut butter toast for breakfast and a chicken sandwich with cheese for lunch! Don't worry, going over your protein requirement a little bit in the normal course of eating isn't going to hurt you. Excessive supplement use however, may be damaging to the kidneys.
Don't forget to use the guidelines set by the USDA for recommended servings of each food group. The new My Plate guidelines are very helpful and easy to use. Find more information here: http://nutritionall-rd.blogspot.com/2011/08/new-my-plate-icon-and-guidelines.html
Always discuss with your doctor before starting an exercise program or beginning or ending any supplement use! Consult your doctor of personal Registered Dietitian to discuss protein needs for your specific condition.
Cheers,
Brittney
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