How much protein do we need?

How much protein do we need? Healthy protein is an essential component of our daily diets. Here's how to figure out how much protein you need and where to get it.

By Dr. Joey Shulman

 

 

How much protein is enough?  

In the athletic world, there is no greater debate than how much protein you require on a daily basis. There are a number of varying recommendations and calculations when it comes to how much protein you should be consuming. On closer inspection, the daily intake of protein depends on age and activity level. For example, weight trainers and teenagers require more protein than a sedentary individual.

 

There are a few calculations that can be used in terms of protein recommendations. You can go by total percentage of calories per day. In other words, it is safe and within normal limits to consume 20 to 30% of your total daily calories from optimal protein sources such as lean meats, eggs and dairy products (including whey). In other words, if you are a female consuming 1,800 calories per day and 20% of the calories are derived from protein, the calculation would be:

 

1800 x 0.20 = 360 calories from protein

Since 1 gram of protein = 4 calories, divide protein calories by 4

= 90 grams of protein daily

 

Another method of calculation

An alternative calculation is to go by your current body weight. The recommended daily allowance (RDA) for protein is to consume 0.8 grams of protein for every kilogram of body weight. On average, based on the RDA, the average male who weighs 154 pounds should consume approximately 56 grams of protein per day, while the average female who weighs 110 pounds should consume approximately 40 grams of protein per day.

 

The RDA increases by 30 grams per day during pregnancy and 20 grams per day during lactation. During growth, different amounts are needed. For example, 2.2 grams of protein are needed per kilogram of body weight each day in the first six months of life, and 2.0 grams per kilogram for the next six months.

 

Many nutritional experts (like Pawel :-) ) feel the RDA for protein is far too low and is only suitable for sedentary adults. For those who are active, insulin sensitive, overweight or seeking weight loss, muscle gain or are in their teenage years, the amount of protein should be higher. If this is the case, you will likely need to increase your protein intake from the RDA's recommendation of 0.8 g/kg to 1.2-1.8 g/kg. The calculation would be:

 

1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm

 

If you are pregnant, recovering from an illness, stuck in a metabolic rut, under stress or work out intensely, I recommend using a number between 1 and 1.8. The calculation would be:

 

Example: 150 lb female who is a regular exerciser and lifts weights

 

150 lbs/2.2 = 68kg

68kg x 1.5 = 102 gm protein/day

 

 

What type of protein should we eat?

 

Proteins are not as "grabbable" as carbohydrates and needs a bit more thought and planning. As a general rule, it is important to have a protein source at most meals. The following list below highlights the foods that contain significant amounts of protein (beef, chicken, fish, turkey, eggs, soy and dairy), and other foods that contain less such as nuts and seeds.

 

Beef

• Hamburger patty, 4 oz – 28 grams protein

• Steak, 6 oz – 42 grams

• Most cuts of beef – 7 grams of protein per ounce

 

Chicken

• Chicken breast, 3.5 oz - 30 grams protein

• Chicken thigh – 10 grams (for average size)

• Drumstick – 11 grams

• Wing – 6 grams

• Chicken meat, cooked, 4 oz – 35 grams

 

Fish

• Most fish fillets or steaks, 3-1/2 ounces – 22 grams of protein  

• Tuna, 6-oz can – 40 grams of protein

 

Pork

• Pork chop, average – 22 grams protein

• Pork loin or tenderloin, 4 oz – 29 grams

• Ham, 3 oz serving – 19 grams

• Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams

• Bacon, 1 slice – 3 grams

• Canadian-style bacon (back bacon), slice – 5 to 6 grams

 

Eggs and dairy

• Egg, large – 6 grams protein

• Milk, 1 cup – 8 grams

• Cottage cheese, 1/2 cup – 15 grams

• Yogurt, 1 cup – usually 8 to 12 grams, check label

• Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz

• Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz

• Hard cheeses (Parmesan) – 10 grams per oz

 

Beans (including soy)

• Tofu, 1/2 cup – 20 grams protein

• Tofu, 1 oz – 2.3 grams

• Soy milk, 1 cup – 6 to 10 grams

• Most beans (black, pinto, lentils, etc.) – about 7 to 10 grams protein per half cup

• Soy beans, 1/2 cup cooked – 14 grams protein

• Split peas, 1/2 cup cooked – 8 grams

 

Nuts and Seeds

• Peanut butter, 2 tablespoons – 8 grams protein

• Almonds, 1/4 cup – 8 grams

• Peanuts, 1/4 cup – 9 grams

• Cashews, 1/4 cup – 5 grams

• Pecans, 1/4 cup – 2.5 grams

• Sunflower seeds, 1/4 cup – 6 grams

• Pumpkinseeds, 1/4 cup – 19 grams

• Flaxseeds, 1/4 cup – 8 grams

 

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Dr. Joey Shulman is author of the best selling book The Natural Makeover Diet (Wiley, 2005). For more information, visit www.drjoey.com.

Increasing Efficiency of your Cardio

Some people want to know how to increasing efficiency of their cardio, and ask me if splitting the cardio into two daily, shorter sessions (say 15 minutes long) will improve their cardio's fat loss potential.

 

Personally I do not believe that is the best option for fat loss.

 

Beta oxidation (of stored fat) doesn't kick in until about 10-15 minutes into our cardio session.  This is because until then (about 15 minute mark) our body relies on ATP-CP/glycolysis, neither of which can break down the fat alone.

 

Fat (in our fat stores) MUST go through beta-oxidation before it can be broken in the KREBS cycle/ETC for energy.

EVERY article out of the Journal For Applied Physiology I've seen agrees, that the longer your bout of cardio is, the more fat you burn. Longer bouts of cardio, at around 50-60% VO2max have been clinically repeated time and time again to be THE best range to burn fat, and as the time increased the % of calories from fat increased as well (In the studies they measure that by strapping people to machines measuring their respiratory output. You can measure how much fat you burn vs. how much carbs you burn by measuring the amounts of O2 and CO2 in your exhaled breath).

Loudly touted HIIT (high intensity interval training) for example may cause a greater calorie deficit, however going from high to low intensity intervals will be taxing the ATP-CP/glycolysis/KREBS cycle... NOT beta oxidation.  Until we get the FFAs moving (thru beta oxidation), our body will not use fat for energy, PERIOD.  The greater calorie deficit will first and foremost come out of the "sugar stores" all over our body (glycogen in our liver, muscles, etc...) but NOT fat.

 

To Increase Efficiency of our Cardio we have to start with what everybody refers to as a "clean diet".  But the term "clean diet" is so broad and often defined differently depending on who you're talking to. 

 

For our purposes we'll be discussing a "clean diet" as it applies to FAT LOSS goals.  You may or may not be a fan of some popular diets out there, but the most efficient diets for fat loss are:

• KETO
• Atkins
• SCD (Slow Carb Diet)

I'm not going to go into details on what they entail, you can look that up, however they all share one thing in common:  turning off that insulin tap that has been running so freely for years, making you fat and putting you at risk of diabetes.

 

That's right.  You should pick one, and stick to it.  By limiting, or almost eliminating, dietary sugars/carbs, your body will be slowly "convinced" to turn off (turn down) the insulin production and start squirting out glucagon.

 

Glucagon is insulin's less famous brother responsible for triggering lipolysis (breakdown of stored fat into Free Fatty Acids - FFAs - and releasing them into the bloodstream).

 

Let's list some basic, logic, "HAVE TO's" for FAT loss.  In order to start losing FAT you have to:

• reduce caloric intake (eat less calories throughout the day)
• increase caloric expenditure (move more)
• ensure your metabolism is more like a hyperactive kid as opposed to half asleep couch potato, by:
• eating small but frequent meals throughout the day (5-7)
• drinking water regularly throughout the day (avg. 1L per 25kg of body mass)
• some supplements can help here but they are just that: supplements! 

OK... but what about "Increasing Efficiency of my Cardio"? ... well:

 

HIIT for 15 minutes will do 2 things:

• deplete any remaining glycogen
• kick off lipolysis via beta oxidation

You are now primed for FAT LOSS!

 

Now that your body is primarily using fat for energy (FFAs) it is time to burn that energy off.  If you don't it will be stored right back where it came from!

 

Medium effort cardio (at around 50-60% VO2max) for minimum 30 minutes right about now is PERFECT for burning off all that fat being released into your bloodstream.

 

There are several different supplements (ie: caffeine) which can make the fat oxidation, and FFA utilization much more efficient then our bodies can muster on their own, however those will not be discussed in this post.

Feed a Cold, Starve a Fever ...

"Feed a Cold, Starve a Fever" may be right after all...

Temporarily avoiding food improves immune response. A fever is part of how the body fights
infection. It is thought that loss of appetite is in this way part of the body's natural infection-fighting process. So the best advice is indeed to avoid eating temporarily when one has a fever and a loss of appetite. A cold in contrast typically has no fever, and appetite is not diminished. However to prevent dehydration keep drinking lots of water.

http://www.newscientist.com/article/dn1777-feed-a-cold-starve-a-fever-may-be-right.html

Milk Thistle

Milk Thistle

(http://en.wikipedia.org/wiki/Milk_thistle)

 

Disclaimer: This information is in no way intended to be a substitute for modern medical care. Do not self-treat any medical complaint without the guidance of a licensed health care provider.

 

According to legend, as Mary was nursing the infant Jesus, some of her milk fell onto thistle leaves, and the plant assumed a white mottling on its foliage to honor her, a belief that clearly manifests how prized milk thistle was as a medicinal plant. An exceptionally safe herb, milk thistle, Carduus Marianus (not to be confused with Holy Thistle, Centaurea benedicta), stimulates good breast-milk production and promotes healthy liver gallbladder function.

 

Today, it is primarily the seeds that are used medicinally. They have such a powerfully protective and regenerative effect on liver cells that their main constituent, silymarin, is used to treat poisoning by the very deadly Amanita phalloides mushroom. Even extreme cases of hepatitis and liver degeneration have shown improvement when treated with milk-thistle seeds. A tea made with the seeds has also been used for skin, vein and gallbladder ailments.

 

Plant Facts

Milk thistle belongs to the Compositae, or sunflower, family. Growing as high as 5 feet, milk thistle has large thorny leaves with striking light-green and white markings and bright pink flowers. A relative of the artichoke, the herb may be eaten. The unscented seeds taste slightly bitter and should be ground.

 

Origin

Milk thistle, native to southern Europe, North Africa and Asia Minor, can grow to 5 feet in height. The herb, with its pretty, red-violet flowers, spread to gardens and farms in other parts of Europe and is now found naturalized across North America's temperate areas. It is often found in fallow and disturbed soil areas. It prefers warm, dry soil and full sunlight.

 

Parts Used

Milk thistle seeds, the only plant part used for medicinal purposes, are harvested near the end of the growing season. The hairs should be removed from the seeds before use.

 

Components

The flavonolignan compound silymarin, which contains silybin, silydianin and silychristin, is found in milk thistle seeds. It is effective against liver cell toxins and can restore damaged liver cells. The seeds also contain flavonoids, fatty oils, essential oil and mucilage, which support the actions of the silymarin.

 

Indications

Milk thistle is used to treat inflammatory liver ailments, especially chronic illnesses, such as hepatitis and cirrhosis. Gallbladder ailments and related digestive symptoms, varicose and spider veins problems in the legs and jaundice are helped by milk thistle treatment, as well. A silymarin injection is an antidote to poisoning from the "death cap" mushroom, amanita.

 

Therapeutic Effect

The active ingredient in milk thistle seeds is silymarin, a combination of three different flavonoids that supports the walls of liver cells, preventing poisons from penetrating them. It also stimulates the regeneration of these cells. Bitter principles and amino acids help support the entire digestive system.

 

Silymarin as a liver tonic

People with acute liver problems should follow a six-week treatment with tea made from milk thistle seeds (below, in healing tea mixtures) several times a year. This tea treatment program is often recommended for people with liver damage caused by excess alcohol intake and cirrhosis.

 

How silymarin works

Silymarin helps prevent liver poisoning in two ways. It changes the liver cell walls in such a way that it is very difficult for poisons, such as cabon tetrachloride, to penetrate the walls. Silymarin also stimulates cell division so that new liver cells will grow continually.

 

Methods of Administration

• Tea - For poor digestion, drink this tea 30 min. before meals. To support blood vessel integrity for the treatment of spider or varicose veins, drink 2-3 cups of tea throughout the day.
  Pour 1 cup of boiling water over 2 tsps. of crushed seeds. Steep 10-15 min. and strain. There is no time limit on treatment with this tea; its use may be ongoing. 
  Peppermint increases the effectiveness of milk thistle tea and improves its taste. When you make the tea, add 1 tbsp. of peppermint leaves to the mixture.
  
• Tincture - For gallstones or other gallbladder concerns, take 20-30 drops up to 3 times daily until the condition improves. To prepare the tincture, mix ¼ cup of crushed seeds with 1¼ cups of rum in a clean glass jar. Cover tightly and shake well. Let stand for 4-6 weeks, shaking every few days. Strain out the seeds and bottle the liquid.
  
• Nutritional Supplement - To support good liver function, eat 1 tbsp. of ground seeds daily. In a coffee grinder or spice mill, grind seeds to add to hot cereals, muffins, rice dishes and other whole-grain meals.
  
• Medicinal Uses
  
• Tincture for intensive treatment
  Silymarin is only partly water soluble, so for an intensive treatment to protect and regenerate liver cells, you should also use a tincture made from milk thistle seeds to increase the effect of the tea. Put 10 drops of the tincture into 1 cup of milk thistle tea. This tincture can also be purchased in health food stores. Caution: Because of its alcohol content, never use the tincture if you are suffering from acute liver inflammation or alcoholism.
  
• Leaf tea for aiding digestion
  You can also make therapeutic teas from the leaves of the milk thistle. They do not contain silymarin, but they have an overall positive effect on the liver and gallbladder, and a tea made with them is valuable for improving digestion and for easing mild digestive complaints. Pour 1 cup of boiling water over 1½ tsp. of finely chopped leaves. Steep for 5-10 min. and then strain. Drink 2-3 glasses per day.
  
• Compresses for varicose veins
  The external application of the tea in a compress can help varicose veins and open leg sores. Make the tea; cool. Soak a cloth in the cooled tea and apply as a damp compress 1-2 times per day.

Healing Tea Mixtures

 

• To promote liver health
  
  1 oz. milk thistle seeds
  ½ oz. peppermint leaves
  ½ oz. fennel seeds
  
  Prepare this tea with the above herbs. It is a therapeutic mixture that can be used over a long period of time to protect liver cells without side effects. Drink 3 cups of the tea per day.
  
• For stomach complaints
  
  1½ oz. milk thistle seeds
  1 oz. dandelion plant and root
  ¾ oz. chicory root
  ¾ oz. fennel seeds
  
  This mixture eases gastrointestinal problems, such as excess gas and upper abdominal discomfort that may be the result of liver problems.
  
• For venous pain and varicose veins
  
  1½ oz. milk thistle seeds
  1 oz. calendula flowers
  1 oz. witch-hazel leaves
  
  This mixture will constrict open leg wounds. It strengthens the walls of the veins and seals the tissues around the wound. You can drink the tea, or use it to make a compress.

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Sources:

     All information provided in this article is the result of research using (but not limited to) the following books and guides: Herbs for Health and Healing, Rodale; Cunningham's Encyclopedia of Magical Herbs, Scott Cunningham; Magical Herbalism, Scott Cunningham; The Complete Guide to Natural Healing, International Masters Publishers; Earthway, Mary Summer Rain; Teach Yourself Herbs, Susie White; Natural Beauty from the Garden, Janice Cox; Nature's Prescriptions, Editors of FC&A Medical Publishing, and The People's Pharmacy Guide to Home and Herbal Remedies, Joe Graedon and Theresa Graedon, Ph.D

Keep Hydrated

Drinking water consistently throughout the day is a sure fire way to beat hunger. Water fills your stomach up and tricks your mind into thinking that you are full. Water also keeps your internal organs functioning properly and flushes out unneeded toxins. Although cravings happen to everyone, by eating properly and on time as well as staying hydrated, you can train your body to have them on less frequently. There are always going to be those times in the year where junk food is around your home or office - no one is a perfect eater all the time. Be mindful that food with sugar or trans fats can do a lot of long-term harm
to your health.

unnecessary weight gain due to no breakfast

It is VERY important to eat within an hour after you wake up in the morning or your body will go into starvation mode, holding on to fat until you nourish it again. This can lead to unnecessary weight gain.

Fat Loss Fact (morning cardio)

Performing aerobics on an empty stomach, first thing in the morning will maximize utilization of body fat, rather than using dietary fat.