Protein-the best Macronutrient? How much do I eat?

Macronutrients are just another term for protein, fats and carbohydrates. Micronutrients are vitamins and minerals. Instead of counting calories, counting macros help you keep track of the amount of protein you eat. The muscles use protein and need it replenished throughout the day. Excess goes to fat storage. You need protein (and carbs) right after exercise in order to build muscles.

A low fat diet was a fad that did not take in account the importance of fats in the diet. The body needs fat to function, too. On the other side of the pendulum, Keto, is the new Atkins. Fats and proteins and no carbs. People can lose a lot weight fast, but scarcely maintain the weight loss.

Let’s look at protein:

1. The quality of each protein varies in nutritional value. The easiest digestible and absorbed amino acids are from egg, milk and soy. This is why muscle milk and smoothies are consumed after workouts.

2. Protein: has a bad side, too! Beef is high protein, example 6 oz broiled porterhouse steak contains 38 grams of protein, 44 g of fat-16 g saturated fat. Salmon 34 g of protein, 18 g fat, 4 saturated fat. Saturated fats are bad because they raise LDL cholesterol.

3. Which proteins are the best? Whey protein are easiest digested which mean amino acids are ready in the bloodstream. Caesin is slowly digested, releasing aminos acids slowly in the blood stream. After a workout aim to get your protein within 30-60 minutes after a workout. This also depends on your lifestyle, I was vegan for years. Beans and soy are excellent sources. See chart below for protein intake recommendations.
   

I am a 37 year old female, 127 lbs, based on 1800 calorie diet, I need 46 grams. Wait, I exercise at least 2 hours a day, so I eat 80 grams since I eat so much. (I don't count macros since I am not trying to lose weight, I aim for a little bit each meal..I am always eating).

Most studies suggest 1.6 to 1.7 g/Kg protein (Rosenbloom & Coleman). The chart above makes it a little bit easier than doing the calculation.

A register dietitian can give you the exact amount for your weight. As a Nutrition Fitness Specialist, I can give you recommendations by giving you resources to assist you.

Written by: Rose Saltzman, CPT, BS, Nutrition Fitness Specialist and Triathlon Coach, Running Coach

F.A. Davis,(Sport Nutrition for Health Professions, p. 26) and ACE Fitness Nutrition Manual