Protein Power!

This is an excerpt from the Sept/Oct 2004 issue of Remedy magazine PROTEIN POWER! Protein is one of three basic classes of foods called macronutrients- the other two are fats and carbohydrates. We take in protein primarily from animal products like poultry, beef, pork, and anything that swims. We also consume it when we eat animal by-products, such as eggs, milk and cheese. Finally, there's vegetable protein, such as that found in soybeans. "Why do I need it?" Protein is essential because it is made of amino acids, the building blocks of our muscles, organs, hair, toenails, neurotransmitters, enzymes and just about anything else you need to keep going. "How much do I need?" That depends on whom you ask. The currently advocated number- which many nutritionists, myself included, think is too low- is about .4 grams per pound of body weight (i.e., 60 grams for a 150-pound woman). Athletes need more, as do muscular people, those under stress and those who are pregnant. If you happen to know your percentage of body fat, you can calculate your lean body weight (total weight minus body-fat pounds) and then multiply a number between .5 (if you are completely sedentary) to .9 (if you're a competitive athlete). The resulting figure tells you how many grams of protein you need per day. Or you can eat a 3- to 4- ounce serving of a protein food (about the size of a deck of cards) three to four times a day. "Should I use a protein powder?" Protein powders are an easy way to get high-quality protein into your diet. They're a great way to add variety to the menu of protein choices and are especially convenient when you don't feel like sitting down to a meal. For people who aren't hungry in the morning, but know they should eat something to keep them going, protein shakes are a great way to go. They're also great as a snack after working out, and make a terrific mini-meal anytime. "What's the best kind to use?" It's a toss-up between whey- and soy- based powders. The current process of rating protein is called the Protein Digestibility-Corrected Amino Acid Score, or PDCAA. Whey and soy have a nearly perfect PDCAA score of 1.0. Whey boosts the immune system, while soy is known to contain phytoestrogens. Many nutritionists recommend a mix of the two. Tony G

Hi Tony, I was lurking and saw your post. Thank you for this information ... it is very interesting and will be very helpful to me in my journey. Best wishes to you. Georgeann

Hi Tony, Thanks for the advice. I am new at this protein stuff and this has helped me greatly. Thanks Tammy