Protein — Finding Your Optimal Level

"The USDA's recommendations don't cut it. What we really need is a standard that tells us how much protein we should eat based on our own individual goals and aspirations." — Dr. Mike Roussell PROTEIN AND WEIGHT LOSS Researchers at the University of Illinois designed a weight-loss program in which one group ate the RDA for protein and a matched group ate twice the RDA. Both groups exercised. The RDA group lost 12 pounds of fat in 16 weeks — but also lost two pounds of muscle. The higher-protein group lost nearly 20 pounds of fat with no muscle loss. Protein helps you lose fat AND preserve muscle. But won't all that protein clog your arteries? In the OmniHeart study, subjects with high blood pressure and less-than-ideal cholesterol were tested at 18% protein (close to USDA) and 28% protein. No weight loss was allowed, so any health changes couldn't be attributed to dropping pounds. Result: the higher-protein group had greater decreases in blood pressure, LDL cholesterol, and triglycerides. Their estimated 10-year heart disease risk dropped. If you go by science, about 30% of your calories should come from protein. Have some at each meal and snack and you'll hit the target with ease. PROTEIN AND BLOOD SUGAR When you eat, carbohydrates break down into sugar and enter your bloodstream — whether from broccoli or biscuits. Your body wants blood sugar in a narrow range (roughly 70–99 mg/dL). When you eat a big high-carb meal, your blood sugar surges, your pancreas overreacts, and too much insulin floods your system. You crash. You feel tired and hungry. You crave more carbs. Protein cools all of this down. Amino acids trigger a much smaller insulin response than carbs, so blood sugar stays steady. Protein also triggers glucagon — insulin's yang — which releases stored fat for fuel. Protein controls insulin AND helps burn fat. A BETTER BURN Your body uses energy even at rest. Different foods cost different amounts to digest — scientists call this the Thermic Effect of Food (TEF). Protein has a much higher TEF than carbs or fat. Simply eating more protein means burning more calories just from digestion. THE BUILDING BLOCKS OF MUSCLE Your body breaks protein into amino acids and uses them as Legos to build muscle. The most important amino acid in this signal is leucine. Research suggests roughly 30 grams of protein per meal is the threshold where muscle-building signaling is optimal. Muscle is metabolically active — it burns more calories than fat even at rest. THE ALL-DAY PROTEIN APPROACH * Breakfast: eggs, egg whites, Greek yogurt, smoothies with protein powder. * Lunch / Dinner: salmon, chicken breast, lean ground turkey, lean ground beef, tuna, cod, tilapia, shrimp, tofu. * Snacks: nuts, seeds, roasted edamame, protein bars (look for 10g+ protein and under 30g carbs), protein shakes. — Lezah