The Compound Interest of Protein.

Protein intake is a significantly overlooked asset for many people starting a weight-loss or health optimization endeavor. They may peak into the debate of low-fat diets vs. low carbohydrate diets, but protein is the third macronutrient that gets left behind. Let’s take a look at how optimal protein intake can support your goals of weight loss, athletic performance, and overall health across the lifespan.

Weight-loss

We should think of protein as a building block for muscle tissue and lean mass whereas carbohydrates and fats are competing fuels for the body to use. In this sense, protein does not compete with body fat to be utilized for fuel. We can leverage the high thermic effect and high satiety signals of protein to control our energy intake, feel optimal fullness after a meal, and control snack cravings.

Greater protein intake will support:

-       Improved lean muscle mass and body composition.

-       Reduced energy intake (fat and carbohydrate) as satiety increases.

-       Increased body fat utilization for fuel (lipolysis).

-       Increased sense of control over craving signals.

Athletic Performance

Training and athletic pursuits break the body down physically. We need to consume enough protein (aka building blocks) to support the growth and positive rebound of that breakdown process. If not, we can fall into negative protein turnover where the breakdown of protein exceeds protein synthesis, resulting in a decrease of muscle mass and athletic performance.

Lifespan

Adults tend to consume less protein and experience resistance to muscle protein synthesis as they age. (1-2) Research from the European Union Geriatric Medicine Society summarizes protein and aging well; inadequate intake of protein, reduced ability to use available protein, and greater need for protein all significantly contribute to the loss of functionality (loss of muscle, bone, and immune function) in older adults.(3) Are we losing muscle and functionality because we’re aging or due to lack of protein and resistance training?

Conclusion

Try to aim for 1 gram of protein per pound of ideal bodyweight for the average person trying to lose weight, support training, and achieve optimal health. You can utilize the standard BMI chart to find that bodyweight value. Consume your protein from animal sources such as beef, fish, poultry, venison, eggs, etc. Animal protein is more bioavailable and provide a significant array of vitamins and minerals in comparison to plant proteins.

References:

1. Krok-Schoen, J. L., Price, A. A., Luo, M., Kelly, O. J., & Taylor, C. A. (2019). Low dietary protein intakes and associated dietary patterns and functional limitations in an aging population: a NHANES analysis. The Journal of nutrition, health and aging, 23(4), 338-347.

2. Wall, B. T., Gorissen, S. H., Pennings, B., Koopman, R., Groen, B. B., Verdijk, L. B., & van Loon, L. J. (2015). Aging Is Accompanied by a Blunted Muscle Protein Synthetic Response to Protein Ingestion. PloS one, 10(11), e0140903. https://doi.org/10.1371/journal.pone.0140903

3. Paddon-Jones, D., & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia: Protein, amino acid metabolism and therapy. Current Opinion in Clinical Nutrition & Metabolic Care, 12(1), 86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b