Steve, thanks for that question. I'm not an expert, so what I say is my thought based on my reporting and experience. What I've heard experts say — and what has been my experience, also — is that supplements are good occasional backfill, when you just can't get the protein you need on the spot. But supplements shouldn't be a staple of your diet, because protein from whole foods should provide that. I have a couple bags of really high-quality protein in the cupboard but rarely use them because between yogurt, chicken breasts, salmon filets, lentils, beans, chick peas, green peas, etc., there's no reason not to get all the protein you need from whole foods.
Thanks for the honest, thoughtful, response. I agree that the protein from whole foods is the best source. However, I do have trouble eating enough of these foods on a consistent basis. Some of the peas don’t react well with my digestive system. Having said that, I’m curious what you consider to be a high quality protein supplement. How do you evaluate them? I can’t use chick pea based supplements.
Steve, I am completely not the expert on protein supplements but I can tell you the two that I have in my cupboard, one supplement recommended by a nutritionist to my trust. That one is Prime Protein, by a company called Equip, and it's a "grass fed beef isolate powder." So it's not vegetarian, but it does the job, I can tell you that. The other one I found at Trader Joe's and is plant based, by a company called Orgain. It also does the job, but to reiterate, I don't use them that often. I used to find I had the same issue you did, keeping enough whole food around, but I also discovered that the more I thought about it when I went grocery shopping the more I made sure I had enough yogurt, lean meats, and then began branching out into quinoa, lentils and beans, which can mess with your digestive system, but the trick is to reintroduce them to your gut, small portions at a time. That seems to work.
Hi Richard. I say try it....As long as you are healthy and eat a balanced diet that included carbs and fats and vegetables. Peas and beans for the win.
Built to move, Kelly writes “with age our bodies become less sensitive to the hormones that stimulate muscle synthesis. That means we’ve got to throw more raw materials into the machine if we want to crank out the same product. Thus anyone over 50 should consume 1 gram of protein per pound of body weight.”
Richard, (oh, and before I forget, if you haven't already, please "like" this post-it really helps more people see it. thank you!) that certainly sounds like an achievable target. I'd be interested to hear back from you on whether 1g/lb is a daily target that works for you. I'll just add this, to take or leave: on days when I'm stuck sitting and writing most of the day, I don't feel the physical need to take in as many calories, and often I don't. On days when I'm working out and walking 2+ miles, etc., my body fairly well calls out to me: "more protein!" and I try to listen to my body as much as possible. I've found it to be very wise after all these years.
Bone broth rocks, although its not considered a complete protein source. But still, 1 cup (or 240 ml) provides approximately 10 grams of protein, as you said, and its protein content is relatively low calorie (about 45 calories per cup). So if looking to increase your protein intake without adding excessive calories, it's a good choice. Note that protein in bone broth is predominantly collagen, which breaks down into gelatin during the cooking process. collagen and gelatin contain important amino acids, including: glycine, proline and glutamine. Does that answer your question fully?
It’s a great example of all the discoverable foods out there, specifically those that fit our nutrition/health goals and eating habits and tastes. I had a similar “discovery” of Fairlife milk that I mentioned in the post. I make 2 lattes per day for myself, and use about ½ to ¾ cup of milk in each, so just by switching to a higher-protein milk, at 13g protein per cup, I’m getting at least 13g protein just from my daily coffee routine. Every lil’ bit helps.
One question I have is if there is such thing as too much protein? If you take too much are there any bad effects of it? I suppose if you are always drinking protein shakes without exercise and diet you will probably gain weight I suppose but was wondering if came across anything in your research.
CK, great question and one I should have addressed in my post directly. Thank you for raising it. Short answer is yes, it's possible but not common. [Disclaimer: I'm not a doctor nor a trained nutritionist.] Based on my research , one can take in too much protein (although older people need more than younger people, because of the issues I mentioned in the post). People with compromised kidney function may need to be more cautious about high protein intake. You'd need to consume a lot of animal protein — plant protein isn't going to work against you, really, in any realistic amount — at the expense of most other calorie sources, like fats and carbs (both of which your body needs).
There is such a serious, although quite rare condition known as protein poisoning, or protein toxicity, that can occur when protein consumption exceeds roughly 35% of total calories, often as a result of not having adequate fat and carbs in one's diet. If you eat relatively well (or even relatively not so well but not atrociously), this shouldn't be an issue. Here's a link to learn more about this rare condition: https://www.netmeds.com/health-library/post/protein-poisoning-causes-symptoms-and-treatment
If you move your body every day and listen to it, nutrition needs usually take care of themselves, I find.
You can also make the calculation more accurate by using if you know your lean muscle mass rather than total weight, for this reason there may be slight differences between genders
Great point, thank you for mentioning it. Determining lean muscle mass accurately can be difficult; even electronic bathroom scales don't always render it accurately. But if you know it, it's worth applying to protein intake.
Thanks, Paul. I know I’m below where I need to be, so this was a good reminder, since we’re pretty much the same age and size. I’m curious on your thoughts on the importance of quality of the lunchtime protein - packaged stuff vs. deli stand,etc
Hi Pete. It's a great question that I have also recently asked, because my lunch meal of choice tends to be a sandwich that, for convenience, uses packaged (Trader Joe's) chicken, turkey or ham. According to the TJ's labels, these meats are about as unprocessed as it gets for packaged meats—they're not ultra-processed and do not contain preservatives, added nitrates, chemical colorings or other junk. But popular lunchmeat brands like Boar's Head and (gag) Oscar-Mayer are more loaded with chemicals, from the labels I've seen. Deli meats I'm not very informed about. For an expert MD perspective, check out https://brainhealthkitchen.substack.com/p/5-ways-to-include-meat-in-a-brain by Dr. Annie Fenn @brainhealthkitchen
Many recommendations are different for vegans because eating meat blocks absorption of many nutrients, I think including protein. So needs are different. It would be nice to integrate those themes here.
Hi Anya, thanks for your note. I don't find any data supporting the idea that eating meat blocks absorption of nutrients or protein. (My search just now, in fact, found rather the opposite — it enhances absorption.) I'm not a nutritionist but the reporting and research on that specific topic are convincing. What sources are you relying on, if you don't mind sharing?
You didn’t mention protein supplements. What about using a whey protein supplement?
Steve, thanks for that question. I'm not an expert, so what I say is my thought based on my reporting and experience. What I've heard experts say — and what has been my experience, also — is that supplements are good occasional backfill, when you just can't get the protein you need on the spot. But supplements shouldn't be a staple of your diet, because protein from whole foods should provide that. I have a couple bags of really high-quality protein in the cupboard but rarely use them because between yogurt, chicken breasts, salmon filets, lentils, beans, chick peas, green peas, etc., there's no reason not to get all the protein you need from whole foods.
I hope that is helpful.
Thanks for the honest, thoughtful, response. I agree that the protein from whole foods is the best source. However, I do have trouble eating enough of these foods on a consistent basis. Some of the peas don’t react well with my digestive system. Having said that, I’m curious what you consider to be a high quality protein supplement. How do you evaluate them? I can’t use chick pea based supplements.
Steve, I am completely not the expert on protein supplements but I can tell you the two that I have in my cupboard, one supplement recommended by a nutritionist to my trust. That one is Prime Protein, by a company called Equip, and it's a "grass fed beef isolate powder." So it's not vegetarian, but it does the job, I can tell you that. The other one I found at Trader Joe's and is plant based, by a company called Orgain. It also does the job, but to reiterate, I don't use them that often. I used to find I had the same issue you did, keeping enough whole food around, but I also discovered that the more I thought about it when I went grocery shopping the more I made sure I had enough yogurt, lean meats, and then began branching out into quinoa, lentils and beans, which can mess with your digestive system, but the trick is to reintroduce them to your gut, small portions at a time. That seems to work.
I’m 64. Love this article - question though. I’m thinking I should shoot for 1gram of protein per lb of body weight (175). Cool ?
Hi Richard. I say try it....As long as you are healthy and eat a balanced diet that included carbs and fats and vegetables. Peas and beans for the win.
Why is 1g/pound your goal? Just curious.
Hi Paul:
It was taken from Kelly Starrets book:
Built to move, Kelly writes “with age our bodies become less sensitive to the hormones that stimulate muscle synthesis. That means we’ve got to throw more raw materials into the machine if we want to crank out the same product. Thus anyone over 50 should consume 1 gram of protein per pound of body weight.”
Richard, (oh, and before I forget, if you haven't already, please "like" this post-it really helps more people see it. thank you!) that certainly sounds like an achievable target. I'd be interested to hear back from you on whether 1g/lb is a daily target that works for you. I'll just add this, to take or leave: on days when I'm stuck sitting and writing most of the day, I don't feel the physical need to take in as many calories, and often I don't. On days when I'm working out and walking 2+ miles, etc., my body fairly well calls out to me: "more protein!" and I try to listen to my body as much as possible. I've found it to be very wise after all these years.
Thx Paul !!
What do you think about bone broth? The package claims 10g protein per serving.
Bone broth rocks, although its not considered a complete protein source. But still, 1 cup (or 240 ml) provides approximately 10 grams of protein, as you said, and its protein content is relatively low calorie (about 45 calories per cup). So if looking to increase your protein intake without adding excessive calories, it's a good choice. Note that protein in bone broth is predominantly collagen, which breaks down into gelatin during the cooking process. collagen and gelatin contain important amino acids, including: glycine, proline and glutamine. Does that answer your question fully?
Yes thank you. I just recently discovered bone broth and I’m now incorporating a cup a day into my daily routine.
It’s a great example of all the discoverable foods out there, specifically those that fit our nutrition/health goals and eating habits and tastes. I had a similar “discovery” of Fairlife milk that I mentioned in the post. I make 2 lattes per day for myself, and use about ½ to ¾ cup of milk in each, so just by switching to a higher-protein milk, at 13g protein per cup, I’m getting at least 13g protein just from my daily coffee routine. Every lil’ bit helps.
One question I have is if there is such thing as too much protein? If you take too much are there any bad effects of it? I suppose if you are always drinking protein shakes without exercise and diet you will probably gain weight I suppose but was wondering if came across anything in your research.
CK, great question and one I should have addressed in my post directly. Thank you for raising it. Short answer is yes, it's possible but not common. [Disclaimer: I'm not a doctor nor a trained nutritionist.] Based on my research , one can take in too much protein (although older people need more than younger people, because of the issues I mentioned in the post). People with compromised kidney function may need to be more cautious about high protein intake. You'd need to consume a lot of animal protein — plant protein isn't going to work against you, really, in any realistic amount — at the expense of most other calorie sources, like fats and carbs (both of which your body needs).
There is such a serious, although quite rare condition known as protein poisoning, or protein toxicity, that can occur when protein consumption exceeds roughly 35% of total calories, often as a result of not having adequate fat and carbs in one's diet. If you eat relatively well (or even relatively not so well but not atrociously), this shouldn't be an issue. Here's a link to learn more about this rare condition: https://www.netmeds.com/health-library/post/protein-poisoning-causes-symptoms-and-treatment
If you move your body every day and listen to it, nutrition needs usually take care of themselves, I find.
You can also make the calculation more accurate by using if you know your lean muscle mass rather than total weight, for this reason there may be slight differences between genders
Great point, thank you for mentioning it. Determining lean muscle mass accurately can be difficult; even electronic bathroom scales don't always render it accurately. But if you know it, it's worth applying to protein intake.
Thanks, Paul. I know I’m below where I need to be, so this was a good reminder, since we’re pretty much the same age and size. I’m curious on your thoughts on the importance of quality of the lunchtime protein - packaged stuff vs. deli stand,etc
Hi Pete. It's a great question that I have also recently asked, because my lunch meal of choice tends to be a sandwich that, for convenience, uses packaged (Trader Joe's) chicken, turkey or ham. According to the TJ's labels, these meats are about as unprocessed as it gets for packaged meats—they're not ultra-processed and do not contain preservatives, added nitrates, chemical colorings or other junk. But popular lunchmeat brands like Boar's Head and (gag) Oscar-Mayer are more loaded with chemicals, from the labels I've seen. Deli meats I'm not very informed about. For an expert MD perspective, check out https://brainhealthkitchen.substack.com/p/5-ways-to-include-meat-in-a-brain by Dr. Annie Fenn @brainhealthkitchen
Many recommendations are different for vegans because eating meat blocks absorption of many nutrients, I think including protein. So needs are different. It would be nice to integrate those themes here.
Hi Anya, thanks for your note. I don't find any data supporting the idea that eating meat blocks absorption of nutrients or protein. (My search just now, in fact, found rather the opposite — it enhances absorption.) I'm not a nutritionist but the reporting and research on that specific topic are convincing. What sources are you relying on, if you don't mind sharing?