Achieve Better Physical and Mental Health with the Right Protein Balance

Are you getting enough protein to fuel your life? Discover how to calculate your protein needs and optimize your intake for improved energy, mood, and overall well-being.
2 August, 2024 / Erinn Rist
Nutrition

Question for You: Do You Know If You Are Getting Enough Protein to Fuel Your Life?
If you answered yes, awesome! Keep crushing it. If you answered no or are unsure, I’m here to help you get to a confident yes!

Story Time...

As a life-long athlete, I have tried many diets and hacks to enhance my performance. I wasn't always sure what I was doing, and the science is ever-changing, so my body often felt like a mess. Too little protein left me with brittle hair and nails, weakness, frequent sickness, mood swings, and brain fog—all signs of protein deficiency. Too much protein caused high cholesterol and gastrointestinal issues. The lesson? I lacked a target and didn't measure my intake, leading to disaster.

Now, older (and hopefully a tad wiser), I understand that finding the right balance is a multistep process. Having a range to aim for keeps me at my peak. It took time, experimenting, and self-checks to find that balance. These days, I know intuitively how much I need to feel my best, and I want to help you achieve that too.

Finding the right balance is essential and will look different for everyone. Understanding your protein needs can be a game-changer, whether you're an athlete, a busy professional, or aiming for a healthier lifestyle. I hope I can save you some hassle by learning from my mistakes and help you find the right balance for your body.

Let's get started!

Finding Your Protein Sweet Spot

To find out the right amount of protein for you, consider your activity level:

Activity Levels: General Population vs. Active Individuals: Understanding the distinction between the general population and active individuals is crucial when determining protein requirements.

General Population includes individuals who engage in minimal to moderate physical activity:

  • Formula: Body Weight (lbs) × 0.36 = Daily Protein Intake (grams)
  • Example: A person weighing 150 lbs needs approximately 54 grams of protein per day (150 lbs × 0.36 = 54 grams) (Bauer et al., 2013)

Active Individuals includes those who engage in regular, intense physical activity:

  • Formula:
    • Lower Range: Body Weight (lbs) × 0.54 = Lower Range of Daily Protein Intake (grams)
    • Upper Range: Body Weight (lbs) × 0.91 = Upper Range of Daily Protein Intake (grams)
  • Example: A 150 lbs active person needs:
    • Lower Range: 81 grams of protein per day (150 lbs × 0.54 = 81 grams)
    • Upper Range: 137 grams of protein per day (150 lbs × 0.91 = 137 grams) (Phillips et al., 2016)

Tips for Optimizing Protein Intake:

Spread Out Your Protein Intake: Distribute your protein intake across multiple meals and snacks to maximize muscle protein synthesis and maintain satiety.
Example: If you need 100 grams of protein per day, you could have 25 grams per meal across 4 meals (Areta et al., 2013).

Choose High-Quality Protein Sources: Include lean meats, fish, dairy products, legumes, nuts, seeds, and plant-based options to ensure you get all essential amino acids and other vital nutrients (Wu, 2016).

How Protein Boosts Your Mood and Mindset:

Protein isn't just for muscle building and repair; it plays a key role in mental health and cognitive function. Here's how getting enough protein can enhance your mindset and overall well-being:

  • Amino Acids and Neurotransmitters: Proteins are made up of amino acids, which are the building blocks of neurotransmitters in the brain. Neurotransmitters like serotonin, dopamine, and norepinephrine are essential for regulating mood, motivation, and cognitive function. For example, tryptophan, an amino acid found in protein-rich foods, is a precursor to serotonin, a neurotransmitter associated with feelings of well-being and happiness (Richard et al., 2009).
  • Blood Sugar Stability: Protein helps stabilize blood sugar levels by slowing down the absorption of carbohydrates. Stable blood sugar levels are important for maintaining a steady mood and preventing energy crashes that can lead to irritability and anxiety (Benton & Donohoe, 1999).
  • Energy and Focus: Adequate protein intake provides sustained energy and helps maintain focus throughout the day. When your body has enough protein, it can efficiently produce and utilize energy, leading to improved cognitive function and reduced mental fatigue (Fernstrom, 2013).
  • Reducing Stress and Anxiety: Certain amino acids, such as glycine and glutamine, have been shown to reduce stress and anxiety levels. Glycine acts as an inhibitory neurotransmitter in the central nervous system, promoting relaxation and reducing the symptoms of anxiety (Yamashita et al., 2007).

The Impact of Higher Protein Diets on Stress Management:

Studies have shown that higher protein diets can positively affect stress management and overall mental health:

  • Reduced Oxidative Stress: Oxidative stress (an imbalance between free radicals and antioxidants) is linked to various health issues and stress levels. A study on individuals with type 2 diabetes found that both animal and plant-based high-protein diets significantly reduced markers of oxidative stress, leading to better overall health and lower stress levels (Pivovarova-Ramich et al., 2019).
  • Decreased Inflammation: Chronic inflammation is often linked to stress and anxiety. A study on obese premenopausal women found that a high-protein diet significantly reduced inflammation markers (proinflammatory cytokines) and improved insulin sensitivity, contributing to better stress management (Kitabchi et al., 2013).
  • Stable Mood: A study comparing high-protein and high-carbohydrate meals found that while high-protein meals did not significantly affect feelings of depression, tension, anger, or anxiety, they did help maintain a stable mood under stress conditions (Lemmens et al., 2011).

Bringing It Home:

Finding the right amount of protein isn't just about avoiding deficiencies or excesses; it's about optimizing your entire well-being. When you get it right, you'll feel stronger, more energetic, and mentally sharper. You'll manage stress better and maintain a steady mood.

Remember, this journey is personal. Listen to your body, experiment, and adjust. Start with the basics: calculate your daily protein needs, consider your activity level, and choose high-quality sources. Spread your intake throughout the day to keep your energy levels stable.

Protein is essential for everyone, not just bodybuilders or athletes. Whether you're building muscle, losing weight, or maintaining health, paying attention to your protein intake can make a significant difference.

Take the first step today. Reflect on your current habits, make necessary adjustments, and embrace the benefits of a well-balanced protein intake. Your future self will thank you.

You got this!

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