Today marks the beginning of a deep dive into a topic I’ve wanted to cover for over a year: protein. While it’s a hot topic in the nutrition world, it’s surrounded by myths, marketing, and sometimes misunderstanding. I aim to offer you practical tips and insights about protein that align with a balanced, intuitive approach to eating. Over the next four episodes, we’ll explore different facets of protein, starting with understanding what protein is and why it’s essential as we age.

Listen to an expanded version of this post on the Graced Health Podcast

Setting the Groundwork

Before diving into the specifics, let’s set some guidelines for how we’ll approach this series:

1. Aging with Resilience and Strength: We will focus on the importance of aging healthily and maintaining functionality.

2. Aligned with Intuitive Eating: This isn’t about weight loss or prescribing strict dietary rules. The goal is to provide information so you can make choices that feel right for you and your body.

3. Activity Assumption: I’ll assume you’re active in some capacity—whether it’s walking, playing sports, or strength training.

4. General Guidelines: These are meant as general nutrition guidelines. For specific health issues or individualized guidance, consult a registered dietician.

What is Protein?

Protein is one of the three macronutrients, along with carbohydrates and fats. It’s made up of 20 standard amino acids, which are the building blocks. These amino acids are divided into essential and non-essential, with nine essential ones that your body can’t produce on its own. For protein to be complete, it must contain all nine essential amino acids. 

Types of Protein Sources

Complete proteins include animal sources like beef, fish, poultry, eggs, milk, and cheese. Plant-based complete proteins include quinoa, buckwheat, hemp seeds, chia seeds, and soy products. High leucine foods like dairy, eggs, beans, chicken, and chia seeds are crucial because leucine triggers muscle protein synthesis.

Why Do We Need More Protein As We Age?

Do you remember when you first got your cell phone? The battery lasted for days. My last phone was purchased four years ago. While it still works well, the battery needs to be charged more often.

When we get older, we produce less estrogen. And reduced estrogen causes a reduced signaling to what’s called the satellite cell to build muscle. Those satellite cells are responsible for muscle regeneration.

That muscle regeneration is muscle protein synthesis. We need to have more protein because we need to have more charging (ie more protein) in order to signal that we’ve got to build muscle.

This lack of signaling leads to muscle loss, known as sarcopenia. Consuming enough protein and strength training can help mitigate this loss.

Protein’s Role in Overall Health

Protein plays several vital roles:

– Builds and repairs tissues.

– Regulates hormones.

– Supports the immune system.

– Maintains ligaments, tendons, and connective tissue.

Plant vs. Animal-Based Protein

Choose the protein that feels best for your body. Both animal and plant-based proteins have their benefits. But remember, plant-based proteins often come with additional macronutrients like carbohydrates or fats. If you’re plant-based, be intentional about your protein choices to meet your nutritional needs.

Protein Examples

Animal Protein: Beef, chicken, pork, fish, eggs, dairy.

Plant-Based Protein: Legumes (lentils, chickpeas, black beans), soy products (tofu, tempeh, edamame), nuts and seeds (almonds, pumpkin seeds, chia seeds), and certain grains (quinoa, buckwheat).

Protein Quality and Quantity

High-protein foods typically come from animal sources, while plants generally offer moderate protein content due to their mix of macronutrients. Reading labels can help you understand the protein content of different foods.

Conclusion

In this series, we aim to provide awareness, not obsession. You won’t get it perfect every day, and that’s okay. Listen to your body, nourish it, and let the wisdom guide you without letting it govern you. 

Stay tuned for the next post and Graced Health Podcast episode, where we’ll discuss protein powders, collagen, and protein timing. If you’re eager to get started, download the Protein Prep Playbook for nourishing, protein-rich meal ideas.