Talking all Things PROTEIN & How to Optimize Your Intake for Peak Performance

Protein is  the building block of life.  But a LOT of people are surprised to hear they're actually not getting enough. 

So in today’s feelgoodery short, we're doing a rundown on Protein!

We're covering:

• what protein does in the body
• what happens when we don't get enough 
• why the RDA doesn't cut it most of the time
• my personal recommendation range per day
• 5 tips to increase your protein intake
• why digestion is a factor 
• protein powder recommendations 

Thank you for taking the time to listen, and if you have any questions, comments or suggestions please feel free to email me at info@kylebuchanan.ca. 

Stay strong!

Transcript

Feelgoodery is recorded in front of a live studio dog 

Hello my friend, I hope you’re having a wonderful day so far. I’ve been getting asked a lot about protein lately, so I wanted to address in today’s feelgoodery short.  If you’re in need of a brief, but informative overview - this is for you, and this is also and important one to share to someone who might find this useful. Because it is so common to underconsume protein, I see it in practice - and it can affect everything from your energy, to your cravings, to your hair and more. 

So here we go. 

Essential Shift 2: Protein Focus 

Over the years we’ve been scared of fat, in the 80s especially, then with the keto craze the past few years we’ve been scared of carbs. But protein has always been there, neither here nor there, it hasn’t been feared, but it also hasn’t been embraced as much as it should be. 

If there is one thing I know to be true, based on what I see in practice and from my colleagues, is that most of us are NOT consuming enough protein. And this can have a detrimental effect on our health.

Now a common misconception is that when you up your protein intake, is that you’re going to get bulky. And this couldn’t be farther from the truth. Granted you can if you want, you can lift heavy weight and eat more calories - but protein alone will NOT make you bulky. 

Why Protein is Vital (sound effect)

Protein is the building block of life, it plays a crucial role in our body.  Protein is madeup of amino acids, which build us from the ground up. Besides supporting muscle maintenance and muscle growth, protein is required for: 

• Enzyme Production: Many enzymes crucial for digestion, metabolism, and other biochemical processes are protein-based.
• Immune System Support: Antibodies, which are integral to our immune system, are made up of proteins.
• Hormone Regulation: Proteins play a role in the synthesis and regulation of hormones, influencing various aspects of our health.
• Tissue Repair and Maintenance (skin, hair, nails!): Protein is essential for the repair and maintenance of tissues throughout the body. 

So What happens when we don’t get enough protein (sound effect)

• Muscle Loss and Weakness: Inadequate protein intake can lead to muscle wasting, weakness, and impaired physical performance. This is especially important as we get older, or have senior parents! Sarcopenia, which is the gradual loss of muscle as we age is very rampant. And a lot of seniors do NOT consume enough protein. 
• Impaired Immune Function: Insufficient protein may compromise the immune system's ability to defend against infections.
• Poor Wound Healing: Protein is essential for tissue repair, and low levels may hinder the body's ability to heal wounds.
• Hair and Nail Issues: Protein deficiency can manifest in hair loss, thinning, and brittle nails.
• Increased Cravings! Out all the macros (carbs, fats, protein) - protein is the most satiating, and under consuming protein at mealtime can negatively impact your bood sugar, which will result in an increase in cravings later. So if you deal with cravings a lot, check your protein intaek. 
• Low energy! 

So this shift, is about making protein a focal part of your diet. And taking steps to increase it every meal. 

How much protein should I get? 

RDA vs Reality 

Now typically, when I tell people how much protein I recommend (which I’ll share in a second), they’re surpised because of the RDA, which stands for the recommended daily allowance of protein.  

The current RTA is 0.8g/kg. I like working with pounds so this converts to roughly 0.36g/lb.
However, recent research suggests that number is too low (https://pubmed.ncbi.nlm.nih.gov/19841581) and should be adjusted to 1g/kg  - or 0.45g/lb. 

But regardless - it’s really important to point out that the RDA represents the minimum protein required to prevent malnutrition, and not optimal health or performance. 

Those numbers, in the research and in what I recommend, are higher. 

Protein: What I recommend

0.6g - 1g of protein per pound of body weight. 

If you are very sedentary, you can aim for that lower end. But if you are somewhat active, I’d aim for 0.8g/lb and move up.(overweight  - .54-.68 g/lb)

So for example, a 150 pound person typically would try to get 90 - 150g of protein per day. Aim for higher on the days that person works out. 

When you get adequate protein - you support your muscles, your skin, your brain, hormones, immune system and more! 

Now in terms of protein sources - we have animal based, and plant based. Very briefly,

Animal-based sources of protein, like meat, dairy, and eggs, typically contain all the essential amino acids, which are the building blocks of protein that our bodies can't produce on their own. Becasue they contain all essential amino acids, animal sources of protein are oftenrreferred to as "complete proteins." On the other hand, plant-based sources of protein, such as beans, lentils, nuts, and seeds, may lack one or more essential amino acids, making them "incomplete proteins." BUT, by combining different plant-based protein sources throughout the day (e.g., beans and rice), you can ensure you're getting all the essential amino acids your body needs. So, while animal-based sources provide complete proteins more readily, plant-based sources can also meet your protein needs with a varied diet. Whichever route you go, you just want to ensure you are getting enough protein and of course - when it coems to geting those complete proteins, it is easier to do with animal based sources than plants. HEMP though, things like hemp seeds, ARE a complete protein and are one of my favorites. My grandma made no other changes to her deit other than adding more protein into it by adding 2 tbsp of hemp seeds to her cereal and she noticed a huge improvement in her strength and energy. 

Animal Based:
Chicken
Turkey
Grass Fed Beef
Venison
Eggs
Fish (Salmon, Mackerel, Sardines)
Greek Yoghurt
Cottage Cheese
Whey Protein

Plant Based
Legumes (Lentils, Chickpeas, Black Beans) Paired with Whole Grains (ex. Brown Rice)
Tofu
Tempeh
Edamame: Young, green soybeans that are a delicious and protein-packed snack
Quinoa
Hemp Seeds
Pea Protein
Hemp Protein
Vegan Protein Powders (ideally fermented)

5 Tips to Increase Protein 

• Protein load your day, aim for 30g of protein in your first meal 
• Increase portion sizes of proteins you’re already eating 
• Choose higher protein alternatives for foods (ex. Greek yogurt instead of regular, lentil pasta instead of wheat, quinoa instead of rice).
• Eat Protein before carbs. (eating carbs first is a surefire way to fill yourself up)
• Add protein to your liquids (i.e. add collagen to your morning coffee, protein shakes).  

If you tolerate dairy, whey protein is the gold standard. It’s a great way to increase your protein intake, support muscle growth and lean tissue repair.  And it’s one of the easiest to use and mix with, whether that’s smoothies, or  if you are a cereal person you can just add whey to your regular milk. If you’re going the whey route - I recommend buying New Zealand Whey because it’s considered the cleanest sourze in the world, its grass fed and pasture raised. If you are going the vegan protein route, which is what I normally go for, I normally recommend fermented vegan protein powders which are easier to digest. 

Some of my favorites are Progressives Harmonized Fermented Vegan Protein, Genuine Health Fermented Organic Vegan Proiten, and theres a new company I just learned about called Beyond Yourself that is pretty decent as well. 

And with protein, you don’t have to calculate persay and track (though you can!). Instead, ensure every meal and snack you eat has a protein focus and you’re already ahead of a lot of people. 

THE FINAL piece to the protein puzzle, is taking steps to ensure you can DIGEST the protein you are eating. I’m going to address this is an episode to come, but you want to ensure you have that digestive fire, that stomach acid production, needed to properly break down, and absorb protein. Some steps include eating in a calm state, taking a few deep breaths before eating, taking digestive bitters before meals or apple cider vinegar. And then another step is supplementning with enzymes that include Betaine Hydrochloride - but please only do that under the supervision of a health care provider. At minimum, eat in a calm state to help boost your ability to digest the protein you eat. 

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Alright, that was a quick protein rundown. Feel free to share this episode to someone who might find it useful, and as always I do appreciate you taking the time to listen to this show. 

I hope you have a wonderful day ahead, stay strong, and I will see you next time on feelgoodery. 

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And now for the legal stuff, the information provided in this podcast is for informational purposes only and is not a substitute for professional medical advice. Please always consult with your health care provider.