The Protein Breakdown

Confused about how much protein you should be eating each day? Registered Dietitian Michelle Schultz from Sarah Bush Lincoln, breaks it down for us. In a few words, keep it simple.

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There are no quick fixes when it comes to health, and I feel that's a very important reminder that we all need to make sure we're not losing sight of, and also to understand that just because it works for one doesn't mean it's going to work for all. Low fat dairy. Minimally processed foods. Always the way to go. Drink your water. Move your body and don't overcomplicate things.

Hello and welcome to the podcast, I’m Lori Banks. Scroll on just about any social media platform these days and someone is probably offering you tips for getting more protein in your diet. But wait, how much protein do I need, why do I need more protein and what is the best source of protein. If one question about protein is leading, you to ask more and you just don’t know who to listen to; start with a dietician. On today’s show we’re talking to someone who knows a lot about nutation and that’s Michelle Schultz, registered dietitian with Sarah Bush Lincoln. Michelle cuts through the hype, claims and noise and gives us the information we need to make healthy choices about protein and nutrition in general. Don’t go away we’re breaking down protein on this edition of Health Styles.

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Michelle, thanks for coming back to health styles. It's been a while since you've talked to us. Yes, it has, and I'm grateful to be back here talking with you. All right, well, first of all, just give everyone a refresher on your background and your role here at Sarah Bush Lincoln.

Absolutely. So, I just celebrated my ten-year mark in time here. Being with Sarah Bush Lincoln. And what a wonderful experience that has been. My primary role here is working out of the center for Healthy Living, supporting those who are looking for improvements in their health through both nutrition and exercise. And I'm also the dietitian on our bariatric team here at Sarah Bush.

Okay. And you are a registered dietitian. I am, yes, I am a registered dietitian. All right. So, before we get into the specifics of how much protein we should have in our diets, let's talk actually about the role of protein, what it does for our bodies and why we need it in the first place. Sure. So, I always like to emphasize the primary role of protein is it's the building block in our body.

So, we hear a lot about proteins role and muscle strength, which is absolutely true. The other big as I would say it, role that protein plays and how I really talk about it in my day to day is how it offers lasting feelings of fullness and satiety. So, when individuals are really looking to make some, adjustments to their nutritional intake, looking at protein as a starting point can be a very logical, place to begin.

Okay, so what happens to our bodies when we don't get enough protein? And then what happens when we're get too much? Great question. So, I always emphasize if our body doesn't receive what it needs, it's going to find a way to get it. That's just what's remarkable about the human body. So, we have protein in our bodies in the form of muscle.

If we repeatedly are not consuming enough, our body will tap into muscle, which then is going to lead to weakness, fatigue, and in a condition called muscle wasting. Too much protein can also have some consequence. Typically, what we think of first might be our kidney health. Our kidneys filter waste. And so, if you're consuming large amounts, it does create a little bit more workload on the kidney.

Most don't need to worry about this. It's going to be more symptoms, such as dehydration, because you might not be drinking enough while you're eating your protein. Lack of fluid can then also lead to constipation. So sometimes those are the effects of having too much. Okay. So here we go. Let's scroll through our social media feed.

And everyone out there seems to be sharing their tips for getting more protein and telling us how much protein we need per day. As a registered dietitian, what do you recommend for just the average adult, not the weightlifter. We're going to get into special populations in a little bit, but just someone like me who wants to be healthy, who exercises not a crazy amount, but exercise is normal.

What should we be eating? Because I can't tell anymore. It is so complicated, and I do feel strongly. And again, this is exactly how I would approach a conversation with anybody that I'm meeting with. Let's just start with what we know has been advised as our recommended dietary allowance. And that starting point is 0.8 to 1. 0.8, to 1g/kg of body weight.

And just as a reminder, to get a kilogram, you take your weight in pounds, and you divide that by 2.2. Okay. So, this calculation can give us a good starting point. I'm very quick to comment that everyone's needs do vary. And that's why while we can go to social media and get some ideas, it's very important that this be a conversation one has with an educated health professional or one that can really point to research so that we're not, misguiding or you're not being misguided, I should say, on amounts.

Now, I want to add that while that's where I began, I will oftentimes reference for women. That's going to be generally around 45 to 50g minimum. And for gentlemen, I always say around 60g minimum. So those numbers again can be good starting points for further discussion. So okay think about that 40 to 60g. How many grams of protein are in an average sized chicken breast.

Just chicken breast. So, for comparison a chicken breast. Let's say that chicken breast is the size of a deck of cards. That's roughly three ounces. And we always equate one ounce equaling seven grams of protein. So that three-ounce deck of cards size of chicken would contain roughly 21g of protein. Okay. So, it's really not difficult for us to consume adequate amounts even of the baseline, even at the bare minimum.

But it does take focus. And it takes intention, okay. Because if you follow people on social media, like here's how I'm getting more protein in my day and they're dumping protein powder into everything. And I'm thinking, do you? If you're eating like what you should be, do you really need to be adding more to it? And that's going to vary.

It's going to vary. As a dietitian, I'm all about looking at what's available, but I, I strive to get individuals to let's first look at food. Let's just get back to the basics. Let's not overcomplicate. Let's not, feel as though we have to spend all this time preparing these, shakes that have, ingredients and then clean up, you know, let's let's really keep it basic and keep it simple.

I think that sometimes we want, we make it too hard. And then when you make it too hard then you're not doing it because it's too hard rather than just like I think I'll just have this chicken breast and maybe you know, some beans and some other good sources of protein. Instead, we want this concoction of all sorts of things that are sometimes hard to get and expensive.

Exactly right. And that's again where we can then sometimes feel as though it's either I can't do it, it's impossible, or it's too difficult. I'm going to give it my best shot, but I'm going to tire. And then all of a sudden, we've lost focus on even, the basics that, again, are a little bit easier and and simpler to include in daily.

All right. So, we're talking about protein. Give me Michelle's best favorite sources of protein. So, I'll go back to what I just said for let's look at, our food sources. So, our complete proteins are going to come from our animal sources. So lean is always best. And that can be a variety which I would encourage chicken, beef, pork, fish, eggs look at dairy.

Great protein options there. And I don't want to neglect talking about our plant-based proteins. While they're incomplete, meaning they don't contain all nine essential amino acids when paired with other foods. Take, for example, beans and rice. That pairing gives you a complete protein. We in the Midwest do not tend to include a lot of beans in our diet, but they can be a great resource for ways to enhance protein consumption.

Okay, so what are your least favorite sources of protein or worst for us? I feel we really need to be cautious as, consumers and I'm going to consider myself a consumer as I'm answering this question, being lured into anything that has protein on the front of a package. It tends to be a very catchy phrase right now.

And we know companies are trying to get us to buy a product. So while I'm not saying you can't include, for example, a protein chip that should not be a daily protein source from my viewpoint, because you're not going to be getting key nutrients that you could and other protein rich food options, bars oftentimes can be, again, options that you may find helpful from time to time.

But again, long ingredient list, higher in calorie, higher in fat in some cases. So, while they are promoted as being high in protein, it's very important that you look at everything that comes in that item itself. So, I would say more of the manufactured protein options. I feel we need to be very cautious is on how often and then how much we use.

Well, and then you talk to about the protein like from meat sources lean. So yes, bacon has protein in it. It is a meat. Prime rib is a meat. But those are not really low lean sources of protein. Correct. You are correct. And this is where we can sometimes take what feels right and based all I need my protein.

And we can in our minds pretty much justify any choice that we might be making. Oh, this is a protein ice cream. I'm going to eat it. Oh, this is a protein, etc. I mean, just fill in the blank there. And that's why it's it's so very, very important to think, complete picture. What is this item I'm considering?

How does it fit into my nutrition focus so that we're not neglecting other areas that really support our health and well-being? Okay, so are all proteins created equal the same? Like I know you said, certain things are not a complete protein, but is the protein in cheese, cheese or Greek yogurt the same as protein in a chicken breast?

For simplicity, we can say yes, but obviously there's going to be different nutrients attached to each. And that's generally how I would advise one to think about it. It keeps it a little bit more simplistic, but at the same token, we're not losing sight of the fact that if I'm selecting a dairy protein, I'm going to be getting different nutrients compared to if I was selecting a piece of lean meat.

Right? And obviously fat, I mean, there's a lot more fat in ten ounces of cheese versus ten ounces of chicken breast. Correct? Correct. The other one I'll just include in this little conversation here is, so often individuals tell me how much peanut butter they're eating for the protein content. They're shocked. Then when we look at, well, for this amount of protein, do you realize how many calories you're consuming?

And with those calories, the percent that are fat? That's another example of where if we only concentrate on protein, we could be missing other important components of that food selection, which could, not be supporting our health goals. Honestly, for consuming too many calories, we're hitting a protein goal, but we're consuming too many calories. We may not be achieving the goals that we're really setting out for, right?

So, what is your opinion on protein powder? I see this everywhere adding protein powder to literally everything smoothies, shakes, baked goods. Is it is it helping us? Is it hurting us? It can help. Probably. My biggest concern is that we just start taking our attention away from food and we start looking at all these other, perhaps simpler ways.

And while I want simple for individuals, I also want to make sure we don't neglect to highlight key vitamins and minerals that we're just not going to find, other than in our vegetables and fruit. So, we can't neglect including those. I do feel that there's a time and a place, and for some, as a starting point, they can be wonderful options and resources for, enhancing protein intake and even nutrient intake, because I don't want to neglect mentioning that a lot of the protein supplements do have added nutrients that do support health.

Okay, so let's get into some of the biggest, the biggest myths or misunderstandings that your patients come and talk to you about. Are you see scrolling your own social media, food in regards to protein? What makes you shake your head, really? Sometimes it's just the, well, I appreciate creativity. Sometimes I'm like, oh, but now we're selling ice cream as a meal because it has protein.

That can be, one that that definitely makes me cringe. The sense that more is better. Sometimes, again, that can be, one that just makes me very concerned for those that are, believing that and trying to adhere to that. And again, just the information overload. If I'm being honest, it can make it very difficult for even ones who are educated in the area.

We can start questioning ourselves, and what we should be telling individuals, or it can make it harder to try and get them to understand. As I'm having one on one conversations. Look, you don't need to be doing all of that. Let's let's break it down just a little bit simpler even yet for you. Yeah. Don't overcomplicate it.

So how can we rethink our daily eating plan to include more protein, especially if we've kind of been like yeah, I don't really want this chicken. I would rather eat rice and potatoes and things like that. How can we rethink what we're doing. One of the strategies that I give many, if not all, when I'm and I'm chatting with them is let's just really prioritize protein in a sense of let's think protein first.

I want individuals, including protein at each eating opportunity, whether that be a meal or a snack. Because one I know if we're putting protein in, it's going to support, a strong health focus, it's going to support the feelings of fullness, and really help shape a more nutrient rich intake, providing we follow protein with other wholesome food selections.

So simply breaking it down, thinking protein first, and then coordinating the rest of the meal around that protein source. Okay, well, let's talk about specific groups of people and their protein needs. So first of all, someone taking a GLP one, do they need to be eating more protein than someone who's not? Some would need to eat more depending on where they're starting point, as is at.

But what I see most often is that with our GLP, one's appetite is so suppressed, individuals taking those meds quite often are simply not eating. And with that, as we discussed earlier, your body's going to find what it needs from what you already have. So, there's concern when one has a suppressed appetite that they're not eating, that your body's going to start tapping into your muscle.

And while that may be exciting, it may appear as weight loss. We don't want weight loss coming from muscle loss. So those on medications to support weight loss definitely need to maintain a strong focus on protein consumption okay. So, get your protein in first. All right. Perimenopausal or menopausal women. That's me. What advice do you have for us.

Absolutely. And this is a category, and a group of, you know, individuals where we continue to learn more and more. I gave this 0.8g/kg recommendation earlier for this population. 1 to 1 point 2g/kg is really what's, typically recommended for needs change as we enter this stage of life. And so, with that, we need to be adjusting our nutrition to match those needs.

Okay. So, someone looking to put on some muscle they need to take in take more protein in. Yes, that that population also. Again, we have to be cautious. It's not an automatic I'm just going to start loading up on protein, but typically 1 to 1 point 5g/kg would be a range that one might consider. That seems large and would be if you did that calculation.

And so, I again, if I was meeting with this individual, we would start by identifying what is your current intake and going from there. And that's an approach I would take with all those that I'm working with. Before we start looking at adjusting, intake, let's first understand what your current, Graham consumption so that we can build from there.

Okay. And then I know you work in our bariatric program, so let's talk about those folks who just had bariatric surgery, what should be their protein goals with one who has just had surgery. We're, definitely pushing protein to help with the healing process. While also acknowledging that they're getting used to a smaller stomach. And they're, they're also dealing with a reduced appetite because at that point, right after surgery, they're not doing a lot.

So initial needs I try and say are around 60. And that's a stretch for many of these individuals. Use of protein supplements in this population can be very helpful because it is a simpler way of getting, that protein in after surgery, typically within about that three-month marker, we're trying to get that number up closer to 80 or more based on age, activity level and gender.

Michelle, I want to come back to social media. I mean, we all most people are on it, and it's a great way. I mean, I've learned a lot. I've gotten recipe ideas, ideas on where to buy, you know, a swimming suit or whatever. But there's a lot of information. Some of it's not so good, some of it's pretty bad.

So how can we be a mindful consumer when it comes to these things that pop up in our feed? And someone saying, eat this, add this, and increase your protein intake? How can we be more, educated, mindful consumers? It is the best of both. Right? Like you said, Laura, we can get a lot of good ideas.

I emphasize to individuals. I talked to that there's a lot of creative people out there, but to what you just said is extremely important to reiterate is that we need to be a mindful consumer. I tend to stick to that. If it sounds too good to be true, it probably is. There are no quick fixes when it comes to health, and I feel that's a very important reminder that we all need to, make sure we're not losing sight of, and also to understand that just because it works for one doesn't mean it's going to work for all.

So, times, again, I value those that are coming to me as a registered dietitian or seeking out the advice from a health care professional, because we do have the knowledge and the background to really offer, the science behind recommendations that will, in fact, meet their needs. So social media can be a great way to get those thoughts going.

But please don't buy into everything that we're being sold because that's what is happening.

Michelle, as we wrap up. Give us your advice as a dietitian. Where should we start for just general healthy eating, getting maybe some more protein in our diet?

What do you recommend? So, I really feel that we all can benefit from simplicity as we've shared throughout today's conversation. Stick to foods as often as you can. I like to still refer to the the plate picture, as a resource for identifying food groups that you can feel good about eating. Lean proteins, vegetables. Fruit. Wholegrain.

Low fat dairy. Minimally processed foods. Always the way to go. Drink your water. Move your body and don't overcomplicate things. That as well said. And I think that it's going to wrap up our podcast today. Michelle, thank you so much for your information and advice. We appreciate it. My pleasure. Thank you.

So, keep it simple. Source your protein if you can first from your food, preferably as unprocessed and lean as possible. Still have questions talk to a dietician or your healthcare provider, as the information shared in this podcast is for informational purposes only. Thank you for tuning in! Don’t forget to subscribe to stay updated on new episodes. Have a fantastic day!