How Much Protein Do I Need?

Alongside carbohydrates and fats, protein is one of the three macronutrients necessary for survival. Protein is used to speed up chemical reactions in the body, transport oxygen and other nutrients, and enable the growth of muscle, hair, and nails. 

All proteins are made from the same 21 building blocks called amino acids. Certain foods don’t contain all the amino acids necessary for your body to function optimally. The best sources of protein contain all of the amino acids and are often from animal sources. 

You can also use protein strategically to increase the speed at which you lose weight all while preserving your muscle. Dr. Pompeyo Chavez, our expert at Soulage Wellness and Aesthetic Center, can help you meet your protein requirements with the help of a variety of healthy and delicious snacks. 

Dietary recommendations for protein 

The current dietary recommendations suggest adults should consume a relatively modest amount of protein, anywhere between 10% and 35% of the total calories. However, the protein requirements can go up depending on your needs and goals. For example, bodybuilders who are actively looking to build muscle may eat more protein than the amount recommended for an average adult. 

Diets higher in protein come with some unique advantages. For one, protein doesn't spike insulin, the fat-storing hormones, as much as carbohydrates, enabling you to lose fat at a faster rate. 

Protein is also known for increasing satiety, which means you’ll need less food to feel fuller. 

Using high protein diets to lose weight and preserve muscle 

In studies, when compared to low-fat, high-carbohydrate diets, high-protein diets not only lead to greater weight loss but also decrease high blood pressure in hypertensive patients. 

Studies also show that a higher protein diet is even more important in the elderly who are trying to lose weight or preserve their muscle mass. Aging makes muscles less sensitive to the amino acids in proteins, and as a consequence, you may need more protein as you get older. 

Learn more about the high protein diet protocol 

If you find it hard to stick to a diet and don’t enjoy eating meats and dairy products in large quantities, there’s a solution. 

Dr. Chavez can help you meet your protein requirements, lose weight, and gain muscle all while enjoying foods such as high-protein cocoa puffs, pancakes, delicious protein shakes, and macaroni and cheese. In addition, he provides weight loss consultations and continuous support through your weight loss journey, enabling you to lose weight and learn how to keep extra pounds away.