Ask the Running RDN: What's the Deal with Protein?
Hands down the macro-nutrient I get asked the most questions about is protein. Some of the most common include whether or not all sources are created equal? If timing really matters? And are current recommended amounts enough to support optimal health? So for today’s blog post, I thought I’d go ahead and answer some of the most common questions I get about this important nutrient to help clear some confusion. Here goes!
Q: Are current dietary recommendations for protein adequate to support overall health?
A: Current dietary protein recommendations are based on the general population and generally ‘one-size-fits-all.’ But a body builder, pregnant woman or elderly person have different physiological needs – and this blanket recommendation may not be enough to promote optimal health for all populations. In particular, the aging population, athletes and those trying to lose weight, all may benefit from higher levels of protein intake.
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. An RDA is the amount of nutrient you need to meet basic nutritional requirements to avoid deficiency. In other words, it’s the minimum level you need per day to avoid illness or injury. For someone who weights 150 pounds that’s just 54 grams of protein/day – or about the amount in a little over 6 oz of chicken breast. That’s just about 10% of the 150-pound individual’s calories per day (if consuming a 2,000 calorie/day diet).
But research has shown potential benefit of higher levels of intake – anywhere from 1.0-1.6 grams/kilogram body weight/day – including preserving muscle strength while aging and maintaining a lean physique for various populations.
So should you add another chicken breast or steak to you daily diet? Before you beef up your protein intake, consider three things:
Type – you’ll want to focus on high quality protein. In other words, the most protein bang for your calorie buck that also packs in other nutrients important for overall health. Protein is made of building blocks called amino acids. A high-quality protein contains all the essential amino acids that our bodies can not produce on their own. While plant-based protein sources can provide many of these essential amino acids, they won’t be complete sources whereas animal foods are. So if consuming primarily plant-based sources of protein, I always recommend having a combination of sources as each plant-based protein offers a different range of amino acids.
Timing – throughout the day we are either breaking down or building muscle. When protein intake is spread out over the day vs. consumed all at one meal, we maximize muscle growth and repair and minimize muscle breakdown. Spreading out your intake can also help with satiety – helping you bridge the gap between meals and stop mindless munching.
Total Diet – If you increase your protein intake, without modifying anything else in your diet, ultimately, you’ll be taking in more calories and this could lead to unintended consequences. Instead, remove foods low in nutritional value – like refined carbohydrates or saturated fat sources.
Q: For people who are more athletic, like endurance runnners, triathletes and those working out intensely and more than 3 times per week, are their protein needs different? How so?
A: Yes. The more we workout, the more our muscles need to repair from that work, rebuild, and recover. In order to do that you need more protein. Experts recommend 1.2–2.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. What may be more important is the timing of that protein immediately following exercise.
Q: But isn’t too much protein/a high-protein diet dangerous for a person’s kidneys? Why or why not?
A: For normal, healthy adults a high protein diet is not dangerous for one’s kidneys. The kidneys function in the body is to filter waste, excess nutrients and liquids out of the blood stream and produce urine. And while they may have to do a little extra work to clear the metabolites of protein metabolism, this additional work is insignificant compared to the rest of the work your kidneys do each day. But – like anything – it’s about moderation and your individual needs. You don’t want to only eat protein. And if you have any type of issue with your kidneys – such as kidney disease – I would recommend staying away from high protein diets and working with a registered dietitian/nutritionist to determine what and how protein as well as other nutrients you should be consuming.
Q: What about timing of protein intake? I’ve heard of this thing called the anabolic window. Can you explain?
A: The anabolic window is definitely a thing – but we’ve gotten a bit more sophisticated in the research over the years. I would say that the anabolic window – or fueling your body shortly after working out to maximize recovery – is still very important, especially if working out on empty, either 4 hours since having a meal or first thing in the morning. But we’re learning that later in the day following a pre-workout meal, that post-workout window may not be as important – but rather it’s the timing of your nutrition prior to, during and then yes, immediately post, workout that matters.
Instead of worrying so much about what you have immediately following your workout – look at your diet in total – and look at the fueling window surrounding your workout. What you had an hour before it may actually aid in post-workout recovery – as well as what you consume following. Eating just 20-grams of protein as part of a pre-workout meal can aid in muscle repair and recovery for up to 2-3 hours post workout depending on the timing of your meal (reference). So, if you don’t have time to immediately consume something following exercise – try to get something in beforehand to help promote post-workout muscle repair and recovery.
Q: What are some of your favorite protein-packed (supplying at least 10-20 grams of protein) pre- or post-workout mini meals?
A: Some of my favorites include:
1 ½ cups chocolate milk + banana
a PB&J or turkey sandwich
a high protein granola bar (just watch out for hidden sugar – aim for <10g added sugar/bar) •
smoothie made with plain kefir + ½ frozen banana + ½ cup frozen berries + 1 scoop whey protein powder (as pictured above)
bowl of whole grain cereal topped with sliced fruit and at least ¾ cup ultra-filtered milk (like fairlife)
Greek yogurt parfait (yogurt, granola and chopped fruit)
whole grain crackers with a couple cheese sticks and baby carrots
½ cup cottage cheese with cherry tomatoes and ¼ avocado diced into it and paired with whole wheat pita or sprouted grain toast (as pictured with my dog in the background)
2 hard boiled eggs topped with everything bagel spice and wheat pretzels/cucumber slices
I’m curious, what questions about nutrition do you have? Submit them here and you might see your question answered on a future As the Running RDN blog post!