How much protein one needs is a question patients ask in physical therapy. Here are a few quick tips to follow when you are thinking about protein in your diet.
Protein is essential for life and provides the building blocks for cells in your body. Protein is responsible for building and repairing our skin, muscle, joints, tendons, ligaments, not to mention hormones and neurotransmitters used to communicate amongst the musculoskeletal system, nervous and endocrine system. The most convenient sources or protein are meat, poultry, fish, eggs, nuts and beans. If you are vegan soy is one of your best choices.
How Much Protein Do I Need?
On average a sedentary healthy adult requires about 0.8 grams of protein per kilogram of body mass. That is about 55 grams per day for a 150 pound person. However protein requirements increase depending on how active you are.
Do Certain People Require More Than Average?
Protein needs vary based on your health and physical activity. Those who might require increased amounts of protein in their diet for include:
- Endurance athletes and those who train intensely
- Post operative patients
- Those recovering from injury or in physical therapy
- Elderly
- Those who want to lose weight
- Chronically ill
Without getting lost in grams and pounds there is an easy way to measure how much protein you should be serving yourself at each meal.For the average male you should have 2 palm size servings of protein at each meal, for women one palm size serving.
Protein does not always have to come from meat. Try this great recipe for quinoa protein pancakes.
Ingredients
- 1 Egg
- 1 Cut Coconut or Almond Milk
- ½ t. Lemon Juice
- 2 T. Coconut Oil
- 2 C. Coconut or Almond Flower
- 1 T. Coconut Palm Sugar
- 2 t. Baking Powder
- 1 t. Baking Soda
- 1 t. Salt
- 2 C. Red Quinoa, cooked
Combine all ingredients in a mixing bow. Makes ~ 10 pancakes
Enjoy
Joe Tatta, DPT
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