Today I want to demystify what I consider to be a “forgotten” macronutrient. 

Over the years, I have looked at hundreds of client food journals, and what I can tell you is that protein is rarely prioritized. We all know that protein is important for building muscle and maintaining muscle mass, but this macronutrient has many additional roles in the body.

When you eat protein like meat, fish or eggs, your body breaks down the protein into amino acids. Some of the amino acids are used to make proteins your body needs to rebuild itself, and others are turned into glucose and used for energy. 

Here are some of the important function’s protein has in the body:

• Muscle Mass: Have you ever known someone who lost weight on a low protein diet? The truth is that without protein, they are mostly losing muscle mass. If you want to lose weight in a healthy way, it is important to include protein in your diet plan, otherwise, you will have rebound weight gain. 
• Digestion and Food Sensitivities: You need a lot of stomach acid and enzymes to digest the food you eat. However, did you know these enzymes are made from dietary protein? Also, protein is needed to repair the inner lining of the gut, thus preventing and alleviating food sensitivities by supporting the barrier between your gut and the rest of the body. 
• Mood and Sleep: Sleep problems as well as depression and anxiety can be affected by a lack of neurotransmitters (i.e., serotonin, dopamine, GABA, etc.). Guess what neurotransmitters are made from? Yes, you guessed right, the amino acids that result from the breakdown of dietary protein. 
• Immune and Endocrine System: Are you getting sick all the time? One tip is to eat more protein. The resulting amino acids help build your white blood cells and other immune system cells. Hormones off kilter or low sex drive? Amino acids from dietary protein play a crucial role in hormone synthesis, function, and production. 
• Skin, hair, and nail health: Not happy with the condition of your skin, hair, and nails? Yep, you guessed it, your skin, hair, and nails are all made from dietary protein. 
• Heal and Repair: Whether you are a high-performance athlete, a weekend warrior, or just someone trying to stay fit, we all need to be able to repair joints and ligaments and heal injuries while supporting bone health. Protein provides the critical amino acids to help your body do just that. 

Different proteins have different protein utilization. What do I mean by that? I am referring to the percentage of protein utilized for all the functions mentioned above. Luckily for vegetarians, whole eggs have a protein utilization of 48 percent, but it must be the whole egg. If you remove the yolk, you lose an essential amino acid called methionine, and without this amino acid protein synthesis is diminished. Next comes meat, poultry, and fish with a protein utilization of about 32%.

What about protein powders? I think adding protein powder to your smoothie can be a way to increase your daily protein intake, however, I would not recommend relying on them as their protein utilization is about 18%. 

What about supplements? From my research, branched-chain amino acid supplements (BCAA) have a low protein utilization rate, and I would not recommend using these products. If you take collagen, you should be aware that it has many benefits, however, it is not a complete protein as it does not contain all nine essential amino acids in the right balance. 

There are twenty different amino acids your body needs, and your body can only produce twelve on its own. The other nine you must get from outside sources, and these are referred to as essential amino acids. 

I take a supplement with essential amino acids which I have found to be helpful in increasing my daily protein levels, and I have noticed much less soreness post workout since I have incorporated this supplement into my routine. In case you are wondering, the supplement I love is by Body Health and is called Perfect Aminos. I prefer coated tablets to powder. If you go to the “Store” on my website ellensyversen.com, you can order this supplement and receive a discount. 

How much protein is enough? There is much debate on this issue, but sixty grams a day is minimal for all bodily functions to be supported. So, I recommend eighty grams minimum a day. And for all the reasons I have discussed in this article, we need more protein versus less as we age given the role of protein in slowing down the aging process and supporting longevity. 

Quick tips to ensure you are getting enough protein:

• Start the day with thirty grams of protein. Here are some examples.
• Greek yogurt parfait: 1.5 cups of unsweetened Greek yogurt with berries, nuts, and seeds for added flavor, nutrition, and texture.
• Salmon and avocado toast: Top whole grain or gluten free toast with four ounces of smoked salmon and sliced avocado for healthy fats.
• A turkey bacon and veggie omelet which will fuel your day and keep you satiated for hours. 
• Include protein rich foods with your snacks, like cottage cheese, protein powder drinks, meat sticks, or a hard-boiled egg. 
• Want a high protein vegetarian dinner? Aim for two cups of beans with one cup of brown rice to make it a complete protein. 

So, to sum it up, if you want to age well, optimize longevity, and boost your immune, endocrine, digestive, and musculoskeletal system while supporting good sleep, mood, hair, skin, and nails, start by prioritizing dietary protein! This strategy can also help with energy and blood sugar balance, so this is a big win and an easy dietary fix. 

Cheers!