The “Skinny” on Protein

The current thinking on protein has evolved quite a bit, and there is a lot of nuance depending on the context — whether we’re talking about general health, athletic performance, aging, or weight management. Our dear friend and nutritionist, Monica Reinagel started her wildly popular and well-respected “Nutrition Diva,” podcast in 2008 Monica looked back at how much nutrition science has changed since her podcast began.

She has allowed us to share some of her reflections in this month’s blog. Here’s Monica’s look at the protein craze:

“A big shift over the last 16 years has been the rise of protein from a background player or afterthought to center stage. In 2008, protein was seen as important for athletes and bodybuilders, but for the average person, it wasn’t a major concern.

Today, we have a greater appreciation for the essential role that protein plays, not just in building muscle but for healthy aging, metabolism, appetite control, and even bone health. We now recognize that getting adequate protein, particularly as we age, is crucial for maintaining muscle mass and preventing frailty. There are even researchers petitioning the government to increase the recommended daily allowance for protein for certain populations.”

So, we dug a little deeper into the research - what is recommended now and how do we work protein into our diets, especially if we want to live as we say over here at Our Common Table a “Bay- and body-friendly lifestyle.”

1. Daily Intake Recommendations:

   • The Recommended Dietary Allowance (RDA) is about 0.8 grams per kilogram of body weight per day or 0.36 grams per pound for the average adult.

   • Many experts now advocate for doubling that amount for active individuals, older adults, or those aiming to build muscle.

2. Protein Timing and Distribution:

   • Spreading protein intake evenly across meals is considered more effective for muscle protein synthesis than loading it all at once. Aim for about 20–40 grams per meal, depending on body size and activity level.

3. Protein Quality:

   • High-quality protein sources — like lean meats, fish, dairy, eggs, soy, and legumes — provide a good balance of essential amino acids.

   • Plant-based diets can meet protein needs but might require combining different protein sources (e.g., rice and beans) to get a full amino acid profile.

4. Weight Management:

   • Higher protein diets can help with satiety and preserving lean muscle mass during weight loss.

5. Myths Debunked:

   • Concerns about high protein intake damaging kidneys have largely been debunked in healthy individuals.

   • Protein is not inherently harmful for bone health — in fact, it may support it when paired with adequate calcium intake.

When it comes to what we eat and how we eat protein, the latest thinking emphasizes a balanced approach that optimizes absorption, muscle synthesis, and overall health. Here is a practical breakdown:

What We Eat: Protein Sources

1. Animal-Based Proteins (Complete Proteins):

   • Lean meats: Chicken, turkey, lean beef, pork tenderloin.

   • Fish and seafood: Salmon, tuna, shrimp, sardines.

   • Dairy: Greek yogurt, cottage cheese, cheese, milk.

   • Eggs: Whole eggs and egg whites.

   • Protein powders: Whey, casein, and egg protein powders.

2. Plant-Based Proteins (May Need Combining):

   • Legumes: Lentils, chickpeas, black beans.

   • Grains: Quinoa, farro, bulgur.

   • Soy products: Tofu, tempeh, edamame.

   • Nuts and seeds: Almonds, chia seeds, hemp seeds.

   • Plant-based protein powders: Pea, rice, hemp, or blended options.

In the Chesapeake region, we are incredibly lucky to have some of the greatest and fresh protein resources right at our local food markets, farmers’ markets and at the many larger grocery stores that carry local produce and seafood. We have always been proponents of stretching our protein as a means to eat a more plant-based diet. And while that might take a little more planning, in our region, the options are plentiful.

Now let’s take a deep dive into our local seafood:

You can pack in the protein and help the ecosystem of the bay when you eat the invasive blue catfish. They are a reliable source of protein and healthy omega-3 fatty acids, offering a nutritious and delicious option, with a 4-ounce serving containing about 19 grams of protein and 90 calories.

Thanks to Oyster farms and groups like the Oyster Recovery Project, oysters are plentiful again in our region and are available all year round. A 3-ounce serving (about 2-3 raw oysters) contains 69 calories and 8 grams of protein. They are also a good source of zinc, selenium, and vitamin B12. 

And what about our claim to fame Maryland crabs Three ounces of crab meat has around 74 calories, 15.4g of protein, 0.03g of carbohydrates, 0.0g of fiber, 0.9g of fat, and 0.0g of sugar. It is also a useful source of minerals such as calcium, phosphorus, potassium, and zinc.

And lastly, If you are looking for a high-protein, low-carb, low-fat staple in your diet you might consider wild-caught USA shrimp (avoid imported farm-raised shrimp). A 3-ounce serving of shrimp (8-9 large shrimp) contains 19 grams of protein, has only 101 calories, and is rich in selenium, choline, and vitamin B-12. Here is Chef John’s steamed shrimp recipe and a Chesapeake Bite video to get you started!

What are your thoughts on the high protein, low carb trends and do you have recipes for healthy plant-forward meals you’d like to share with us? We will add some of your comments and recipes in a future blog. We will only share your initials and hometown but please when you send them to us share your full name. We can’t wait to sift through them!

You can listen to the Nutrition Diva podcast wherever you listen. To listen on Apple Podcast, visit: Apple Podscasts

For more information on Monica Reinagel, MS, LDN, visit her website, here: https://wellnessworkshere.com/