How much pro­tein do I need?

Kapi-Mana News - - YOUR HEALTH -

I think I’mlack­ing in pro­tein, I eat a rel­a­tively bal­anced diet and in­clude meat but I read it’s dif­fi­cult to get enough pro­tein. What are your thoughts on this? With thanks – Susie.

Hi Susie. Pro­tein is an es­sen­tial macronu­tri­ent. It sup­plies us en­ergy, helps our bod­ies re­cover and is a crit­i­cal part of our im­mune sys­tem. Pro­teins are com­posed of amino acids, which are the build­ing blocks of mus­cle and other body pro­teins.

In the Western world it’s pretty dif­fi­cult to be­come pro­tein de­fi­cient if you eat a var­ied diet con­sist­ing of whole foods.

The rea­sons you may not be get­ting enough pro­tein are fairly straight­for­ward such as, not con­sum­ing enough food in gen­eral (low en­ergy/calo­rie re­stric­tive diet), you’re fol­low­ing a re­stricted diet such as a veg­e­tar­ian or ve­gan diet, or if you have some di­ges­tive sys­tems prob­lems. If it is the lat­ter, you may not ab­sorb the amino acids from your pro­teins foods ef­fec­tively. If you don’t eat enough food, your body may not have enough amino acids for build­ing mus­cles, im­mu­nity, and healthy hair, skin and nails etc.

Sci­ence cur­rently sug­gests that the av­er­age per­son needs to con­sume some­where be­tween 0.5 and 1 gram of pro­tein per kilo­gram of body weight. On av­er­age, this sug­gests that for a per­son who weighs 70kg, that would be about 55 grams of pro­tein per day.

But con­sum­ing ‘‘ad­e­quate’’ amounts of pro­tein de­pends on a num­ber of fac­tors in­clud­ing: your phys­i­cal ac­tiv­ity, age, cur­rent mus­cle mass or cur­rent state of health (par­tic­u­lar med­i­cal con­di­tions can re­quire higher or lower con­sump­tions of pro­tein). Fur­ther­more, noth­ing in na­ture is 100 per cent pro­tein. Many peo­ple have been mis­in­formed about how much pro­tein they ac­tu­ally need for op­ti­mal health. I’ma health coach and I wanted to knowwhat your top three health tips would be for any­one want­ing to lead a health­ier life­style? Thanks, Chrys­tal.

Hi Chrys­tal. It’s dif­fi­cult to choose just three – but I think th­ese tips are great for any­one want­ing to im­prove their health and well­be­ing, re­gard­less of their cur­rent health sta­tus;

In­stead of fo­cus­ing on eat­ing

1. Ask Dr Libby

Email your ques­tions for Dr Libby to ask.dr­libby@fair­fax­me­ Please note, only a se­lec­tion of ques­tions can be an­swered. less of some­thing that isn’t good for you, fo­cus on eat­ing more whole real food.

Be­come breath aware. A lot of peo­ple live on adrenalin and it


can cause a host of prob­lems. Di­aphrag­matic breath­ing low­ers stress hor­mones more ef­fec­tively than any­thing.

3. Stay in touch with what a gift life is. When we feel grate­ful we can’t be stressed.

For veg­e­tar­i­ans or ve­g­ans, al­monds and some other nuts are a good source of pro­tein.

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