According to BC Cancer, protein helps build and maintain muscle mass, reinforces the immune system’s ability to fight infection and improves recovery. Without sufficient levels of protein, you might experience things like brittle nails and hair, muscle weakness or frequent colds.
How much protein do you need?
While it’s important to talk to your healthcare provider before making any major changes to your diet, the average healthy adult requires around 0.8 grams of protein per kilogram of body weight. You can calculate how much protein you need by converting your weight from pounds to kilograms (dividing by 2.2), then multiplying by your protein needs. If you weigh 150 pounds, for example, this would be: 150 divided by 2.2 = 68 kg; multiplying by 1.0 and 1.5 means you need between 68 and 102 grams of protein per day.
Dividing your protein into smaller portions and consuming them throughout the day is the best way to ensure your body is able to absorb and maximize its benefits. It also guarantees that you’re receiving a steady stream of energy and reinforcing your body’s ability to maintain muscle mass.
What are some good sources of protein?
According to the MD Anderson Cancer Centre, poultry is a great source of protein. Just three ounces of cooked dark or white meat is packed with roughly 21 grams worth.
Seafood, particularly, shrimp, salmon and cold-water fish are great additions to your menu. Salmon is loaded with omega-three fatty acids, “healthy fats” that support heart and brain health. A four-ounce salmon filet can contain as much as 25 grams of protein.
Almond butter and peanut butter are also great ways to inject a little more protein into your diet. Just one serving of either can contain as much as 8 grams of protein. Other plant-based proteins include quinoa, hemp seeds, soy and buckwheat.
Eggs, which contain around 7 grams of protein each, are another great option that offers a lot of variety — think about having them scrambled, poached or hard-boiled. In fact, boiling a few eggs and leaving them in the fridge can be a handy and quick snack idea.
Greek yogurt is also a protein powerhouse and can be eaten by itself, added to smoothies or combined with fruits and nuts to give your body an extra nutritional boost.
If you are concerned about how much protein you are getting, reach out to your doctor for guidance.