Are You Eating Enough Protein for Muscle Growth & Body Repair?
Building muscle and healing from illness or accident requires more protein.
A couple of years ago, I was in a car accident and broke my pelvis and femur. Eager to recover as quickly as possible, I wanted to optimize my nutrition — while not eating animal protein.
I was surprised to find that when our bodies are subject to a chronic or acute illness or are repairing damaged tissue and bone, we require more protein. Burn patients need up to twice the normal recommended daily allowance (RDA) of protein, too.
As I’ve gotten older, I noticed I had to work harder to maintain my normal muscle tone. While my belly seemed to grow, my glutes were shrinking. Have you ever wondered why older men need to start wearing suspenders? I wrote about the answers I discovered in my article Help! My Butt’s Disappearing.
Again, older people don’t absorb protein as well as when they are younger, so they need to be more mindful to eat enough and split it up throughout the day.
What are the recommendations for those needing extra protein?
Researchers now suggest these amounts of protein to maximize healing and retain and develop strong muscles:
Average adults should eat .8 grams of protein per kilogram of body weight
Athletes in training should eat 1.5 to 2 grams of protein per kg of body weight
Those recovering from accidents/burns should eat 1.5 grams to 2 grams per kg of body weight
People older than 65 need 1 to 1.2 grams of protein per kg of body weight
(to change pounds to kg. divide pound weight by 2.2)
So a person weighing 150 lbs. with an average activity level should eat 54 gr. of protein each day. Once they’re over 65, they should up that to 70 gr. per day.
(150 divided by 2.2 rounded to 68 kg. x .8 gr= 54 gr. 68 gr. x 1.2 = 70 gr.)
If I choose to eat a plant-based diet, can I get enough protein?
I weigh 150 pounds and am fairly active, so I try to eat about 70 grams of protein a day. Since I upped my protein from 50 to 70 along with adding target exercise to strengthen my quads, hamstrings, and glutes, I’m happy to say my butt has returned. And so has my ability to climb stairs and get up off the floor without resorting to pushing or pulling myself. That was my initial goal.
What are my protein sources?
Some of my go-to foods, along with quantity and grams of protein, include:
- Pea protein 15 grams per serving
- Soy milk 8 grams per serving
- Flaxseed, ground 2 grams per tablespoon
- Lentils 18 grams per 1 cup, cooked
- Peanuts 9 grams per ¼ cup
- Rolled oats 6 grams per ½ cup dry
- Nutritional yeast 4.5 grams per 1 tablespoon
- Quinoa or farro 8 grams per 1 cup
- Pumpkin seeds 8.5 grams per 2 tablespoons
- Almonds 6 grams per 2 tablespoons
- Walnuts 4.3 grams per 2 tablespoons
- Tofu 10 grams per ½ cup
- Black beans 16 grams per 1 cup
In addition, many fruits and vegetables contain protein, generally ranging from 1.5 to 4.5 grams per cup. Grains and noncereal grains are additional sources of protein.
A typical daily diet would contain these protein sources along with other foods.
Breakfast smoothie: 1 cup soy milk 8 grams 1 scoop pea protein 15 grams 2 T. flax seeds 4 grams
Snack: handful peanuts 9 grams
Lunch: 1 cup black beans 16 grams
Supper: 1 cup tofu 20 grams
Total daily protein: 72 grams
Track your diet for a couple of days and see how your protein intake is measuring up. I like to use Cronometer for accurate and easy nutrition monitoring.
Of course, don’t forget protein is only one component of a healthy diet. We also need to consider our fiber, carbs, fat, and micronutrient intakes. Don’t obsess about your diet—enjoy as many tasty plants as you can, and it’s hard to go wrong.
References:
Why Older Adults Should Eat More Protein (And Not Overdo Protein Shakes)
Strategies to Help Heal Your Broken Bones
Nutrition and Metabolism in Burn Patients
How Much Protein do Your Athletes Really Need?
How a Plant-based Diet Can Boost Your Health
Cindy Heath is a writer who is passionate about helping others enjoy growing and preparing healthy food. Join the conversation.
