ASK the EXPERT

What About Protein?

Q: I hear a lot about how important it is to get a lot of protein if I want to improve my strength and endurance. Some say to be sure not to get too much. How much should I be eating?

A: There is a lot of conflicting information about protein. An adult with an average amount of activity needs 0.8 grams (g) of protein per kilogram of body weight (about 0.36 grams per pound). For a 130-pound (59kg) person this is 47g of protein per day. This is the minimum level needed to provide what the body needs.

Endurance athletes, and many walkers fall into this category, need to average 1.1 grams to 1.4 grams per kilogram per day (0.5 gram-0.63 grams per pound) per day while training. For a 130-pound person, that would be between 65 grams and 83 grams. The upper end is only for those times of more intense training or times of long mileage.

Extreme or ultra-endurance athletes need up to 2 grams per kilogram (0.9 grams per pound) while undergoing intense training. These athletes train hard for several hours a day most days.

Q2: Okay, I think I fit into the endurance athlete category, probably more towards the lower end. So what does 65g of protein look like?

A: Great question! Here’s what a day might look like (see chart).

Q3: You’ve talked about the minimum amount of protein. Can I eat too much? Are there any risks to eating too much protein?

A: To answer this let’s first look at how the body uses dietary protein. When we eat protein our bodies break the proteins down into amino acids that our bodies then use to make things our bodies need. What it doesn’t need for these things it breaks down into glucose to be used for energy. Protein is not a “clean” fuel. Using protein for fuel produces nitrogen and an acidic environment. The kidneys excrete the nitrogen, and the body buffers the acid to maintain a normal pH.

So where is the problem? The kidneys have to work a little harder when there is excess protein. This requires more water, so the individual needs to drink more. Calcium is a major buffer in the blood. Therefore, the body uses a little calcium for each gram of excess protein eaten. Our bodies must get calcium from the diet or from our bones. Prolonged high-protein intake increases the risk for osteoporosis in both men and women.

Q4: I noticed you included a plant-based menu. Don’t we need animal proteins to give us all the amino acids we need (something about incomplete vs. complete proteins)?

A: A complete protein contains all eight of the essential amino acids in the correct proportions humans need. Animal products contain complete proteins. Plant-based complete proteins include soybeans and quinoa.

An incomplete protein either is missing one or more essential amino acid or there is one or more present in significantly lower amounts than what is needed. Vegetables, grains, legumes, nuts, seeds, and even fruit contain varying amounts and combinations of amino acids. In a varied plant-based diet the body gets all the amino acids it needs.

— Meredith Hudson

Meredith Hudson, RN, ND, is a naturopathic physician with a focus on wellness and performance. She brings many years of experience as a registered nurse to her clinical practice. Hudson can be contacted
at 503-279-0205.