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Leveraging Dietary Protein

Leveraging Dietary Protein

Leveraging Dietary Protein

* Why is protein needed?

* What kind of protein?

* How much?

Why is Protein Needed?

Obesity Prevention: The American diet tends to be high in carbohydrates and fats.  Excessive intake of these nutrients is driving an epidemic of obesity, diabetes, heart disease and cancer.  If protein intake is increased, it crowds out carbohydrates and fats and also makes you less hungry between meals.  The result, less obesity, heart disease, cancer and diabetes.

Skeletal Health: Many adults don’t have enough protein in their diet to support minimal health of the skeleton.  A diet low in protein cannot provide the amino acids necessary for all body systems.  The consequence?  Loss of muscle mass becomes a serious problem.  When you lose muscle, your risk of injury from falls increases.  For example, hip fractures are related to lower leg weakness (the result of reduced muscle mass).  Furthermore, normal spine shape depends on the muscles in the back to resist forward bending.  When muscles along the spine are lost, a forward bend in the  spine occurs, creating back pain and decreasing lung volume, which increases your risk of pneumonia or respiratory failure if you get sick.  

Glucose Metabolism:  Beyond its importance for your skeleton, muscle plays a huge role in energy metabolism. Muscle in your skeleton is an essential consumer of glucose .  When you have less muscle, blood glucose gets out of control and the risk of diabetes increases.  

CONCLUSION: We need protein for muscle health and all of its benefits.

What Kind of Protein?  There are both plant and animal sources of protein.  Is one better than the other?

A recent study from China points the the value of having dietary proteins from a wide range of plant and animal sources.  In this study,  people  who consumed protein from a wide variety of sources experienced fewer problems with high blood pressure. 

CONCLUSIONI: Get Protein from Variety of Sources:

 

Dietary Protein is Essential

How much protein do you need?  

The answer for people with regular intentional physical activity: 1 g of dietary protein for each kilogram of body weight.  So if you weigh 180 pounds (82 kg), you need 82 g of dietary protein each day.  Let’s consider an average eating scenario to see if it will deliver this much.

Breakfast: poultry egg x 2 (12 g)

slice of whole wheat toast (3.6 g)

sausage patties  x 2 (10 g)

greek yogurt x 1 cup (16 g)

blueberries 4 oz (0.5 g)

Lunch: Flour tortilla (for taco) x 2 (8 g)

chicken filling x 6 oz (52 g)

spinach leaf x 2 (1 g)

Dinner Salmon filet x 6 oz (34 g)

brussel sprouts x 6 oz (1 g)

dinner roll x 1 (2 g)

Total: 140 g!

If that a typical meal plan for you, then you can easily get 100 g of protein daily.

If you are doing resistance exercise to build strength, you need more protein.  Studies indicate that you will need approximately 2 grams of dietary protein per kilogram of body weight to make strength gains.  That could be tough to do without inserting some concentrated protein shakes into your daily meal plan.

 

Protein for Strength?

Summary:

  1. Dietary Protein Is Essential!
  2. A wide variety of protein is best for your health;
  3. You should aim to consume 1 gram of protein per kilogram of body weight – double that if you are working to get stronger.

Want to learn more?  Here are some references that will make interesting reading!

Protein – Which is Best?  Hoffman et al, 2004

Dietary protein intake and human health.  Wu, 2016

Dietary Reference Intakes, NIH

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COVID19 Treatment!

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How To Control Your Heart Disease!

How To Control Your Heart Disease!

How To Control Your Heart Disease!

*  Heart Disease includes: Coronary Artery Disease, Heart Valve disease, and Heart Failure.

*  If you have one of these diagnosed conditions, focusing on control of it is the most important priority.

*  If you don’t have one of these conditions, we need to focus on prevention!

*  Most of the risk factors for heart disease are under your control.

*  Wellivery helps you to focus on those risk factors by delivering affordable access to a doctor.

Heart Disease is a scary phrase.

But, really, what does it mean?

Heart disease as a disease category includes:

  • Coronary Artery Disease
  • problems with heart valves
  • Heart Failure

Coronary Artery Disease is the most common type and causes a decrease in blood supply to the muscle of your heart.  When this occurs suddenly, its called a heart attack.

The shorter amount of time the blockage occurs, the less damage occurs in your heart muscle.

In the U.S., hospitals and ambulance systems have worked hard and at great expense to rapidly relieve such blockages. Countless lives have been saved by this approach.

Unfortunately, many patients die when the blockage causes cardiac arrest or severe heart damage.

Clearly, prevention of coronary artery disease would have a vast impact in preventing these problems.

The U.S. healthcare system has not been particularly effective at preventing coronary artery disease.  Medical research has shown how doctors should work with patients to prevent coronary artery disease and its complications.  Few doctor offices are able to follow these guidelines due to time constraints and administrative distractions.

Heart disease prevention is a primary focus of Wellivery.  Our formula?

  • Use established clinical guidelines
  • Develop a prevention plan for each patient
  • Control risk factors that are already present, and
  • Use the smartphone and phone visits as the primary platform for patient communication and education – not the doctor office.

Heart disease like most chronic diseases occurs when a genetic susceptabilty that you inherited interacts with your environment including things like: nutrition, stress, excess weight, physical inactivity, smoking, and alcohol.  We can’t change your genetic profile.

You CAN change these environmental factors that will push you into heart disease.  Wellivery is designed to be your expert physician counselor, guiding you to victory over your risk of heart disease.

Make an appointment and start making a prevention change today!

 

 

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COVID19 Treatment!

TREATMENT FOR COVID19?YES! I have been tracking the scientific and clinical literature since the beginning of the COVID-19 pandemic. I have been particularly vigilant for safe and effective treatments for COVID-19 that are used in NON-HOSPITALIZED patients that have a...

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Long COVID Lung A large number of patients that experienced COVID-19 will have persisting lung symptoms such as shortness of breath, wheezing, cough,  and decreased exercise capacity.  These problems are usually worse in patients who became so ill that they required...

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* Why is protein needed? * What kind of protein? * How much? Why is Protein Needed? Obesity Prevention: The American diet tends to be high in carbohydrates and fats.  Excessive intake of these nutrients is driving an epidemic of obesity, diabetes, heart disease and...

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Long COVID Brain You have either heard of or experienced first hand the “brain fog” associated with COVID-19 infection.  This disordered operation of thought and memory occurs during an active COVID-19 infection.  But what about later, down the road?  Do these issues...

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Infection with COVID-19 has shown us many unique medical problems caused by the virus.  Once you as a patient get out of the danger zone with your initial infection, you may not be out of the woods.  Many patients COVID-19 are reporting new problems beginning many...

Take Control of Diabetes!

*  Diabetes means your body is struggling to keep your blood sugar normal. *  There are two types of diabetes: Typle 1 and Type 2. *  If you have been diagnosed with either, careful attention to your food intake and prescribed medicine is the most...

Everyday Health for

Everybody!

 Same Day Appointments are Available.

720-900-0943

Telemedicine for You!