The Power of Protein: Maintaining a Youthful Appearance, Achieving Fitness Goals
by Lauren N Thompson, MHS
The dietician advises, “Generally speaking, protein should make up about 10%-35% of your daily macronutrient consumption. For more personalized guidance, I suggest reaching out to a registered dietitian who can guide you based on your specific variables.” What about supplements? “Protein supplements such as bars and powders can be helpful for those who are concerned they’re not eating enough protein or who need some on-the-go, convenience options. In that case, I typically like whey or pea protein powders. You may want to avoid ones with sugar alcohols as these can trigger uncomfortable bloating, gas, and stomach upset for some people, especially if consumed in higher quantities.”
Protein, an obsession previously reserved for gym bros, has become diet culture’s latest savior. More than 288 million posts related to “high protein food” have been shared on TikTok. Is it really that powerful? Food contains three macronutrients: protein, fat, and carbohydrates. All three are essential to fueling our body’s systems and protecting overall health. “Protein is one of the three macronutrients (plus water) that we need in larger quantities in our diet,” Elizabeth Harris, an Annapolis-based Registered Dietitian, explained. “We need protein to build, repair, and provide structure to muscles, bones, and other tissues. Some proteins are enzymes necessary for digestion, energy production, blood clotting, and other critical functions. Others are hormones that deliver important chemical messages throughout our bodies.”
Tips to hit your protein goals Include protein in meals and snacks to help balance your blood sugar levels and keep you satiated in between meals. Choose leaner sources of protein such as chicken, turkey, fish, low-fat dairy, and eggs. Don’t forget about plant-based proteins such as legumes, nuts, nut butters, seeds, quinoa, tofu, and whole grains. If you’re choosing to supplement with protein powder, you can add it to smoothies, oatmeal, energy balls, pancakes, or other baked goods.
As we age, the importance of maintaining a healthy protein intake only increases.
According to Elizabeth, adults naturally lose 3-8% of their muscle mass every decade starting at age 30, with the loss rate increasing after 60. However, maintaining a healthy protein intake and engaging in resistance training can slow this decline and promote healthy aging. Here are Elizabeth’s answers to these FAQs: What is protein’s role in achieving fitness goals? “In terms of fitness, protein helps build muscle mass and support muscle repair after workouts, and is most readily absorbed within 30-60 minutes of completing a workout.” How much protein do I need daily? Each person’s protein needs will vary based on their age, genetics, pregnancy, lactation, activity level, and health status.
For more nutrition insights from Elizabeth Harris, RDN, including her podcast Wellness Rebranded, visit elizabethharrisnutrition.com. Disclaimer: This article is for informational purposes only and not professional advice. Reading it does not create a client relationship with the publisher or authors. This article should not be used as a substitute for professional advice from a licensed professional. For specific concerns, please consult a licensed professional.
WINTER 2025 | 65
Powered by FlippingBook