Protein & Fiber: What do we really need to know?

Protein, it's about more then muscle mass!

It is well known that consumption of protein helps to build and maintain muscle mass.  What you may not know, is that protein is a key component of neurotransmitters which send signals through the nervous system. 

These include mood regulating neurotransmitters such as:

• Serotonin which makes us feel calm and happy.

• Dopamine which is involved in reward and motivation.

• Oxytocin which helps with social bonding and connection.

• Melatonin which signals our body that it is time to sleep.

How much protein do you really need?

There are multiple calculators available for determining how much protein is needed for each person.  But it is also important to keep in mind what your activity level is to ensure you are eating enough.

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it's the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.

People who exercise regularly also have higher needs, about 1.1-1.5 g protein per kg of body weight. People who regularly lift weights or are training for a running or cycling event need 1.2-1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.

What about Fiber?

We all have heard that the key to improving overall health is to start with gut health.  But what does that mean and how do we start?  

The term “gut microbiome” refers to the microorganisms living in your digestive system. Each person has about 200 different species of bacteria, viruses, and fungi in their digestive tract. Research indicates that having a large variety of bacteria in the gut may help reduce the risk of inflammatory disease processes and development of chronic conditions. 

One way we can support a healthy gut microbiome is by consuming enough fiber in our diets.  The microflora in the intestines eat the fiber we consume and turn it into metabolites and chemical byproducts including short chain fatty acids which help to reduce inflammation in the body.  This may help to regulate mood and brain function, hormone production, gastric motility, skeletal muscle metabolism, and bone health.  Fiber can help remove LDL ("bad" cholesterol) and improve HDL ("good" cholesterol). 

Simple changes such as changing from white flour products to whole grain and adding in a few extra servings of fruits and vegetables can make an impact on fiber intake. 

How much fiber do we need?

The USDA recommends:

• 25-28 grams of fiber per day for women under 50.

• 22 grams for women over 50.  

• 38 grams of fiber per day for men.