Dr. Alex Jimenez, El Paso's Chiropractor
I hope you have enjoyed our blog posts on various health, nutritional and injury related topics. Please don't hesitate in calling us or myself if you have questions when the need to seek care arises. Call the office or myself. Office 915-850-0900 - Cell 915-540-8444 Great Regards. Dr. J

Daily Value of Protein According to Different Needs

Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day—46 grams for an average woman. That equals as little as 10% of daily calories. If you’re not super active, that’s likely adequate, and you’ll hit the target effortlessly if you follow a typical Western diet.

To get your personal protein “RDA,” multiple the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, that would be 54 grams.) Double it if you’re very active or aiming for “optimal protein,” which can help you maintain muscle as you age and support weight loss.

American women already eat about 68 grams a day, according to the latest data from the National Health and Nutrition Examination Survey. “There’s no reason to go out of your way to get protein,” says Dariush Mozaffarian, MD, dean of the Tufts Friedman School of Nutrition Science & Policy. “Just eat a variety of fish, nuts, beans, seeds, and dairy, including yogurt.” However, increasing your protein well above the RDA may make sense if…

RELATED: 17 High-Protein Snacks You Can Eat on the Go

Protein Amounts for Active People

That means getting at least 35 to 40 minutes of moderate exercise four or five days a week, including resistance training two or more times a week. Consider eating 1.2 to 2 grams of dietary protein per kilogram (or about 0.5 to 0.9 grams per pound) of body weight each day, says Nancy Rodriguez, PhD, professor of nutritional sciences at the University of Connecticut. That amount is best for rebuilding muscle tissue, especially if you do a lot of high-intensity workouts, research suggests.

RELATED: The Best Vegan and Vegetarian Protein Sources

Protein Daily Value for Weight Loss

Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”

While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram (roughly 0.8 to 0.9 grams per pound) of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.

RELATED: 3 Delicious Protein Pancake Recipes

Protein Amount for Middle-Aged People

Eating more protein as you get older may help you maintain muscle and ward off osteoporosis, “so you can stay stronger and more functional,” says Rodriguez. In a 2015 study, adults over the age of 50 who roughly doubled the RDA (eating 1.5 grams of protein per kilogram, or 0.68 grams per pound, of body weight) were better able to rebuild and retain muscle after only four days, compared with control groups eating the RDA.

Doubling the RDA gives you “optimal protein,” a concept that Rodriguez and more than 40 nutrition scientists advanced at a recent Protein Summit, the findings from which were published in 2015 in The American Journal of Clinical Nutrition. Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.

Be sure to consult your healthcare provider on the proper nutrition and diet according to your specific needs.blog picture of a green button with a phone receiver icon and 24h underneath

For more information, please feel free to ask Dr. Jimenez or contact us at 915 850-0900 .

Additional Topics: What is Chiropractic?

Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient’s strength, mobility and flexibility.

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Dr. Alexander Jimenez ♛
Advanced Chiropractic & Wellness Authority ⚕ Healthcare Educator • Injury, Sciatica Specialist • 915-850-0900 📞
We Welcome You 👊🏻.
Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive, cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, practical strength training, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries.

We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages.

As an extension to effective rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities premier doctors, therapist and trainers to provide high-level competitive athletes the possibilities to push themselves to their highest abilities within our facilities.

We’ve been blessed to use our methods with thousands of El Pasoans over the last three decades allowing us to restore our patients’ health and fitness while implementing researched non-surgical methods and functional wellness programs.

Our programs are natural and use the body’s ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living.

With a bit of work, we can achieve optimal health together, no matter the age or disability.

Join us in improving your health for you and your family.

It’s all about: LIVING, LOVING & MATTERING! 🍎

Welcome & God Bless

EL PASO LOCATIONS

Central:
6440 Gateway East, Ste B
Phone: 915-850-0900

East Side:
11860 Vista Del Sol, Ste 128
Phone: 915-412-6677