Do you need more protein?

Nicole spoke with the CBC's Ian Hanomansing (and she got to bring her son!) about the plethora of processed foods touting higher protein levels: https://www.cbc.ca/player/play/video/9.6892673

It would be easy to think that you are short on protein if you are on social media or based on the huge increase in protein-enriched processed foods available in grocery stores and fast food outlets. However, Canada does not identify protein as a nutrient of concern, meaning that most people get enough to meet their needs. Those in food insecure situations may be the group in opposition to this, but there can be many ways to meet protein. needs on a budget.

Although Canadians are not likely deficient in protein, it is still critical to meet your daily needs, not just to build muscle but for all of the essential chemicals in your body like your digestive enzymes, neurotransmitters and hormones.

So how much protein do you actually need? The simple answer is 0.8-1.0 grams per kilogram of body weight per day (body weight in lbs divided by 2.2). So a 70 kg person needs about 70 grams of protein per day. It might be recommended to go up to 1.5 grams/kg/day for body composition goals of increased muscle mass, but this is easier to acheive if you are consuming adequate calories. It is not recommended to consume 2 grams/kg/day of protein for longer time periods due to the added stress on the liver and kidneys, but can be used short-term for wound healing.

To determine if you are meeting your protein needs and choosing the optimal protein sources for your body, consider scheduling a nutrition consult: https://www.vancouverdietitian.com/book-appointment