Proteins have many roles in the human body, from repairing tissues to acting as biochemical messengers to maintaining muscle mass and plump skin.
Collagen is the most abundant protein in the human body, and it impacts the appearance and elasticity of the skin.
Studies suggest that a diet low in protein is associated with several skin issues, including premature aging, acne, pigmentation, and melasma.
In addition to playing a role in keeping your skin looking plump and fresh, an adequate protein intake is critical for losing weight and maintaining muscle mass.
We want to help you prevent some of the issues linked to protein deficiency. Below, we asked Dr. Pompeyo Chavez, our expert at Soulage Wellness & Aesthetic Center in Bastrop, Texas, to explain how to ensure you’re including enough protein in your diet.
Dietary guidelines for protein
The U.S. Department of Agriculture (USDA) dietary guidelines recommend getting anywhere between 10% and 35% of your daily calories from protein.
However, these numbers can increase if you’re active or if you’re looking to build muscle or maintain muscle mass. For example, athletes often eat anywhere between 1.2 and 2 grams of protein per kilogram of body mass.
Best sources of protein
Not all types of protein are the same. Some types of protein are complex, meaning they contain all the amino acids necessary to build muscles and other acids, and are also better absorbed.
As a general rule of thumb, protein from animal sources has a higher absorption rate than protein from plant sources.
There’s a reason why so many athletes and bodybuilders swear by their whey protein shakes and bars: the proteins found in whey protein are the easiest to absorb.
The second best source of protein is eggs. If you’re worried about raising your cholesterol levels, eat egg whites instead of whole eggs to get the protein without any saturated fat.
However, egg yolks and egg whites are best eaten together, as egg whites contain an antinutrient that interferes with biotin absorption, while egg yolk contains plenty of biotin.
All types of meat contain proteins that are easy to absorb. However, the protein from fish, followed by beef, is the easiest for the human body to use.
Effortlessly incorporate protein into your diet
Whether you’re looking to lose weight or simply build more muscle, Dr. Chavez can help you effortlessly incorporate more protein into your diet with the Ideal Protein protocol. It’s a medically-supervised weight loss protocol that will ensure long-term success with a structured program that puts an end to yo-yo dieting. Contact us to schedule an appointment and learn more about the Ideal Protein protocol.