Boost Protein Intake: Foods to Eat & How Much You Need

It’s a surprisingly common struggle: consistently hitting your daily protein goals. As someone who’s been actively trying to prioritize nutrition, I understand the challenge. But according to Ayla Barmmer, MS, RDN, LDN, founder of FullWell Fertility, it’s a challenge worth tackling. “Protein is essential for building and repairing every cell in your body,” she explains. “It supports the creation of enzymes and hormones, boosts immune function, and helps transport nutrients.” And it’s not just athletes or bodybuilders who need to pay attention; Barmmer points out that inadequate protein intake can lead to a host of unwelcome symptoms, from weakness and reduced strength to brittle hair and nails, a compromised immune system, and even mental fog.

The recommended daily intake can experience daunting. Barmmer provides a simple guideline: one gram of protein per kilogram of body weight for sedentary adults, 1.6 to 2.2 grams per kilogram for active individuals, and 1.2 to 1.5 grams per kilogram for those over 65. For someone weighing 72.5 kilograms (around 160 pounds), that translates to roughly 145 grams of protein per day. It’s a significant amount, and it requires a conscious effort to incorporate protein-rich foods into every meal.

Fueling Up with Fish

When it comes to protein sources, fish offers a fantastic option. However, not all fish are created equal. The FDA recognizes over 36 varieties as healthy choices, but some stand out for their protein content. Ahi tuna boasts 24.4 grams of protein per 100-gram serving, while salmon provides 25.92 grams. Cod offers 19.36 grams, and mackerel packs in 25.45 grams per 100-gram serving. Incorporating these into your diet, whether grilled, baked, or even canned, can significantly contribute to your daily protein intake. Considering Seattle’s proximity to the Pacific Ocean and its thriving seafood industry, accessing fresh, high-quality fish is relatively easy for residents.

The Mighty Hemp Seed

Don’t underestimate the power of tiny seeds! Hemp seeds are surprisingly mighty, delivering a substantial protein punch. Just two tablespoons contain as much protein as two egg whites, along with all nine essential amino acids – a rare and valuable combination. They’re also a decent source of omega-3 and omega-6 fatty acids. Hemp seeds can be easily added to smoothies, yogurt, salads, or even sprinkled on top of toast.

Eggs: A Nutritional Powerhouse

Eggs are a classic protein source for a reason. Barmmer emphasizes the importance of consuming the entire egg, yolk included. A large egg provides approximately six grams of available protein, along with a good dose of choline, a nutrient that supports brain, liver, and gallbladder health. While Seattle has a vibrant breakfast and brunch scene, ensuring eggs are a regular part of your weekly rotation is a simple yet effective way to boost your protein intake.

Nut Butter: A Modest Contributor

While nut butters can be a tasty addition to your diet, Barmmer cautions against relying on them as a primary protein source. “They will give a small boost but it simply requires too much in terms of volume and calories to reach your protein needs with them,” she explains. To put it in perspective, it would take 679 calories worth of peanut butter (7 tablespoons) to equal the 175 calories of an 85-gram serving of chicken. Nut butters are best enjoyed as part of a balanced diet, rather than as a protein powerhouse.

Protein and Reproductive Health: A Seattle Perspective

Given Ayla Barmmer’s expertise in fertility nutrition, it’s worth noting the connection between protein intake and reproductive health. FullWell Fertility, Barmmer’s company, focuses on providing science-backed nutrition for those navigating fertility, pregnancy, and loss. The Puget Sound region, including Seattle, has a growing number of individuals and couples focused on family planning. Ensuring adequate protein intake is crucial for both male and female reproductive health, supporting egg and sperm quality, hormone balance, and overall fertility outcomes. The University of Washington Medical Center, a leading healthcare provider in the area, offers comprehensive fertility services and emphasizes the importance of nutrition in their patient care plans.

Navigating Protein Needs in Seattle: A Local Resource Guide

Given my background in nutritional science and the increasing awareness of protein’s importance, particularly within the context of reproductive health, if you’re finding it challenging to meet your protein needs in the Seattle area, here are three types of local professionals who can provide valuable support:

Registered Dietitian Nutritionists (RDNs) specializing in Fertility:

Look for RDNs with advanced training in reproductive health and functional nutrition. They can assess your individual needs, create a personalized meal plan, and address any underlying nutrient deficiencies. Credentials to look for include RDN, LDN (Licensed Dietitian Nutritionist), and potentially certifications in functional medicine or fertility counseling. Many RDNs in Seattle offer telehealth appointments, making access convenient.

Functional Medicine Practitioners:

Functional medicine takes a holistic approach to health, addressing the root causes of imbalances. Practitioners in this field can investigate potential factors impacting your protein absorption or utilization, such as gut health or hormonal imbalances. Look for practitioners with medical degrees (MD, DO) or advanced practice certifications who have completed specialized training in functional medicine.

Personal Trainers with Nutritional Coaching Certifications:

If you’re an active adult, a personal trainer can help you optimize your protein intake to support your fitness goals. Seek trainers who hold certifications in nutrition coaching, in addition to their fitness certifications. They can provide guidance on meal timing, protein supplementation, and exercise-induced protein needs. Several gyms and fitness studios throughout Seattle offer both personal training and nutritional coaching services.

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