PROTEIN AND PAIN

Seem like an odd combination?

They are more connected than you might think.

Lack of dietary protein may be contributing to your inability to overcome pain.

When dealing with a muscle or tendon injury, part of the healing process is regeneration of new cells.

The building or development of new muscle cells is known as muscle protein synthesis (MPS).

Muscle protein synthesis is a metabolic process that builds muscle mass by incorporating amino acids into skeletal muscle proteins.

The minimum amount of protein consumed at a given time to stimulate muscle protein synthesis is 30 grams. The optimal range is between 30-50 grams.

The recommended total amount of protein per day is 1 gram per pound of ideal body weight.

For example, I weigh 140 pounds, so I eat 140 grams of protein per day.

Someone who is 200 pounds would consume 200 grams of protein per day.

The goal is “ideal body weight” which is not necessarily your current body weight.

If you want to weigh more or less than your current body weight, your protein intake would reflect that goal number.

If I weigh 140 pounds, but want to weigh 160 pounds, I would consume 160 g of protein a day.

How much exactly is 30 grams of dietary protein?

Well, to give you an idea, here are some examples of sources of quality protein and how many grams are in a standard serving size. In the US, the average portion of meat is around 3 oz.

·       Chicken breast 26 grams

·       Pork tenderloin 22 grams

·       Ground bison 21

·       Salmon 17 grams

·       White fish 20 grams

·       Tofu 8 grams

·       Canned tuna 16 grams

·       Shrimp 20 grams

·       Steak 24 grams

·       Venison 25 grams

·       Deli turkey 19.5 grams

Other sources of quality protein

·       2 eggs 10 grams

·       ½ cup eggs whites 103 grams

·       Single serving Greek yogurt 12 grams

·       Single Serving Cottage cheese 16 grams

·       1 scoop of whey protein 25 grams

There is a critical component of MPS that we must recognize.

Muscle protein synthesis muscle mass by incorporating amino acids into skeletal muscle proteins.

I will try to keep this as simple as possible.

The human body uses 20 different amino acids to synthesize proteins and build new muscle fibers.

You need to consume ALL 20 OF THEM in a meal in order for them to be used to make new muscle.

QUALITY PROTEIN (all the sources listed above, most of which comes from animal) includes all 20 essential amino acids required for building muscle.

Protein from plants DOES NOT include all 20 essential amino acids required to build muscle.

People who choose to be plant based can combine different plant-based protein sources to create the total amino acids necessary to build muscle. However, that takes a very deep understanding of what each plant/ grain is made of and appropriately pairing them at each meal.

Sources of plant-based protein (These foods individually DO NOT have all essential amino acids required to build new muscle)

·       0.5 cup peas 4 grams

·       0.5 cup edamame 4 grams

·       0.5 cup beans 8 grams

·       2 Tbsp hummus 2 grams

·       0.25 cup nuts 5 grams

·       1 cup almond milk 1.3 grams

·       1 cup cooked quinoa 8 grams

·       1 cup cooked brown rice 5 grams

·       1 cup broccoli 2.6 grams

·       1 cup spinach 1 grams

As you can see from the numbers above, if you choose to follow a plant-based diet, it requires A LOT more food to achieve 1 g protein per pound of body weight. In order to hit this number, your quantity of carbs and fats would substantially increase leading to an overall increase in daily calories.

If you are actively participating in a rehab program, but you feel your pain progress is limited, take a look at your daily nutrition habits.

 How much protein are you currently consuming in one meal?

How much protein are you currently consuming in an entire day?

Your goal should be to consume 1 gram of QUALITY protein (meat, fish, eggs, Greek yogurt, whey protein) per pound of body weight a day. And to have 30-50 grams of quality protein at each meal.

If you are at a plateau in your rehab or struggling with your nutrition, let’s chat!

This could be one of several variables standing in the way of you and your goals!

Just text the word PROTEIN to 954-519-4185 and I will personally respond to explore possible barriers and create a plan to unlock your potential!

All my best,

Dr. Hannah Sweitzer