CU Boulder nutritionist Nicole Stob will discuss this vital macronutrient during the Jan. 29 Let’s CU Well seminar

Are you getting enough protein in your diet?

If you are like most Americans, you probably are—but then again, it’s understandable if you don’t know for sure, according to Nicole Stob, a nutritionist and assistant teaching professor in the University of Colorado Boulder Department of Integrative Physiology.

“What I find is that a lot of students, or just people in general, think they are not consuming enough protein, when, in fact, if they are consuming meat, it’s actually pretty easy to get enough in your diet,” she says.

Stob will share insights regarding the benefits of protein, the types of protein, the ideal protein intake for special populations, and some misconceptions about protein during her upcoming Let’s CU Well seminar, “Protein: Is it for me? Pro tip: It’s for everyone.”

The seminar is scheduled as a Zoom presentation starting at 1 p.m. on Monday, Jan. 29. The event is free, but registration is required.

The Let’s CU Well speaker series are offered with CU staff, students and interested community members in mind. The series is an offshoot of Be Well, a wellness initiative launched by the College of Arts and Sciences.

In her presentation, Stob says she will emphasize why protein is important, beyond simply building or maintaining muscle mass.

“I think the average person probably doesn’t realize how much protein does in the body,” she says. “Most people think about protein as it relates to muscles; building muscle mass or maintaining muscle mass, but that’s just one of the things it does in the body. It’s part of the immune system and it’s part of everything else in the body as well.”

Recommended daily protein

The recommended daily protein consumption for individuals depends upon several factors, including their age and how active they are, Stob says. For average American adults, who tend to be fairly sedentary, nutritionists recommended 0.8 grams of protein per kilogram of body weight. For someone in that category who weighs 70 kilograms (roughly 154 pounds), for example, the suggested daily protein intake would be about 56 grams.

Given that one 3-ounce hamburger (about the size of a deck of playing cards) has about 25 grams of protein, Stob says it’s not hard for the average American to meet their recommended protein intake.

“Again, a lot of people who think they are not getting enough protein probably are. That’s probably the biggest misconception when it comes to protein.” she says. “Like with many things in nutrition, the answers aren’t always immediately clear because there’s just so much misinformation out there.”

When most people think of protein, Stob says, they tend to think of animal-based foods, such as meat, poultry and eggs, but there are plenty of plant-based foods offering healthy protein as well.

“Protein is found in both animal- and plant-based foods. The difference is that animal-based ones tend to be better absorbed. It gives you more amino acids, the building blocks of proteins,” Stob explains. “But you can get protein from plants, too. So, someone who is a vegetarian or vegan isn’t out of luck; it is possible to get enough protein and maintain a healthy diet.”

For those who opt for a vegetarian or vegan diet, Stob says she generally recommends they eat plant-based foods rich in protein, such as soy, peas, legumes and beans.

“I’m always telling the college kids, when they go to Chipotle, ‘Get extra beans on your bowl,’ because they have a good amount of protein and they’re a great source of fiber, too. They are a great food and really underrated, if you ask me.”

A whole-person approach

In her presentation, Stob says she will spend a bit of time talking about how certain groups require extra protein.

“Because Boulder is such an active community, I will talk about how athletes need more protein,” she says. “I will also talk about aging and the importance of consuming enough protein as we age. The loss of muscle mass due to aging is a real thing, so it’s important to give your body the building blocks it needs, including protein, to stay healthy.”

In recent years, the paleo (aka “Cave Man”) and Atkins diets that emphasize eating proteins and eliminating carbohydrates have found favor with a certain portion of the population.

For her part, Stob says she emphasizes to her students that there is no one diet that is right for every individual.

“Some people do really well on something like the paleo diet. For others, without carbohydrates, they just can’t function; they don’t have enough energy,” she says. “Everyone is different.”

Stob adds that the choices people make about their nutrition need to done in the context of maintaining a good, healthy lifestyle.

“Taking a whole-person approach to health involves realizing we need to take a look at physical activity, nutrition and mental health,” she says. “Nutrition is such an integral part of wellness and a healthy lifestyle. If that gets ignored, it’s a problem.”

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