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CU 色吧亚洲 nutritionist Nicole Stob will discuss this vital macronutrient during the Jan. 29 Let鈥檚 CU Well seminar

Are you getting enough protein in your diet?

If you are like most Americans, you probably are鈥攂ut then again, it鈥檚 understandable if you don鈥檛 know for sure, according to Nicole Stob, a nutritionist and assistant teaching professor in the University of Colorado 色吧亚洲 Department of Integrative Physiology.

鈥淲hat 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鈥檚 actually pretty easy to get enough in your diet,鈥� 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鈥檚 CU Well seminar, 鈥淧rotein: Is it for me? Pro tip: It鈥檚 for everyone.鈥�

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

The Let鈥檚 CU Well听speaker series are offered with CU staff, students and interested community members in mind. The series is an offshoot of听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.

鈥淚 think the average person probably doesn鈥檛 realize how much protein does in the body,鈥� she says. 鈥淢ost people think about protein as it relates to muscles; building muscle mass or maintaining muscle mass, but that鈥檚 just one of the things it does in the body. It鈥檚 part of the immune system and it鈥檚 part of everything else in the body as well.鈥�

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鈥檚 not hard for the average American to meet their recommended protein intake.

鈥淎gain, a lot of people who think they are not getting enough protein probably are. That鈥檚 probably the biggest misconception when it comes to protein.鈥� she says. 鈥淟ike with many things in nutrition, the answers aren鈥檛 always immediately clear because there鈥檚 just so much misinformation out there.鈥�

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.

鈥淧rotein 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,鈥� Stob explains. 鈥淏ut you can get protein from plants, too. So, someone who is a vegetarian or vegan isn鈥檛 out of luck; it is possible to get enough protein and maintain a healthy diet.鈥�

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.

鈥淚鈥檓 always telling the college kids, when they go to Chipotle, 鈥楪et extra beans on your bowl,鈥� because they have a good amount of protein and they鈥檙e a great source of fiber, too. They are a great food and really underrated, if you ask me.鈥�

A whole-person approach

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

鈥淏ecause 色吧亚洲 is such an active community, I will talk about how athletes need more protein,鈥� she says. 鈥淚 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鈥檚 important to give your body the building blocks it needs, including protein, to stay healthy.鈥�

In recent years, the paleo (aka 鈥淐ave Man鈥�) 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.

鈥淪ome people do really well on something like the paleo diet. For others, without carbohydrates, they just can鈥檛 function; they don鈥檛 have enough energy,鈥� she says. 鈥淓veryone is different.鈥�

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

鈥淭aking a whole-person approach to health involves realizing we need to take a look at physical activity, nutrition and mental health,鈥� she says. 鈥淣utrition is such an integral part of wellness and a healthy lifestyle. If that gets ignored, it鈥檚 a problem.鈥�

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