Why Protein is Essential for Weight Loss

Protein is a vital macronutrient, essential for building and repairing tissues, supporting immune health, and maintaining muscle mass. But how much protein do you actually need each day? The answer depends on various factors, including age, activity level, and overall health. Let’s break it down. The General Recommendation The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. For example: A sedentary woman weighing 60 kg (132 lbs) would need about 48 grams of protein per day. A sedentary man weighing 75 kg (165 lbs) would require about 60 grams of protein daily. However, the RDA is the minimum amount to prevent deficiencies—not necessarily the optimal amount for health and performance. Recent evidence indicates that these requirements may be underestimated. Analyses suggest higher needs of 0.91 g/kg to 1.2 g/kg for healthy adults based on refined nitrogen balance studies (Elango et al., 2010). Active Individuals and Athletes If you’re physically active or an athlete, your protein needs increase to support muscle repair and growth. Research suggests that: Endurance athletes may benefit from 1.2-1.4 grams per kilogram. Strength athletes or those focusing on muscle building may need 1.6-2.2 grams per kilogram. For example, a 70 kg (154 lbs) athlete may require between 84-154 grams of protein daily, depending on the type and intensity of exercise. Additionally, increasing protein intake can enhance lean body mass and strength, particularly in those engaging in resistance exercise, with optimal intakes of 1.2–1.6 g/kg for different age groups (Nunes et al., 2022). Protein Needs for Older Adults As we age, maintaining muscle mass becomes crucial to prevent sarcopenia (age-related muscle loss). Older adults often require 1.0-1.2 grams per kilogram to preserve muscle mass and overall physical function. For those with chronic illnesses, higher intakes of 1.2-1.5 grams per kilogram may be recommended (Bauer et al., 2013). Protein intake above 1.2 g/kg/day is associated with higher muscle, bone, and fat mass in elderly women, highlighting its role in reducing the risk of frailty (Genaro et al., 2015). Special Considerations for Women Women, particularly during pregnancy, lactation, or menopause, may have different protein requirements. For example: Pregnant women should aim for an additional 25 grams of protein daily to support fetal development. Postmenopausal women may benefit from higher protein intakes to counteract muscle and bone loss. Protein and Weight Management Higher protein intake can also support weight management by promoting satiety and preserving lean muscle during weight loss. A daily protein intake of 1.2-1.6 grams per kilogram may help regulate appetite and improve body composition. How to Meet Your Protein Needs To meet your protein requirements, include a variety of high-quality protein sources in your diet, such as: Animal-based proteins: Chicken, fish, eggs, dairy, and lean meats. Plant-based proteins: Beans, lentils, tofu, quinoa, and nuts. Protein supplements: Powders or bars for convenience, especially for athletes or busy individuals. A Practical Approach For most adults, aiming for 15-30 grams of protein per meal and including protein-rich snacks can help you meet your daily needs. Filling in the gaps with Organika's Protein Collection can help meet the daily requirements for protein. Remember, spacing your protein intake throughout the day is beneficial for muscle synthesis and overall health The Bottom Line Protein needs vary based on individual factors like age, activity level, and health status. While the general RDA is a helpful starting point, many people benefit from higher protein intakes to support muscle health, weight management, and overall well-being. Recent studies highlight that optimal protein intake ranges from 1.2–1.6 g/kg for active individuals and aging populations, ensuring improved health outcomes (Nunes et al., 2022). Listen to your body, assess your lifestyle, and consult with a healthcare professional to determine the right amount of protein for you. Refrences https://www.semanticscholar.org/paper/Evidence-based-recommendations-for-optimal-dietary-Bauer-Biolo/3b5ed38cde7aea3a2b32d08d88bcf0e8b89534b8 https://www.semanticscholar.org/paper/Meta-analysis-of-nitrogen-balance-studies-for-in-Rand-Pellett/ce31c216199e8208c317fa07376ffe5b87a96e6d https://elicit.com/notebook/fc08fde6-3740-4cd3-bcf5-f0cc6d3117ba#18108bc23692d568ce6b3ab355e8f1d1

Collagen 101: What is Collagen Protein? You’ve probably heard all the buzz surrounding collagen, yet may still be asking yourself: what IS collagen really? You’re not alone, and we’re here to make it easy for you to understand. Collagen is the most plentiful form of protein in your body, and acts like the “glue” that holds it all together. That’s right, our bodies naturally produce collagen. Collagen contributes to elasticity, strength, and tone throughout the body. Unfortunately, as we age, our collagen production starts to decline. Collagen production declines even faster due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. But fear not, that’s where collagen supplementation comes to play. What are the benefits of collagen? Collagen Protein has many benefits, ranging from supporting your hair, skin and nails, to gut health and bone and joint support. Hair, Skin and Nail Health: Collagen helps increase the elasticity and moisture of your skin, while also reducing UVB damage and signs of photoaging. You can forgive yourself for many years of not wearing sunscreen outside. Bone and Joint Health: Collagen helps maintain healthy cartilage in the joints, improving function and reducing symptoms of joint pain associated with osteoarthritis. Gut Health: Collagen provides your body with the amino acid, L-Glutamine, which is essential in supporting your gut lining. Collagen Protein vs. Protein Powder: Is there a difference? Although Collagen Protein and Protein Powder are sometimes used interchangeably, they are different. The main difference involves their amino acid breakdown. Let’s go back to science class, shall we? Amino acids are the building blocks of proteins. They are required for many critical roles in your body, such as building proteins, hormone function, and neurotransmitters. Amino acids are categorized between essential and non-essential amino acids. This is where collagen gets involved. There's a total of 20 amino acids, 9 of which are essential. This means, our bodies cannot produce them on our own and need to be consumed through either diet or supplementation. Some easy ways to consume these 9 essential amino acids through diet include meat, eggs, poultry, edamame, or tofu. What about collagen? Collagen protein only contains 8 out of the 9 essential amino acids, considering it to be an “incomplete protein”. Protein Powders are typically formulated with all 9 essential amino acids, considering them to be a “complete protein”. While our Enhanced Collagen Original only has 8 of the 9 essential amino acids, our Essential Aminos Enhanced Collagen Protein has all 9 essential amino acids, which is a “complete protein”. Whether you choose to consume Enhanced Collagen Original or Essential Aminos Enhanced Collagen Protein depends on what your goals are. You will still reap the benefits collagen has to offer, but Essential Aminos Enhanced Collagen Protein is particularly beneficial if you are focused on your protein consumption, or the growth of lean muscle mass. Is collagen right for you? Whatever your goals are, we have collagen that’s right for you. It’s simple, just choose the one that fits your lifestyle. If you’re looking to start off with the basics, try our award-winning, Enhanced Collagen Original (psssst, it’s Canada’s #1 selling Collagen Powder). OR Are you looking to combine your collagen with other supplements? Choose from a variety of our multi-benefit blends like Enhanced Collagen Pure Beauty, Enhanced Collagen Bone and Joint, or Metaboost Fat Metabolizing Complex Powder. Are you pescatarian or vegetarian? We have options for you too. Do you want to have ALL sources of collagen in one? We have you covered. Do you want to make taking collagen fun? Choose from a variety of our flavoured options, from lemon to chocolate. The bottom line – collagen supplementation is particularly beneficial as you age, to support your hair, skin, nails, bones, joints, and gut health. Whatever your goals are, we have a collagen for you. References https://www.hsph.harvard.edu/nutritionsource/collagen/#:~:text=Collagen%20is%20the%20most%20abundant,muscles%2C%20tendons%2C%20and%20cartilage. https://www.healthline.com/nutrition/essential-amino-acids

Protein is an essential macronutrient for everyone, but for women, meeting daily protein needs is especially critical for overall health, energy, and vitality. Despite its importance, many women may unknowingly fall short of consuming adequate protein. Here’s why prioritizing protein is a must for women: 1. Supports Muscle Health and Strength As women age, maintaining muscle mass becomes increasingly challenging due to hormonal changes and natural aging processes. Protein plays a crucial role in muscle repair and growth, helping women maintain strength, flexibility, and independence. Incorporating adequate protein into meals, particularly after workouts, can support lean muscle development and recovery. Research indicates that adequate protein intake is crucial for women, particularly older adults, to maintain and improve physical function, muscle mass, and bone health. Studies recommend a daily protein intake of 1.0-1.2 g/kg body weight for older adults, with higher amounts (1.2-1.5 g/kg) beneficial for those who are active or have chronic diseases (Bauer et al., 2013). Protein intake above 1.2 g/kg/day is associated with higher muscle, bone, and fat mass in elderly women (Genaro et al., 2015). Essential amino acids are particularly important, with lower intake observed in women with sarcopenia (Genaro et al., 2015). Adequate protein consumption may help preserve physical function and reduce the risk of frailty in older women (Beasley et al., 2010; Beasley et al., 2013). 2. Boosts Metabolism and Aids in Weight Management Protein is more satiating than carbohydrates or fats, helping women feel fuller for longer. This can reduce unnecessary snacking and support healthy weight management. Additionally, the thermic effect of protein—how much energy your body uses to digest and metabolize food—can give a slight boost to metabolism, making it easier to maintain a healthy weight. 3. Essential for Hormonal Health Hormones are made up of proteins or rely on amino acids for their production and function. Adequate protein intake ensures that the body has the building blocks it needs to maintain hormonal balance, which is crucial for menstrual health, fertility, and managing menopause-related symptoms. 4. Enhances Skin, Hair, and Nail Health Proteins like collagen and keratin are the foundation of healthy skin, strong nails, and shiny hair. Consuming enough protein-rich foods or supplements can improve skin elasticity, promote a youthful appearance, and reduce hair breakage or thinning, which is particularly beneficial during hormonal transitions. 5. Supports Bone Density Protein isn’t just for muscles—it’s also essential for bone health. Adequate protein intake has been linked to better bone density, reducing the risk of osteoporosis and fractures, particularly in postmenopausal women who are at higher risk of bone loss. 6. Critical for Mental and Emotional Well-being Amino acids from protein contribute to the production of neurotransmitters like serotonin and dopamine, which regulate mood and cognitive function. Eating enough protein can help stabilize mood swings, reduce feelings of fatigue, and improve focus and concentration. How Much Protein Do Women Need? While needs vary based on age, activity level, and health goals, most women should aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. For an active woman weighing 60 kg (132 lbs), this translates to 72–96 grams of protein per day. Spread your protein intake across meals to optimize absorption and effectiveness. Tips for Boosting Protein Intake Start your day with protein-rich options like eggs, Greek yogurt, or a protein smoothie. Incorporate lean proteins such as chicken, fish, tofu, or legumes into meals. Snack smart with protein bars, nuts, or cheese. Use supplements like Organika's Enhanced Collagen Line or whey protein to fill dietary gaps. Plan meals intentionally to ensure a balance of proteins, healthy fats, and carbohydrates. The Bottom Line Protein isn’t just for bodybuilders or athletes—it’s a cornerstone of health and wellness for women of all ages. Whether it’s supporting muscle health, balancing hormones, or promoting glowing skin, intentional protein consumption can make a significant difference in how you feel and function. Make protein a priority, and your body will thank you! References https://www.semanticscholar.org/paper/Protein-Intake-and-Incident-Frailty-in-the-Women's-Beasley-LaCroix/f276684da9122d0cb454c52973adbe2ca35d9489 https://www.semanticscholar.org/paper/Evidence-based-recommendations-for-optimal-dietary-Bauer-Biolo/3b5ed38cde7aea3a2b32d08d88bcf0e8b89534b8 https://www.semanticscholar.org/paper/Biomarker%E2%80%90Calibrated-Protein-Intake-and-Physical-in-Beasley-Wertheim/be1bc6d4fe03d659b8eace3923a7a2f6fbd3b7f6