Knowing how, what, and when to fuel your body properly can be confusing and convoluted when navigating the internet. With countless fad diets, body types, and workouts cycling in and out of popularity, it is hard to maintain a balanced diet and a healthy body. One thing that remains true amid all the conflicting health and wellness messaging is that you are what you eat. Although health looks different for everyone, it is critical to fuel your body with whole foods that are rich in nutrients. This means focusing on protein, healthy fats, fiber, and leafy greens.
Of the three major macronutrients —carbohydrates, proteins, and fats —individuals who have undergone surgery need to focus on increasing their protein intake. When you hear the word “protein”, your mind may wander to mental images of the stereotypical bulky individuals who hit the gym for hours on end. Regardless of who you are, protein is essential for maintaining a healthy body. Protein is considered the building block for our muscles, bones, cartilage, skin, and blood, and should not be overlooked.
Increase Protein Intake
Not only is protein important daily, but it is even more critical after a surgical procedure. Recent studies suggest that muscle strength may be reduced by up to one month post-operatively. This is due to a reduction in insulin facilitation of glucose. This means that since insulin is the most potent inhibitor of protein breakdown, the protein balance becomes negative, resulting in a loss of muscle protein and a reduction in lean body mass (PubMed).
Increasing protein intake after surgery helps repair damaged body tissues and form antibodies to fight infections, as well as produce collagen, which is essential for scar formation.
- The National Academy of Medicine recommends that adults consume a minimum of 0.8 g of protein/kg/day, or approximately 7 grams of protein for every 20 pounds of body weight.
- Post-operatively, it is recommended that adults consume 1.5g -2 g of protein/kg/day, or approximately 14-19 g of protein for every 20 lbs of body weight.
While it is important to increase protein intake, the quality of the protein being consumed is also critical. Focusing on lean proteins that are high in antioxidants, rich in minerals, low in saturated fat, a good source of dietary fiber, and complete proteins is important. Of the 20 amino acids that are required for protein synthesis in human beings, only nine amino acids are essential and considered complete proteins. Complete protein sources facilitate muscle growth and maintain nitrogen balance. These 9 essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine (NCBI).
Good, healthy sources of protein include Lentils, beans, nuts, seeds, oats, quinoa, seafood, poultry, lean meat, as well as kale, spinach, and broccoli.
If you’re having trouble incorporating more protein into your daily routine, consider supplementing with a whey protein shake or vegan protein powder.
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