Protein 101: Understanding Its Role in Your Diet and How It Supports Those with ADHD [with Printable PDF]
Protein remains a consistent, essential building block of human life — whether you’re aiming to build muscle, maintain healthy skin, or simply ensure your body functions optimally, protein plays a crucial role.
In this post, we’ll dive into what protein is, why it’s so important for overall health, how it can be particularly beneficial for individuals with ADHD, and how much you really need to be eating. Plus, we’ve created a free downloadable resource to help you understand how much protein is in common animal, plant, and dairy sources, along with guidance on serving sizes!
What is Protein?
Protein is a macronutrient made up of amino acids, which are often referred to as the building blocks of life. These amino acids come together to form the muscles, tissues, enzymes, hormones, and other crucial components of the human body. While some amino acids are produced naturally by the body (non-essential amino acids), others need to be obtained through food (essential amino acids).
Proteins are categorized based on their source. Animal-based proteins, such as those from meat, poultry, fish, eggs, and dairy, are known as complete proteins because they contain all the essential amino acids in the right proportions. Plant-based proteins, found in foods like beans, lentils, and nuts, are often referred to as incomplete proteins because they may lack one or more of the essential amino acids. However, by combining different plant proteins, such as rice and beans, you can create a complete amino acid profile.
Why Is Protein Beneficial in Our Diet?
Protein is critical for a variety of bodily functions, making it a must-have in any balanced diet:
Muscle Repair and Growth: When you exercise, your muscles experience tiny tears. Protein helps to repair and rebuild these muscles, making it vital for anyone engaging in physical activity.
Hormone Production: Proteins play an essential role in hormone production, including insulin, which helps regulate blood sugar, and glucagon, which aids in fat metabolism.
Immune Function: Your immune system relies on proteins to create antibodies and other components essential for defending against illness and infection.
Satiety and Blood Sugar Control: Protein helps stabilize blood sugar levels by slowing down the absorption of glucose into the bloodstream. This not only prevents energy crashes but also keeps you feeling fuller for longer, reducing cravings and overeating.
The Protein-ADHD Connection: Why Individuals with ADHD May Benefit from More Protein
For people with ADHD, protein can play an especially beneficial role, and here’s why:
Neurotransmitter Regulation: Neurotransmitters, such as dopamine and norepinephrine, are essential for focus, attention, and mood regulation. Protein provides the amino acids necessary to produce these neurotransmitters, helping to maintain stable levels and reduce some of the cognitive symptoms of ADHD, such as difficulty concentrating or impulsivity.
Blood Sugar Stabilization: Individuals with ADHD are more likely to experience fluctuations in energy and mood, often linked to unstable blood sugar levels. Protein helps to moderate these fluctuations, providing a more sustained release of energy and preventing crashes that can exacerbate ADHD symptoms.
Mood and Behavioral Support: Some research suggests that a diet high in protein can help balance mood and support emotional regulation, which is crucial for managing hyperactivity and impulsivity in ADHD.
Improved Focus and Cognitive Function: Protein’s role in neurotransmitter production, along with its ability to stabilize blood sugar, can help people with ADHD feel more focused and alert throughout the day.
Why People with ADHD May Struggle with Protein Intake
Despite its many benefits, individuals with ADHD may face unique challenges when it comes to consuming enough protein:
Distracted Eating: Many people with ADHD struggle with impulsivity and may eat quickly or forget to eat altogether. This often leads to grabbing quick, carbohydrate-heavy snacks instead of balanced meals that include protein.
Sensory Sensitivities: Many individuals with ADHD experience heightened sensory sensitivities, making certain textures or tastes—common in high-protein foods like meats or beans—unappealing.
Food Preferences: Children and adults with ADHD may gravitate towards foods high in sugar and simple carbohydrates due to their quick energy boost, making it more difficult to incorporate protein into their daily diet.
Impaired Executive Functioning: Planning meals, shopping, and cooking can be a challenge for those with ADHD. Protein-rich meals, which often require some preparation, may fall to the wayside in favor of easier, more convenient options.
How Much Protein Do You Need?
The amount of protein you need depends on several factors, including age, activity level, and health goals. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for the average adult. However, this can vary:
Sedentary adults: Around 0.8g of protein per kilogram of body weight.
Moderately active adults: Around 1.0 to 1.2g per kilogram.
Athletes or individuals with higher physical demands: Between 1.2 and 2.0g per kilogram, depending on the intensity of training.
For someone weighing 150 pounds (about 68 kilograms), that equates to around 55 grams of protein per day. But if that person is physically active or looking to build muscle, they may benefit from consuming closer to 80–100 grams daily.
Best Protein Sources for a Balanced Diet
When it comes to meeting your daily protein needs, variety is key. Incorporating both animal and plant-based proteins can ensure you're getting a broad range of nutrients while keeping your meals exciting.
Here are some top sources of protein:
Animal-Based Proteins: Chicken, turkey, beef, pork, eggs, fish, dairy products
Plant-Based Proteins: Lentils, chickpeas, black beans, quinoa, tofu, edamame, tempeh, nuts, and seeds.
Dairy-Based Proteins: Greek yogurt, cottage cheese, milk, and cheese.
Simple Tips for Getting More Protein
Start Your Day with Protein: Breakfast is a great time to sneak in more protein. Try eggs, Greek yogurt, or a protein smoothie to fuel your day.
Choose Protein-Rich Snacks: Try protein-packed snacks like nuts, hard-boiled eggs, edamame, or hummus with veggies.
Mix and Match Plant Proteins: Pairing foods like rice and beans or hummus and whole grain pita can create a complete protein.
Supplement with Protein Powders: If you're struggling to meet your protein needs through whole foods, consider supplementing with a high-quality protein powder—just be sure to choose one with minimal added sugars and artificial ingredients.
Plan Ahead: For those with ADHD, meal prep can be a game-changer. Batch-cooking proteins like chicken or tofu at the beginning of the week can ensure you always have a healthy option on hand.
Free Resource: Your Guide to Protein Sources and Serving Sizes
Getting the right amount of protein each day doesn’t have to be complicated! We’ve created a free downloadable resource that breaks down the protein content in common animal, plant, and dairy sources. It also includes easy-to-understand serving size guidance to help you balance your plate.
Conclusion
Protein is more than just a nutrient—it’s an essential component of overall health and well-being. From repairing muscles to stabilizing blood sugar and supporting neurotransmitter production, protein’s benefits are vast. For individuals with ADHD, incorporating enough protein into the diet can be a game-changer, improving focus, mood, and energy levels.
By understanding how much protein you need and making it a priority in your meals, you’ll be setting yourself up for long-term health and success. Don’t forget to download our free resource to make adding protein to your diet even easier!