Optimal Protein, Fat, & Carbohydrates

 Protein

Protein is a key part of bone, muscle , tendon, and joint components. Optimal protein intake enhances joint health.  Research suggests optimal protein intake may improve bone mineral density, decrease risk for fracture, stimulate new muscle mass, maintain muscle mass, reduce fat mass, and decrease blood sugar.

Principles:

  1. 1.8 g  to 2.5 g per kg/weight
  2. 25% 30% food intake
  3. 20g protein per meal for adults 
  4. For elderly  population, recommended intake of 30-40 g of protein per meal
  5. 30-40 g immediately post-exercise
  6. 10–15 g essential amino acids, with at least 3 g of leucine per meal
  7. Consume every 3 to 4 hrs
  8. Consume immediately after exercise or before
  9. Consume before bed-30 minutes
  10. Consume in the morning upon waking

 

 Fat

The traditional Western diet is dominated by excessive and unhealthy saturated fat, omega-6 fatty acid, and cholesterol consumption. These compounds contribute to obesity, uncontrolled oxidative stress, and chronic joint inflammation.  You must rebalance your fat to counteract this systemic pro-inflammatory, joint destroying state by flooding your body with optimal amounts healthful omega 3 fatty acids, omega 9 fatty acids, and phytosterols.

Principles:

  1. Rebalance your fat consumption to include high amounts of Omega 3, Omega 9, and phytosterols
  2. Derive 30 to 40% of calories from high quality fat sources
  3. Most fat calories should come from Omega 3 & Omega 9 dense foods, as opposed to  foods high in saturated fats, Omega 6 fats, and polyunsaturated fats.

 

 Carbohydrates

Excess dietary sugar promotes obesity, triggers inflammation, and leads to structural changes in crucial joint components.  The cumulative effect of sub optimal carbohydrate consumption is premature joint aging and joint dysfunction.

Principles:

  1. Maximize the consumption of foods that release sugar slowly and steadily
  2. Avoid sugar from sweets and sugar sweetened drinks
  3. Aim for carbohydrate consumption that provides 43% to 55% of total calories

 

The 10 Pillars system was designed to provide the optimal combination of protein, fat, and carbohydrates that promote joint, muscle, tendon, and bone vitality.

 Lucas J. Bader MD

Learn more about the doctor here.