Martina Column: Eat the Right Kinds of Protein

Athletes like to talk about how much protein they need for good performance, muscle-conditioning, and staying power. But I believe they sometimes overestimate its value. Growing up in Czechoslovakia, we ate mostly carbohydrates at meals, with a small amount of protein. To this day, the centerpiece of my diet is fresh fruit and vegetables (preferably organic).

When I first came to America in 1973 at the age of 16, I think I might have overdosed on protein. Meals in America were protein, protein, and more protein. I’d have a huge steak for dinner, baked potato, a salad, soup—and two scoops of ice cream every night for dessert.

My metabolism just couldn’t keep up, and I put on 20 pounds in two weeks. I eventually lost that weight—especially after I went to a diet of pasta, grains, salads, fruits, and low-fat protein and laid off the animal fats, sugar, and processed foods.

Protein does have power in the right amounts. I've found that a reasonable serving of low-fat protein should complement the nutritional force in any meal: plant-based foods like fresh vegetables, whole grains, and fruit. When I eat the right balance of protein and carbs, I feel as if I could stay on the court or work out forever.

If you’re a vegetarian, it’s easy to get enough protein in your diet. Vegetarian proteins like beans, nuts, lentils, and soy foods (tofu and tempeh, for example) are a whole lot better for you than many meats, because they supply a near-complete set of disease-preventing nutrients, without all the fat. 

When opting for protein from meat, choose low-fat animal proteins, such as fish and white-meat poultry over high-fat cuts of meat. Dairy foods and dairy substitutes supply protein, too. It just makes good sense to cut down on fatty meats and to stick with high-fiber, low-fat foods if you want to stay healthy as you get older.

Exactly how much protein should you eat daily? Each serving of poultry or fish should be about the size of the palm of your hand, and each vegetable protein should be the size of your fist. Here’s an example of how I work portions of low-fat proteins into my day:

• Upon rising: A glass of fresh-squeezed fruit or vegetable juice.
• Breakfast: Eggs or egg whites sautéed with mushrooms or another vegetable, such as broccoli, or an omelet made with one egg and two egg whites, along with multigrain bread with a little butter or jam; pancakes; or oatmeal—always with a glass of fresh-squeezed juice.
• Lunch: A raw salad, pasta, or rice with vegetarian protein, such as beans or legumes, or a vegetable sandwich made with a hearty, multigrain bread.
• Mid-afternoon snack: Slice of multigrain bread with a fresh fruit, such as a banana.
• Dinner: A lean protein, such as chicken breasts or fish, lots of lightly steamed vegetables, and usually a salad made with a light olive oil dressing.
• Evening snack: Fresh vegetable juice.

On days that I work out, I’ll have a little protein with some carbs after exercising. This combo speeds up the manufacture of new glycogen (the carbohydrate that is stored in muscle and supplies energy) and elevates key hormones in the body that are involved in muscle repair and growth. In addition, the snack amplifies the fuel I get from carbs. For refueling with protein, good options include tofu, edamame (steamed soybeans), soy milk, yogurt, several ounces of lean chicken or fish, or egg whites.

Given that most Americans already consume two to three times the daily requirement for protein, it’s doubtful that you’re not getting enough of it. If you follow the guidelines I suggest—including making low-fat choices—you’ll get all the nutritional punch that protein delivers.