An interview between Dara Kurtz and Julie Lanford. Dara Kurtz is a breast cancer survivor and provides Survivor Mentorship & Support at Cancer Services.
When it comes to nutrition, the subject of protein is often a source of constant confusion. I know how important protein is in healing, recovery, and muscle support. However, lately, I’ve been feeling a bit puzzled about how much protein I need, what the best sources are, and how to obtain it. So, I turned to our expert in-house Dietitian and Oncology nutrition expert, Julie Lanford, for all the answers on this topic. Below, please find our conversation. I’m sure, like me, you will find it very helpful.
Dara: Thank you for taking the time to answer all of my questions about protein!
Julie: Of course. I’m always happy to help. And as a reminder, I’m available for nutrition consultations to any Cancer Services clients who would like some tips or advice.
Dara: I know, and we’re so lucky to have access to your knowledge. So, let’s get right to it. Why is protein so important for people going through cancer, survivors, and really everyone?
Julie: Getting an adequate amount of protein each day is essential for muscle growth and a strong immune system. This is especially important when people are in cancer treatment, or recovering from treatment or surgery.
Dara: How much protein do we really need? And does it depend on what your goals are? For example, if you’re going through treatment, are your needs different than someone like me, who is an over ten-year breast cancer survivor and trying to build muscle mass?
Julie: Great question! Contrary to popular belief, more protein is not necessarily better. Our bodies take extra protein and store it away. When it comes to optimal functioning, we do best with moderate amounts of quality protein provided regularly throughout the day.
About 3-4 ounces of protein (21-28g) at each meal is the current nutrition recommendation for the average person. However, each person’s protein needs depend on age, sex, activity level, and medical condition. Protein recommendations are typically made based on body weight (between 0.36g to 0.68g per pound of body weight, per day).
My goals for protein are:
- Get enough (protein is needed for muscle maintenance/growth and a strong immune system)
- Don’t over do it (excess is stored as fat)
- Choose quality sources that promote health (plant based sources at least 50% of the time)
Dara: Let’s talk about the best protein sources. I struggle with this.
Julie: The best source is the one that you like! I prefer people get their protein in food form (both plant or animal based proteins are good options), because it comes along with a lot of other beneficial nutrients like vitamins, minerals and fiber (in plant based protein foods). But there are some “seasons” where people need to use protein powders, or protein drinks to meet their needs. Typically this is during phases of cancer treatment when they have poor appetite, a lot of nausea, or digestive issues that limit their food intake.
Dara: Can you please discuss collagen and creatine? They are getting a lot of attention right now. Are these safe options, and is one better than the other? Are there others I’m forgetting?
Julie: Collagen cannot be digested and absorbed in it’s whole form. Just like any other protein source, it will be broken down in our intestines into individual amino acids so therefore it is similar to using any other protein powder, only at a higher cost. At this time, there isn’t enough evidence to prove that collagen pills or consuming collagen drinks will make a difference in skin, hair, or nails.
Creatine is not a source of protein, though people take it thinking it will help with muscle growth. Evidence for creatine is also sparse, and mainly focused on the benefits for athletes who need short bursts of speed or increased muscle strength, such as sprinters, weight lifters and team sport athletes.
For my typical cancer patient/survivor clients, I would not recommend that someone consume either of these, but rather offer your body good, solid, food sources of protein and your body will pull the amino acids and creatine that you need from there!
Dara: I know you always say to eat real food, but sometimes that isn’t possible. What other protein sources, whether bars or supplements, are handy and approved by Julie?
Julie: If you’re going to use a protein powder, I would find one as close to food form as possible. They tend to be cheaper too! Something like dry milk powder, or peanut butter powder are good options. If you’re allergic to peanuts and/or dairy then a bean based protein powder might be an option. I would aim for one that gives between 12 and 20g of protein per serving.
Dara: What does the term “clean” protein even mean? I often hear this on podcasts and see the term in articles.
Julie: Actually, “clean” has no definition when it comes to food and nutrition. It’s just a marketing term used to sell something. Calling a food “clean” assumes that there are some kind of “dirty” foods. The only dirty foods are the ones that haven’t been washed!
I think what people want when they are drawn towards the marketing claims that foods are “clean” are to get foods that don’t have a lot of additives in them. Which I think puts the focus in the wrong place. The purpose of eating is to provide your body with nutrients it needs to function well. Focusing on avoiding things does not necessarily help you meet your body’s nutrient needs. l suggest that people focus on getting protein foods that are “nutrient dense.” That means that it would meet their protein needs and also provide them with a variety of other nutrients that the body needs to function well.
For more on food additives and nutrient dense foods, check out Julie’s webinar: Is This Good for Me?
Dara: What are your favorite plant-based protein sources?
Julie: I love just about all of them! My go to’s are beans (black beans, white beans and garbanzos are my fav), and nuts (all of them!). Hummus and nut butters are so convenient and delicious. I also enjoy edamame and tofu, when it’s cooked right!
Dara: Are there protein sources that cancer patients and survivors should avoid?
Julie: Nothing that needs to absolutely be avoided. It’s fine to consume animal proteins, they are actually a very efficient way to meet protein needs. I would say the only protein sources to be cautious with is the processed ones, like the protein bars, powders and drinks. You will want to make sure that the protein source is a quality one, and that the other ingredients added are nutrient dense. Most of those are just expensive versions of ultra processed foods and having some milk or a peanut butter sandwich would be a much more nutrient dense way to meet protein needs!
Dara: Last question, I promise! Please share with us what a typical day of protein looks like for you.
Julie: A typical day, ha! No day is ever typical. But I make sure to get 15g of protein at breakfast. Most likely to come from a latte with cow milk (7g) and an egg (7g) along with my morning fruit.
Then lunch I often bring a bento box style lunchbox, with cheese, crackers, nuts, hummus, veggies and fruit. For an afternoon snack I like to have greek yogurt with fruit and granola.
My favorite dinner would be salmon with a salad. But I have young kids who are difficult to find things they eat. So we typically have some kind of chicken with rice and veggies, or spaghetti with meat sauce. I expect that I’m getting between 20-30g at lunch and dinner.
For more info on protein, check out Julie’s webinar here: Protein: Everything You Need to Know!
Find her list of protein sources here.
Dara Kurtz is a breast cancer survivor and provides Survivor Mentorship & Support at Cancer Services. To read more tips from Dara Kurtz, check out our Thrive tips page. You can also visit her website and subscribe to her newsletter.
