THE JOINT

Your weekly dose of RA wellness

The Nutrition Edition

You Might Be Doing the Same Thing I Was

I used to skip breakfast thinking I was doing myself a favor.
By 10 AM, I was starving.
By afternoon, I had no energy left to give.

I thought I was managing my weight. In reality, I was making my body work harder than it needed to.

After my RA diagnosis, things got worse. The energy dips were still there, but now they came with fatigue, pain, and days when even a simple meal felt like too much.

I was eating what I thought was a balanced diet, but I still felt weak.

The missing piece was protein.

Once I understood how much my body actually needed and started spreading it across my meals, things changed. My energy leveled out. I wasn’t constantly hungry. It became easier to build and maintain strength.

If that sounds familiar, you’re not alone.

Most people with RA aren’t eating enough protein.

Why Protein Matters More With RA

Protein is not a treatment for RA. It won’t lower CRP or stop a flare.

But it does protect muscle, support strength, and help you recover faster.

Chronic inflammation, reduced activity during flares, and steroid use all contribute to:

• Muscle loss
• Decreased strength
• Increased fatigue

Over time, low lean mass can lead to:

• Higher disease activity
• Lower bone density
• Increased risk of falls and fractures

This is not just about hitting a number.

Protein helps build the physical foundation your body needs to handle flares, maintain strength, and support energy.

How Much Protein Do You Need?

Protein targets are not one-size-fits-all.

For women with RA, the standard recommendation of 0.8 g/kg is often the minimum, not the goal.

A practical way to calculate your needs:

• Take your weight in pounds
• Divide by 2.2 to get kilograms
• Multiply by your target range

Example:​
140 lbs = 64 kg
At 1.2 g/kg → ~77 grams per day

Research shows benefits increase with intake, then level off around 1.6 g/kg.

The Distribution Rule

For RA, the timing of protein may matter more than the total.

Eating most of your protein in one meal is not the same as spreading it across the day.

Your muscles reach a saturation point. Beyond that, additional protein in the same sitting adds little benefit. You’ll get a stronger response by distributing it.

Practical target:

• 25–30 grams at breakfast
• 25–30 grams at lunch
• 25–30 grams at dinner
• Optional high-protein snack

This supports muscle repair throughout the day instead of in a single window.

When You Are Flaring

This is where protein intake often drops off.

Your appetite is low. Your hands hurt. Cooking feels like too much.

The goal during a flare is simple: maintain, not lose.

Keep low-effort protein options on hand:

• Pull-tab cans
• Pre-cooked proteins
• Smoothies or shakes

Helpful strategy:​
Prepare one or two freezer-friendly, protein-focused meals when you feel well. Future you will use them.

Good to Know

• Kidney disease changes the equation: CKD stages 3–5 often require lower protein (~0.8 g/kg). Always confirm with your care team.
• Gout is about source, not avoidance: Favor dairy, eggs, soy, beans, lentils. Limit high-purine animal proteins.
• Immunosuppressive medications increase food safety risk: Avoid raw eggs, undercooked meat, and unpasteurized dairy.
• Steroids increase protein breakdown: Higher protein intake plus resistance training helps counter this.

Practical Protein Meals

THE RECAP

• Aim for 1.0–1.5 g/kg/day depending on your needs
• Spread protein across 3–4 meals
• Prioritize complete protein sources
• During flares, keep it simple and consistent

One Question For You

Are you consistently hitting your protein target, or does it keep slipping?

Hit reply and tell me. I read every response, and your answers shape what I cover next.

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