All About Protein: Why It Matters, What It Is, Where to Find It
We’ve all probably heard something or other about the benefits of protein and have some understanding that it is generally good for our bodies. Let’s talk a little more about that.
The easiest way to think about it is this way: protein helps our bodies recover and rebuild.
Protein helps us form new cells, muscle fibers, and hormones. It assists in various other processes in the body, too. Protein helps make antibodies for immune support and assists with delivering oxygen throughout the bloodstream. We tend to perform and feel our best when we have enough protein.
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Protein Insufficiency and Deficiency
When intake is too low, all kinds of problems can happen. Energy crashes, insomnia, moodiness, blood sugar problems, frequent sickness, inability to build muscle, and poor wound healing can all be signs of low protein intake.
Suboptimal protein intake is far more common than you might think; This study was cited in an article in Medical News Today which says that up to 46% of older adults in the United States have insufficient protein intake. Shocking but also not.
Here are the most common things that can happen as a result of not getting enough protein.
Trouble losing weight – Protein helps with satiety and maintaining muscle mass. Without enough, metabolism can slow, making weight loss harder.
Energy crashes – Protein helps stabilize blood sugar. Low intake can lead to dips in energy, making you feel sluggish.
Food cravings – Not getting enough protein can leave you constantly hungry, especially craving carbs and sugar.
Trouble sleeping – Amino acids from protein help produce neurotransmitters like serotonin and melatonin, which regulate sleep.
Injuries – Protein is crucial for tissue repair. Deficiency can lead to slower recovery from workouts, strains, and general wear and tear.
Slow wound healing – If you’re not getting enough protein, your body struggles to rebuild damaged tissues, leading to prolonged healing times.
Compromised immune system – Antibodies and immune cells are made from protein. Low intake can mean getting sick more often or staying sick for longer.
Frailty – Without enough protein, muscle loss accelerates, leading to weakness, poor balance, and increased fall risk.
Muscle loss – Especially with aging, inadequate protein intake can lead to muscle wasting (sarcopenia). This is what typically happens with rapid weight loss at a large calorie deficit, such as GLP-1 weight loss or bariatric surgery. This is the root cause behind what people are now calling “Ozempic Butt.”
Hair, skin, and nail issues – Brittle nails, thinning hair, and dull skin can be signs of protein deficiency.
Brain fog – Lack of protein can impact neurotransmitter function, leading to difficulty concentrating or mental fatigue.
Swelling (edema) – In severe cases, low protein levels can lead to fluid retention, especially in the legs and feet.
Osteoporosis/osteopenia – Protein is essential for bone health. Deficiency can contribute to bone loss, increasing fracture risk.
Simply put, your body needs enough nutrients to do its job, and protein is a nutrient.
How Much Protein to Get
How much protein you need depends on your goal and how well your body handles protein. For people with a fitness goal, I typically recommend 0.8 to 1 gram of protein per pound of goal body weight per day. That works out to 30-35% of total calories. For physique competitors and athletes, that recommendation may be a bit higher. An older, more sedentary person may need less protein than average. Someone with kidney issues may also need a diet lower in protein and higher in fiber. With all the recommendations on the internet these days, things can get a bit confusing.
Check out this protein calculator if you’re curious about how much protein is ideal for your goals
A good place to start is trying to have one palm-sized helping of protein at every meal and making sure to include protein-rich foods in every snack. 2 eggs are about the equivalent of one palm, as is ¾-1 cup of cottage cheese, or 20-30 grams of your favorite protein supplement.
Planning
Planning is crucial, whether you stock your fridge every week or look at restaurant menus to find the best option every day. Keep protein-rich foods around so you can make well-rounded meals, and you can always keep a protein supplement and protein-based snacks handy to use in a pinch!
Research: Going out to eat? Check the menu ahead of time and show up prepared.
Recipes: Have a few go-to recipes that are easy to prepare and make time to regularly try new ones. See the bottom of this post for a few favorites.
Drinks: Keep ready-to-drink protein shakes close by at home and work.
Protein Bars: Keep protein bars in your gym bag, briefcase, or purse.
Jerky: Keep jerky handy in the car or desk at work.
Protein Powders: When paired with a portable blender or a simple blender bottle, using protein powders can be a lot simpler than you might think!
Eat Protein-Rich Foods
There are lots of ways to get protein, even for plant-based eaters. Typically, the foods highest in protein tend to be from animals, but pea protein, tofu, and tempeh can be great options as well. A few typical proteins would be beef, pork, lamb, chicken, fish, eggs, and certain types of cheese. If you’re eating an animal, it’s typically rich in protein. Beans, grains, nuts, and seeds also contain protein, but in much lower quantities, which is why supplementing can be such a lifesaver for people who don’t eat meat (more on supplements later).
Protein Quality: Why it Matters
When you are shopping for protein-rich foods, it’s important to pay attention to quality when budget allows. Conventional farming practices don’t yield as nutritious of a product as organic or pastoral agriculture. This is because of the industrial feed they are given, which is harder for their digestive systems to process and not as nutritious as the animal’s natural diet. Try to limit the fats of conventionally raised animals as much as possible, since saturated fats from these animals act differently in the body than the saturated fats from pastured animals. They also have a worse balance of omega 3 to omega 6-9 ratio, which can be pro-inflammatory. But that’s a whole different topic, so let’s get back on track.
Primary Protein Sources
These are foods that contain protein in the highest ratios. Food isn’t just one thing. For example, chicken breast (which is on the list below) is composed of about 80% protein and 20% fat. Because most of the chicken is protein, it makes the list. The list below contains common (and uncommon) sources of protein.
Beef
Bison
Chicken
Turkey
Fish
Shellfish
Eggs & egg whites
Cottage cheese
Greek yogurt
Tempeh
Tofu
Edamame
Pea & rice blend protein powder
Whey protein
Protein bars
Insects (i.e. cricket flour)
FYI, I only put the insect proteins in here to make this post technically correct, not as an actual suggestion that I give to my clients (unless you’re Anthony Bourdain haha).
Secondary Protein Sources
Certain foods are considered carbohydrates or fats, but they can also have a surprisingly high amount of protein in them. If you are tracking macronutrients these foods can help you hit your daily target but could throw off your macro split (like if you are trying to stay low carb) if you use them as primary sources of protein. Most of the time, you’ll include them in your diet as fats or carbs and enjoy the extra protein boost!
Beans*
Lentils*
Chickpeas*
Almonds**
Chia seeds**
Hemp seeds**
Quinoa*
Nutritional yeast***
Peanut butter**
Peas*
Sun-dried tomatoes*
Ezekiel bread*
Cheese**
*These foods are mostly carbohydrates
**These foods are mostly fats
***Difficult to get in meaningful quantities
As with all these things, don’t sweat it if things don’t align perfectly. That’s OK. Think back to the 80/20 principle and let it be enough.
Supplements
There are a lot of great protein and amino acid supplements out there, which can be a little overwhelming. It all boils down to two things – you need to like it and it needs to be good for you. Ideally, it should also be a good value for the price. A few minutes on the manufacturer’s website should give you enough information to get started. A few tips:
Search: Do a quick internet search for any protein powder you are thinking of buying. Use the brand name, plus keywords like “heavy metals” and “processing temperature” to see what comes up.
Screen: Avoid protein products not screened for heavy metals.
Low-temp: Try to find products processed at lower temperatures, which keeps the protein from breaking down too much.
GMP: Look for a “GMP” logo or stamp. This means it has been screened for good manufacturing practices by an independent company.
Bioavailability: Soy protein isn’t used as efficiently by the body as whey protein or pea/rice blends.
Natural Sweeteners: Look for naturally derived sweeteners like stevia, monk fruit, allulose, and erythritol as the main sweeteners. Don’t be turned off if you see cane sugar on the ingredients list. That’s ok, too, just as long as it isn’t a high number of added sugars overall. Whenever possible, limit or avoid synthetic sweeteners like sucralose and aspartame.
Grass-fed: When choosing whey or collagen protein, opt for grass-fed whenever possible.
Protein, BCAAs, or Amino Complex: What’s the difference?
Protein powder, BCAAs, and amino complex supplements all provide amino acids, but they serve different purposes.
Protein powder is a complete protein source, typically made from whey, casein, or plant-based proteins, supplying all 20 amino acids needed for muscle repair, recovery, and overall health. Recommended brands: Thorne, Orgain, Ancient Nutrition.
BCAAs (branched-chain amino acids) include three essential amino acids—leucine, isoleucine, and valine—which are particularly important for muscle growth, reducing soreness, and preventing muscle breakdown. However, they do not provide a full spectrum of amino acids. Pure Encapsulations BCAA capsules are a great recovery tool for after a workout. If you prefer something you can add to water, try these Nutrology BCAAs.
Amino complex supplements, like Thorne’s Amino Complex, contain all nine essential amino acids (EAAs), including BCAAs, making them more comprehensive than BCAAs alone. EAAs support muscle repair, strength, energy production, and metabolic function, making them beneficial for athletes, aging individuals, and those recovering from injuries. Amino complexes are also good for anyone who doesn’t like the thicker texture of traditional protein supplements,
What Getting More Protein Looks Like for You
Here’s where we talk about real-life things you can do to increase your protein intake. For that, there’s an easy 5-step plan that works great. All you have to do is give it a try!
Start tracking: Start tracking what you currently get for about three days. This will allow you to get a baseline to set a realistic goal (which is the next step). You can use a protein tracker app (just check the app store—there are wuite a few) or use a journal.
Determine your calorie needs: Use this calorie calculator to determine how many calories you need every day. You will use this info in the next step.
Set a protein goal: Based on what you learned, set a challenging-but-doable goal. Using your daily calorie needs from step 1, you can decide how much protein is ideal for your goals. It is generally between 20% and 35% of daily calories. Use this protein calculator or this macronutrient calculator.
Gather recipes: Food’s gotta taste good, right? make sure you have plenty of ways to have protein in your day.
Keep tracking: use your protein tracking as a way to document your journey. Use other metrics in combination with your preferred way of tracking protein: track your sleep, weight, energy levels, mental clarity, mood, etc., whatever you are trying to make progress with track it.
Resources
Check out these tasty ways to level up your eating habits:
