Protein
Protein Simplified: What You Need to Know About This Essential Nutrient
You’ve probably heard that protein is essential, but why? Is it just for bodybuilders, or does everyone need it? Let’s break it down in a way that’s easy to understand.
What is Protein?
Protein is a building block of life. It’s made of amino acids, which your body uses to build and repair tissues, muscles, skin, hair, and more. Think of protein as the bricks for building and maintaining your house — your body.
Why Do We Need Protein?
Protein plays an essential role in your body’s functions:
Helps muscles recover
Keeps the immune system strong
Helps to feel full after meals
Supports healthy skin and hair
Aids in hormone production
Supports a healthy metabolism
No matter your lifestyle, whether you’re an athlete, a parent, or simply trying to feel your best, protein is critical for overall health.
How Much Protein Do You Need?
Here’s a general guideline:
The recommended daily amount for the average person is about 0.8 grams of protein per kilogram of body weight.
Active individuals may need 1.2–2 grams of protein per kilogram.
For example, if you weigh 150 pounds (68 kg), you should aim for 55–136 grams of protein daily, depending on your activity level.
I would personally aim for the higher end of protein intake for the day. Although possible, it is very difficult to consume too much protein.
Best Sources of Protein
Protein comes from both animal and plant sources. Here are some examples:
Animal-based: Chicken, beef, fish, eggs, and dairy. These are complete proteins, meaning they provide all the amino acids your body needs.
Plant-based: Beans, lentils, quinoa, and nuts. These are great options but may need to be combined to get all essential amino acids.
You might be thinking, “What are amino acids?” which is a conversation for another post. Just know they are important for your body.
Common Myths About Protein
Let’s clear up a few misconceptions:
Myth 1: Protein is only for athletes.
False! Everyone needs protein to support their body’s functions.
Myth 2: You need a ton of protein to build muscle.
False, your body can only use so much protein at a time. It generally ranges from 30-40 grams per meal that can be digested. Excess is stored as fat or excreted.
Easy Ways to Get Enough Protein
Getting enough protein doesn’t have to be complicated. Here are a few simple tips:
Add eggs or Greek yogurt to breakfast.
Include a protein source in every meal, like beef, chicken, or beans.
Snack on protein-rich foods like nuts or a protein shake.
Protein is essential for everyone, not just gym-goers. It supports your body’s strength, recovery, and overall health. Make it a priority in your meals, and you’ll feel the difference.
Have questions about how much protein you need or how to get more in your diet? Let’s chat!
