Protein Explained
Breakdown of all things protein & answers to common questions you might be asking right now!
What is protein?
Protein is a key structural and functional macronutrient. They form body structures like muscles & support critical bodily functions such as your immune system, fluid balance & cell signaling.
What is a “complete” protein & why does it matter?
Unfortunately, not all proteins are created equal. Bummer, right!? Proteins are made of building blocks called amino acids, of which there are two types:
Essential Amino Acids can not be created in your body and must be consumed through your diet.
Non-Essential Amino Acids can be synthesized in your body and under normal circumstances don't necessarily need to be eaten every day.
A complete protein is one with all essential amino acids in the right amounts. These are typically found in animal proteins, quinoa and by combining certain types of plant protein (i.e. rice & beans). You don’t need all of these in one sitting, but should aim to have all in a day.
Amino acids aren’t listed on labels at the grocery store, much less restaurant menus. It’s tricky to know what foods have complete proteins. Keep reading for some suggestions!
I'm trying to lose weight… why don’t I just eat salad?
If you have a goal of weight loss & following a calorie restricted diet, you'll often be losing fat (woo!) but… also muscle (boo!).
It's important to maintain lean body mass (aka muscle) to increase your RMR (resting metabolic rate) which will help you burn more calories in everyday life. The best way to maintain muscle in a weight loss program is to make sure you get enough protein and practice regular resistance training.
How much protein do I need?
Many factors impact “how much”… and the ones that impact it the most include: body size, activity level & fitness goals.
Google “How much protein should I have?” You’ll likely land on a page telling you about the Recommended Daily Allowance (RDA). This sounds nice, but is the minimum amount of protein to meet basic nutritional requirements. In other words, just enough to avoid getting sick… not how much you should have each day.
If you’re active in any way you’ll need more protein than the RDA and even more if strength training. Just like all things in life, how much protein we need is continuum of ‘it depends’.
A great place to start is .8 to 1 gram of protein per lb of body weight per day of protein and fine tune from here based on your specific goals. For example, a 140 lb individual may begin at a range of 112g to 140g protein/ day, and adjust from here. An athlete training for significant muscle gain (hypertrophy) will need more protein than an athlete training for an ultramarathon (26.2+ mile run).
When should I have protein during the day?
The best time for protein is… all day & consistently throughout the day. Why? Although it’s debated exactly how much protein your body can absorb at once, general consensus is somewhere in the range 25 - 35 grams per meal.
Instead of slamming 50+ g of protein in one sitting, space it out. Perhaps you target 20-35-ish grams per meal and a protein shake as recovery after a workout or snack. A great way to find protein throughout the day is to make sure in every meal & snack, protein is present. Get creative. I for example, love a scoop of vanilla protein in my morning coffee (instead of a creamer) to kick the day off right!
Ideas for healthy snacks & meals with more protein!
Calories will continue to be the most important factor in weight loss, gain & maintenance. Depending on your goals, choose accordingly!
In any situation however, avoid foods that “add protein” to something that would otherwise be considered unhealthy. Fantastic example of this is, believe it or not are protein bars. While they certainly have a time & place, avoid “energy bars” that would otherwise be a candy bar if not for the added protein (high sugars/ fats).
As a vegetarian, I seek out complete proteins via dairy, eggs & combining plant based options. A general rule should be to look for foods naturally higher in protein, such as:
3/4 Cup Kirkland Greek Yogurt (18g protein & 100 calories)
4 Egg Whites (16g protein & 68 calories)
2 Hard Boiled Eggs (12g protein & 140 calories)
Whey or Isolate Protein Shakes (~30g protein & 120 calories)
Quinoa (8g protein & 222 calories)
More ideas for combining plant based options to find complete proteins:
Whole grains & beans (beans & rice, hummus & pita bread)
Whole grains & nuts or seeds (peanut butter on whole wheat toast)
Beans & nuts or seeds (spinach salad with chickpeas & sunflower seeds)
Non-Vegetarian Ideas:
Skinless Chicken Breast (3.5 oz - 31g protein & 165 calories)
Turkey Breast (3 oz - 25g protein & 173 calories)
Canned Tuna ( - 27g protein & 145 calories)
Still have questions? Want more help? Send me an email cassierunningrae@gmail.com or drop a message in the contact section of this website. I’m here to help!
**Please consult a registered dietician or physician for special dietary considerations & exact meal planning to meet personal nutrition needs.**
