YOUR GUIDE TO UNDERSTANDING PROTEIN

In a recent IG poll of mine, hundreds of people voted that confusion about “protein” was where they struggled most in terms of optimizing their nutrition. How much protein should you be consuming? Do you need it at every meal? Is it only for building muscle? Is it safe long term? So, let’s address this!

THE IMPORTANCE OF PROTEIN

First, some background information on the importance of dietary protein.

Protein is involved in the repair and rebuilding of tissues, hormones, and our immune systems.

We need protein to synthesize muscle protein
We need protein to synthesize skeletal and connective tissue (bones, tendons, ligaments, cartilage, etc)
We need protein to synthesize neurotransmitters, enzymes, and immune chemicals (like antibiodies)
We need protein in order to transport other types of protein

Our bodies can only produce 12 amino acids (non essential amino acids) which means we must consume the other 9 (essential amino acids) from our diets in order to obtain a full amino acid profile.

PROTEIN MYTHS

Now, let’s dispel some myths about protein while we’re here:

MYTH: Protein powder is a steroid (absolutely not, protein is a nutrient – not a drug)
MYTH: You HAVE to have a protein shake post workout (you can eat any type of protein post workout, but you should shoot for one with a full amino acid profile)
MYTH: Eating too much protein is bad for your kidneys (this is false unless you have an underlying kidney condition / kidney disease and your doctor has intentionally advised a low protein diet)
MYTH: You can’t get enough protein on a plant based diet (you absolutely can, but it will likely require you to be a bit more strategic with your food choices and meal combinations)
MYTH: High protein causes heart disease (nope – high protein intake is actually inversely associated with cardiovascular disease)
MYTH: Protein makes you bulky (eating too many calories for your needs is what contributes to fat gain, not a singular macronutrient)
MYTH: Protein causes bone loss (high protein diets do increase calcium excretion but this does not = bone loss)
MYTH: Protein is just for bodybuilders (nope, we all need protein!)
MYTH: Protein is linked to cancer (there is no research to support any correlation of colorectal, breast, or pancreatic cancers to high protein intake)
MYTH: Protein is a great source of energy (of our 3 main macronutrients, it’s actually our “worst” energy source)

NOW THE ANSWERS TO YOUR QUESTIONS

How much protein do I need?

Research shows that intakes between 0.8-1.2g/lb/day is adequate, no matter your activity levels and goals. That said, there may be some “added benefit” in deficit phases or muscle building phases when increasing intake beyond .8g/lb

How much per meal?

While we’ve likely all heard many myths regarding how much protein we can digest in one sitting, intakes of around 40g per meal have been known to maximize MPS (muscle protein synthesis).

Do I have to have protein at ALL of my meals?

While you can structure your meals however you’d like and whichever ways are most convenient for you, we do know that multiple protein feedings throughout the day are most beneficial from a muscle gaining / muscle protein synthesis standpoint. Ideally, 3-6 protein feedings spread out semi-evenly across the day would be your best bet, instead of trying to play catch up on 85g of protein in one meal.

So, when should we increase protein beyond the minimum?

If we are training hard / frequently
If we have a physically demanding job
If we are sick, injured, or recovering from surgery
If we are losing protein for some reason (improper digestion, chronic conditions, etc)
If we are dieting / in a deficit

Do you need a protein supplement?

Need? No. Might it help you (from a convenience standpoint?) Yes, likely.

You may want to invest in a protein supplement if…

You find it difficult to hit your daily protein goals (food preferences, vegan, etc)
You aren’t able to cook or prep meals as often as you’re like
You’re constantly on the go, traveling, etc
You’re a student in a dorm without their own kitchen
You love yourself a protein shake or smoothie
You don’t have time for a sit down meal at work, etc

PROTEIN SOURCES (NOT AN EXHAUSTIVE LIST)