Protein, Protein, Protein! But What Is It, How Much Do You Need, and Where Should You Get It?
We hear it all the time—“Eat more protein!” But what does that actually mean? How much do you really need? And where should you (and shouldn't you) be getting it from?
Let’s break it down— informative, and science-backed—because your gains (and overall health) deserve more than just blind hype.
What Is Protein & Why Do You Need It?
Protein is the building block of life—literally. Every cell in your body depends on it, from your muscles to your skin, organs, and even the enzymes that keep your metabolism running. It plays a key role in:
Muscle growth and repair (critical after workouts)
Hormone and enzyme production (so your body functions properly)
Immune support (because who wants to get sick?)
Satiety and metabolism (protein helps you feel fuller, longer)
In short, if you want to build muscle, lose fat, perform well, or just not feel like a sluggish mess, protein needs to be a priority.
How Much Protein Do You Actually Need?
Forget the outdated “eat 0.8g per kg of body weight” nonsense—that’s the bare minimum for survival, not optimization
For Active Men & Women (Strength Training, Fitness, Sports):
For Endurance Athletes:
For Older Adults (50+ years):
For Sedentary Individuals:
Where Should You Get Your Protein? (AKA: The Good Stuff)
Not all protein sources are created equal. The best ones come from complete proteins, meaning they provide all nine essential amino acids your body can’t produce on its own.
Top Animal-Based Protein Sources:
Lean meats (beef, bison, venison) – High protein, iron-rich
Chicken & turkey – Lean, low-fat, and packed with protein
Fish (salmon, tuna, cod, etc.) – Great for protein + Omega-3s
Eggs – The most bioavailable protein source out there
Greek yogurt & cottage cheese – High protein, low sugar
Top Plant-Based Protein Sources: (Vegans, Listen Up!)
Lentils & chickpeas – Great for fiber + protein
Quinoa – One of the few plant-based complete proteins
Edamame & tofu – Solid sources, but watch for processing
Rice & beans (together) – A classic combo that forms a complete protein
Pro Tip for Vegans:
While plant-based protein sources are great, they often lack certain essential amino acids or come with extra carbs (which can make it harder to hit protein goals without overloading calories). Solution? Supplement with Essential Amino Acids (EAAs) to cover your bases.
Where NOT to Get Your Protein (Don’t Fall for the Hype)
Peanut Butter – Only 7g of protein per serving… but 16g of fat. It’s a fat source, not a protein source.
Cheese – Same problem as peanut butter. More fat than protein.
Cereal & “Protein” Granola Bars – Most have more sugar than protein—don’t be fooled by marketing.
Processed Meats (Hot Dogs, Deli Meat, Sausages) – Often loaded with sodium, nitrates, and junk fillers.
Collagen Protein – Great for skin and joints, but low in leucine, meaning it doesn’t trigger muscle protein synthesis effectively.
The Best Bang for Your Buck (Budget-Friendly Protein Sources)
You don’t need to spend a fortune on fancy protein powders and organic meats to hit your protein goals. Here are the most cost-effective options:
Eggs – One of the cheapest, highest-quality proteins available
Chicken Thighs (vs. Breasts) – More affordable and just as high in protein
Canned Tuna & Salmon – Budget-friendly, high-protein, and portable
Ground Turkey & Beef – Buy in bulk and freeze for cost savings
Lentils & Beans – Affordable plant-based options
Whey Protein (If Needed) – Best budget-friendly supplement for hitting protein goals
Final Thoughts: Protein Is King—But Get It from the Right Places
At the end of the day, protein is essential for muscle, metabolism, and overall health. But don’t fall for the hype—not all protein sources are created equal.
Prioritize complete protein sources like lean meats, fish, eggs, and dairy.
Vegans? Be strategic and supplement with EAAs if needed.
Skip the “protein” junk foods like peanut butter and processed cheese.
Stick to budget-friendly options if cost is a concern—eggs, chicken, and lentils go a long way.
So, next time someone tells you to “eat more protein,” you’ll actually know what that means and how to do it right. Now go eat some steak, eggs, or tofu (if that’s your thing) and fuel your body the way it deserves!
