Protein is one of the most critical macronutrients our bodies need to function optimally. Composed of amino acids, protein supports nearly every process in our body—from producing essential hormones and neurotransmitters to repairing tissue and building muscle. Although it’s often viewed through the lens of muscle building alone, protein’s impact is far more extensive, benefiting both men and women based on their unique metabolic and physiological needs. In a world where dietary trends often overshadow fundamental nutritional principles, understanding protein’s role is more important than ever for individuals concerned about their health at all phases of life.
Why Protein Matters: Key Benefits
Protein serves as a foundational nutrient with several key benefits:
- Hormone Production: Proteins help synthesize hormones like insulin, melatonin, and growth hormones, which regulate numerous bodily functions.
- Neurotransmitter Support: Neurotransmitters such as serotonin and dopamine rely on amino acids derived from protein to function effectively.
- Muscle and Metabolism: Protein is crucial for muscle repair and metabolism, making it essential for both active individuals and those leading sedentary lifestyles.
- Immune Function: Proteins aid in the production of immune cells, helping to defend the body against illness.
- Cellular Repair: Protein is vital for tissue healing and cellular renewal.
- Enzyme Function: Proteins act as enzymes that facilitate biochemical reactions in the body.
- Receptor and Messenger Roles: They are integral to cellular communication, impacting various physiological processes.
Interested in learning how personalized protein recommendations can support your unique health goals? Our Functional Nutrition Provider offers individualized nutrition plans tailored to your biomarkers and lifestyle. Schedule a consultation today!
General Protein Intake Recommendations
Understanding that dietary protein intake is not a one-size-fits-all approach is essential. Factors such as age, lifestyle, and even hormonal fluctuations in women can significantly affect protein requirements. Here are some baseline targets to guide you toward optimizing protein intake in your diet:
- Sedentary Adults: 0.8–1.0 grams per kilogram of body weight.
- Thriving Adults (Optimal Health): 2.0–3.0 grams per kilogram for men, and 1.7–2.4 grams per kilogram for women (adjusted based on age and menstrual cycle phase).
For example, a 150-pound woman in her follicular phase aiming for optimal health would calculate her protein range by converting her weight to kilograms (150/2.2 = 68 kg) and multiplying by 1.6 to 2.0 grams, resulting in 109–136 grams of protein daily.
As we age, our bodies slow down, become less responsive, and require more protein to maintain muscle mass, bone health, and overall strength. This need is especially pronounced for women post-menopause due to the loss of estrogen, which affects bone density and muscle mass. Research shows that by consuming adequate amounts of protein, active women can retain lean mass while losing body fat. This highlights the importance of protein intake for achieving positive changes in body composition.
Additionally, sarcopenia—age-related muscle loss—can begin in our 30s for both men and women, and accelerates with age. Maintaining a higher protein intake can help slow this process, supporting better physical health and vitality as we grow older.
Hitting Your Protein Targets
From our Functional Nutrition Provider: “The above recommendations can make anyone feel like they need to eat a ton of food! HOWEVER, it is very possible when you are eating real, whole food sources at every meal, supplemented with quality protein powders. It’s important to spread your protein consumption throughout the day to meet your targets without feeling overwhelmed.”
To make hitting your protein targets easier, consider this quick guide to 30-gram portions of protein, ideal for meal planning and spreading protein intake evenly across the day:
– 1 cup cottage cheese
– 5 large eggs, or 2-3 eggs mixed with 2 egg whites
– 5 ounces salmon
– 4 slices of turkey bacon
– 4 ounces of lean chicken breast or ground chicken
– 1 scoop of protein powder + 1 scoop of collagen powder
– 2 cups of beans
– 4 ounces of pork chop
– 5 ounces of steak
– 4 ounces of ground turkey
– 5 ounces of ground bison
– 6 ounces of cod or white fish
– 3 cups of bone broth
– 1.5 cups of lentils
– 3 ounces of liver or organ meat
– 4 ounces of lamb
For in-between-meal moments, consider these high-protein snacks to help you get your daily servings:
– Edamame (1 cup cooked, shelled) – ~17 grams of protein
– Hummus with Veggies (1/2 cup hummus) – ~10 grams of protein
– Pumpkin Seeds (1/4 cup) – ~9 grams of protein
– Turkey Jerky (2 oz) – ~19 grams of protein
– Greek yogurt (1.5 cups; opt for unsweetened, organic, plain) ~18 grams of protein
The Power of Animal-Based Protein
Animal proteins are considered “complete proteins,” meaning they contain all nine essential amino acids that our bodies cannot produce independently. The benefits of animal-based protein include:
- Higher Bioavailability: Animal proteins are generally more easily digested and absorbed than plant proteins.
- Convenient Protein Source: With all essential amino acids present, animal proteins offer a convenient protein source.
- Packed with Micronutrients: Animal based proteins are jam-packed with lots of micronutrients, specifically B12, which is not found in plant-based options.
For those who prefer plant-based proteins, combining sources like black beans or lentils with brown rice can create a complete amino acid profile. However, this approach requires careful planning to meet protein needs effectively. Here are some comparisons between animal and plant-based protein sources:
Breakfast:
- Animal: 1 serving turkey bacon + 2 eggs = 16 grams protein
- Plant: 1 cup oatmeal with 1 tbsp almonds and 1 tbsp chia seeds = 9 grams protein
Lunch:
- Animal: Lean Chicken Breast (3 oz cooked) = 26 grams protein
- Plant: Quinoa (1 cup) = 8 grams protein
Dinner:
- Animal: Hamburger (4 oz, 90% lean beef patty) = 22 grams protein
- Plant: Black Beans + Brown Rice (1/2 cup each) = 12 grams protein
For each of the above meals, animal proteins provide a higher concentration of protein per serving compared to plant-based alternatives. While plant proteins like tofu, quinoa, and bean-rice combinations can provide all essential amino acids, they often require larger servings to match the protein density found in animal sources.
Additionally, those following a vegan diet may need to complement their nutrition with a B-complex vitamin, as animal proteins are naturally rich in B vitamins, which are critical for brain development, function, and overall health. This should be discussed with your provider.
Tracking Protein Intake
To ensure you’re meeting your protein needs, consider using protein-focused apps that help you log your daily intake. Apps like Cronometer or Protein Pal can simplify the process without overwhelming you with comprehensive macro tracking.
How Protein Fuels Muscle Recovery
Protein plays a central role in repairing, building, and maintaining muscle, especially post-exercise. During physical activity, muscles break down, and adequate protein intake ensures that the body has the necessary resources to rebuild, resulting in leaner, stronger muscles. By consuming sufficient protein, you increase muscle protein synthesis due to the rise in amino acids in the body. Recovery from exercise involves not just rest but also adequate protein intake to rebuild what was broken down during workouts. This is crucial for muscle tissue recovery.
Even if you’re not exercising frequently, your body still requires protein for daily cellular repair and stress recovery. Since proteins support neurotransmitters like serotonin, dopamine, and cortisol, they play a vital role in stress management and emotional well-being.
Putting It All Together
Meeting your protein needs doesn’t have to mean “overloading” on meat or high-protein foods. Spreading protein intake across meals and incorporating a mix of whole foods and quality supplements can help you achieve optimal health without feeling overwhelmed. Research indicates that adequate protein intake supports better body composition and lean mass retention, even as we age.
Ready to make protein work for you? Schedule a session with our Functional Nutrition Provider to create a personalized nutrition plan that aligns with your specific health goals, age, and biomarkers. Start building a diet that’s tailored to support your unique health journey.
