What’s the Deal with Protein?
- erikasiesennop
- Sep 2
- 4 min read
Protein is a buzzy word these days and so much discussion (at times contradictory, no less) around it can leave one dizzied. We wanted to take a closer look and offer some thoughts and things to consider when thinking about your own protein intake. There’s plenty here to explore, and even more than we could cover in one blog post. Let’s dive in!
What is protein and why is it important?
Protein is made up of amino acids, which are the building blocks of life. There are 20 amino acids, 9 of which are essential, meaning the body cannot produce them and they must be obtained through nutritional intake. A “complete” protein source is one that contains all of the essential amino acids. Animal protein sources are considered complete. Some, but not all plant-based proteins are “complete”, but one can combine plant based sources to get all the essential amino acids.
Let’s look at the roles protein plays in supporting the body:
Muscle growth and repair: Protein is necessary for muscle building and repair. Repair needs to happen as a result of general day-to-day activities and functions, and additionally for strength training, movement/physical activity, recovering from injury or surgery, and…
Overall health:
In addition to muscle support, protein is also vital for hormone and enzyme production, immune function, and transporting oxygen and nutrients around the body.
Satiety: As part of a balanced intake inclusive of all food groups, protein can enhance satisfaction and fullness at meals and/or snacks.
Sources of Protein (not an exhaustive list):
Animal-based -
Meat: such as beef, pork, bison
Poultry: such as turkey, chicken, duck
Fish/Seafood: such as salmon, tuna, shrimp, cod,
Dairy: such as milk, yogurt, cheese, cottage cheese
Eggs
Plant-based -
Nuts/seeds: such as walnuts, almonds, pumpkin seeds, sunflower seeds
Legumes: such as beans (kidney, black, pinto,garbanzo, etc.), lentils, peas
Soy products: such as tofu, edamame, tempeh
Quinoa
Oats
Nut butters
Seitan
Nutritional yeast
Supplements -
These are not always needed but can be helpful to support overall protein intake when necessary. Protein powders can be easy additions to smoothies, shakes, baked goods, oatmeal, homemade energy/granola bars, soups, yogurt, and other foods to boost protein in an easy and convenient way. These can also serve as more predictable and reliable ways to get in protein if one has sensory preferences. Protein powders are available in both animal- (whey, casein, egg white) and plant-based (soy, pea, rice, hemp) varieties. Collagen is another animal-based protein source (from cows, chicken, or fish) that is available in powder form. Note that collagen on its own is not a complete protein source in that it lacks the essential amino acid, tryptophan.
Protein articles…podcasts…and blog posts…oh my!
Protein has taken the spotlight recently and you don’t have to look too long to find plenty of articles, blog posts, podcasts, social media posts, and new research studies talking about protein. Further research is important, though the inundation of information about protein from so many sources can be overwhelming, and confusing. Sometimes it can feel like protein is more important than other food groups because of the emphasis on it and the way it’s often discussed. What’s important to consider is that more is not always better when it comes to protein. Consuming significantly more protein than you need can potentially lead to issues such as digestive problems, nutrient imbalance(s) or deficiencies if protein is prioritized over other food groups, or impact kidney function (possibly, for some people). Some of these negative impacts could likely be more associated with consistently very high intake over a longer period, but some could notice these impacts sooner than others. We encourage you to think about your day-to-day needs and what is best for you, not what you’ve been told you “need”. Not to mention, consuming high amounts of protein each day can be challenging and even stressful. No need to put yourself through that or strive to consume a very high amount of protein you’ve been made to feel you “need”.
So then, how do you know how much protein you need? Can you really know?
Protein needs change through different life stages, periods of growth, or circumstances such as age, activity level, pregnancy, lactation, need for weight restoration, recovery from surgery, illness/medical conditions, and more. The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight per day for adults. This is a generalized recommendation and may not be suitable for everyone (blanket nutrition recommendations often are not applicable to the masses!). Some folks will need more, though for others this amount might be sufficient. What’s important to remember is that your needs are your own, and putting your focus there will likely benefit you the most. A registered dietitian can be a great resource in determining what your unique needs are.
How do you get enough protein?
Protein intake can vary for multiple reasons and while it is an important component overall, some meals won’t have as much protein as others, or might not have much at all, and that’s okay! Spreading out protein intake over the day among meals and snacks can often help in meeting protein goals. Protein is also found in smaller amounts in many foods, such as some types of vegetables, so even if you don’t have a more significant source at one meal or snack, chances are the other foods you’re eating over the day are helping you meet your needs. Choosing protein from various sources can help you get other nutrients from a wider range of foods, too. The sources of protein you prefer and/or need will also vary based on dietary preferences, allergies, and sensory preferences. At times it’s been said that vegetarians and vegans are at increased risk for not consuming enough protein compared to those who eat animal products, but this is not necessarily the case and there are plenty of plant-based options folks can choose from to meet their needs, too.
If you are wondering about your protein intake, need ideas/options for protein to include in your meals or snacks, want help demystifying all the protein information out there, and/or want help ensuring you’re meeting your needs, speaking with a registered dietitian can help! Feel free to reach out and we’re always happy to help.
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Written by Sarita Aguirre, MS, RDN, LDN, CEDS-C