Why is everyone obsessed with protein?
And why you should care about it too.
If it seems like everyone on social media is constantly talking about protein, that’s probably true. Over the past two years or so, protein has gotten more attention than ever, and for good reason, since decades past have seen an obsession with carbohydrates and dietary fat that generated a lot of myths and unhealthy eating habits. Fans of the carnivore diet will evangelize protein as the be-all and end-all of nutrition, while in the plant-based camp, protein - especially the animal kind - is frowned upon. As always, the truth is to be found in the boring, balanced middle. However, I still notice reluctance when it comes to protein consumption, particularly among women. To help you cut through the noise, I will go in-depth on why protein matters, how much you actually need and how to make it easy to get it.
Brief intro to dietary guidelines
Before I talk about the importance of protein, it’s worth touching briefly on how we think about food and dietary guidelines in general.
The food pyramid, particularly in its earlier versions, such as the one introduced by the USDA in 1992, placed a significant emphasis on carbohydrates for reasons rooted mainly in economic factors and dietary guidelines of the time. Grains, which are a major source of carbohydrates, are staple foods in many cultures and are generally more affordable and accessible than other food groups. This made them a practical foundation for the diet of the general population. At the time the food pyramid was introduced, there was a significant concern about the role of fats in heart disease and obesity (myths that have since been debunked). Reducing fat intake became a major public health goal, and carbohydrates were seen as a preferable alternative.
In 2011, the USDA introduced MyPlate which offers a more balanced approach, with fruits, vegetables, grains, and protein in proportionate amounts. Albeit improved from earlier versions, these guidelines are still not optimal because healthy fats are completely lacking and there’s still too big of an emphasis on grains. In the US, the majority of caloric intake is derived from carbohydrates, which is problematic because these sources often include refined grains, pasta, bread, cookies, soda, and processed foods, rather than fruits and vegetables. The Standard American Diet (SAD) is the most significant contributing factor to the obesity and chronic disease (type 2 diabetes, heart disease, certain types of cancer) epidemic in the United States.
When it comes to protein guidelines, the Recommended Dietary Allowance (RDA) is set at 0.8 grams of protein per kilogram of body weight per day for adults. This amount is intended to support basic bodily functions and maintain muscle mass in non-active individuals. Unfortunately, the RDA for protein represents merely the baseline needed to avoid a negative nitrogen balance, rather than an optimal level if you’re aiming to build muscle or prevent muscle loss with aging. This standard falls short particularly as we age and have more difficulty synthesizing muscle due to anabolic resistance.
Our individual protein needs are influenced by a variety of factors including gender, body weight, the proportion of lean muscle mass, and physical activity levels. But in a nutshell, not consuming enough protein can lead your body to break down its muscle tissue to access the necessary amino acids, resulting in muscle degradation.
Why protein is so important
Protein is a building block for muscles, bones, skin, and blood and plays a key role across many basic cellular functions throughout the body. Some of the most important include:
Protein is essential for the growth and repair of body tissues. This is particularly important after exercise, injuries, or surgery, as it helps repair muscle damage and supports the growth of new tissue.
Proteins are involved in the creation and function of various hormones and enzymes that influence metabolism, mood regulation, and the reproductive system.
Antibodies, which are vital for fighting off infections, are made of protein. A sufficient protein intake ensures a robust immune response to pathogens.
Proteins help in transporting and storing nutrients. Hemoglobin, a protein in blood, transports oxygen throughout the body. Other proteins bind and carry molecules like vitamins, minerals, and oxygen, ensuring they reach the places in the body where they are needed.
Some proteins provide structural support to cells and tissues. Collagen, a protein, gives structure to our skin, bones, and connective tissue, maintaining their strength and elasticity.
When it comes to women’s health, sufficient protein intake is crucial for a number of reasons:
Maintaining muscle mass is vital not only for physical strength but also for metabolic health. Muscle tissue burns more calories at rest compared to fat tissue, which can help in managing weight and reducing the risk of metabolic diseases. Protein-rich foods also enhance satiety more effectively than foods high in carbohydrates or fats, helping to manage hunger and overall calorie intake.
Adequate protein intake supports bone health, which is particularly important for women, especially as we age and become more susceptible to osteoporosis. Proteins form part of the bone matrix and help in maintaining bone density.
Proteins play a significant role in the health of reproductive tissues and hormone balance. For example, proteins are involved in the synthesis and regulation of hormones like estrogen and progesterone, which are critical for menstrual health, pregnancy, and menopause management.
During pregnancy and lactation, a woman's protein requirements increase significantly. Protein is essential for the growth and development of the fetus, the expansion of maternal tissues, and the production of breast milk. Adequate protein intake supports these processes and contributes to the health of both mother and baby.
Women face a risk of accelerated muscle loss after menopause due to hormonal changes. A higher protein intake can help mitigate this loss and maintain physical function and independence.
Some protein sources, especially animal-based proteins, are rich in heme iron, which is more easily absorbed by the body than non-heme iron found in plant sources. Adequate intake of heme iron can help prevent iron-deficiency anemia, a condition more common in women due to menstrual blood loss.
How much protein you actually need
Since the RDA is aimed at preventing deficiency and covering the needs of the majority of the population, it does not represent optimal intakes for all health outcomes, including muscle growth, performance enhancement, and healthy aging.
I found this excerpt from Peter Attia’s book really useful when thinking about how much protein to have:
The Acceptable Macronutrient Distribution Range (AMDR) is 10-35% of caloric intake as protein, which is 1.0-3.7 g/kg/d for the average 57-kg woman or 70-kg man. For those who are minimally active, the lower end of this range is probably sufficient to maintain lean mass. However, those who want to increase their lean mass or who partake in moderate or intense physical activity should try to consume higher levels of protein to promote strength and skeletal muscle growth, up to around 1.2-2.2 g protein/kg body weight/day.
To make this even easier, think 1 gram of protein for pound of body weight. For example, if you weigh 130 lbs, that’s approximately 130 grams of protein per day.
If you are concerned about higher protein intake and kidney health, know that this myth has also been debunked. Research has shown that in healthy individuals with normal kidney function, a high-protein diet does not adversely affect kidney function. These findings are consistent across numerous studies that have looked at the effects of protein on renal function in healthy adults. For those with existing kidney issues, protein intake needs to be managed under the supervision of a doctor.
How to meet your daily protein intake
People tend to complicate things unnecessarily, but meeting your protein needs should not be difficult or stressful. Once you know your total protein intake (use the formula above), split that into 3-4 servings throughout the day and make it an easy rule to have protein with every meal. This is what my personal split looks like on a daily basis for an average of 130 grams of protein:
Breakfast: smoothie with whey protein isolate, collagen, fiber and berries - 35 grams of protein
Lunch: salad with lots of leafy greens, vegetables and canned salmon - 40 grams of protein
Snack: grass-fed greek yogurt/ cottage cheese with berries or one chomp stick and a handful of nuts - 15-25 grams of protein
Dinner: roast salmon or chicken with vegetables - 40 grams of protein
Here are some animal-based protein sources:
Poultry: chicken and turkey breasts are among the leanest and highest protein options, offering about 24-30 grams of protein per 3-ounce (85 grams) cooked serving.
Fish and seafood: a 3-ounce (85 grams) serving of cooked salmon provides about 22 grams of protein.
Rd meat: beef and game meats are high in protein, with the content varying by cut and preparation. For example, a lean cut of beef might provide about 22-26 grams of protein per 3-ounce (85 grams) serving.
Whey protein isolate: the best way to supplement your protein intake with 20-25 grams per scoop.
Dairy: greek yogurt and cottage cheese are high in protein. A cup of Greek yogurt can have up to 20 grams of protein.
Eggs: one large egg contains about 6 grams of protein.
Plant-based protein sources include:
Plant protein powders: pea, soy, rice or hemp. These may be less effective for muscle synthesis compared to whey but give you between 12-25 grams of protein per scoop.
Legumes: lentils, chickpeas, and beans. Cooked lentils provide about 18 grams of protein per cup (240 ml).
Tofu and tempeh: tofu can provide about 8 grams of protein per 3.5-ounce (100 grams) serving, while tempeh can offer about 19 grams per 3.5-ounce (100 grams) serving.
Nuts and seeds: almonds, peanuts, chia seeds, hemp seeds, and flaxseeds. Almonds, for example, contain about 6 grams of protein per ounce (28 grams).
Whole grains: quinoa, amaranth, and spelt. Cooked quinoa provides about 8 grams of protein per cup (185 grams).
Animal vs. plant protein
To settle another debate as quickly as possible, the science is simple: animal protein is more bioavailable than plant protein. This means that the body can more easily digest, absorb, and utilize the amino acids from animal sources compared to those from plant sources.
I’ve seen plant-based advocates often say that “all plants contain amino acids” and while that is mostly true, not all plants contain all 20 amino acids in sufficient quantities to be considered a "complete" protein source for humans. A complete protein contains all nine essential amino acids in adequate amounts. These essential amino acids are termed "essential" because the human body cannot synthesize them, and they must be obtained from the diet. Most animal-based foods, such as meat, dairy, and eggs, are complete proteins. Some plant sources like quinoa, buckwheat, soy, and hemp seeds also offer complete protein profiles, but you often need to consume larger quantities in order to get the sufficient amount of protein.
Final note
Protein matters and you probably need to eat more than you think in order to optimize for muscle mass, bone health, metabolism, weight management and healthy aging. Eating enough protein does not equal being carnivore. A nutritious diet is abundant in plants which provider fiber, micronutrients and antioxidants, but also contains the necessary macronutrients (protein, healthy fats) that influence every function in our bodies. You can get protein from both animal and plant sources, but getting all necessary amino acids just from plants is challenging and requires more effort. Prioritize whole foods as much as you can remember that an egg, a homemade protein smoothie or a piece of fish will is always better than a processed snack like a sugary protein bar.