If macronutrients were superheroes, protein would be the one quietly saving the day (dare I say… superman… Henry Cavill, I knew that would get your attention) while carbs and fats steal the spotlight. Carbohydrates often get all the credit for energy. Fats come in trends (hello, avocado toast). But protein? It’s the unspoken MVP and let me tell you why…
But first… I need to share something... Protein is not just for athletes & body builders. It’s for YOU, your children, grandma, grandpa and everyone in between. Protein plays a role in nearly EVERY function of the body. So let’s break it down- what protein is, where to find it, and why you should care.
What Is Protein? (Aka. Your Body’s Construction Crew)
Protein is made up of amino acids, which are essentially the building blocks of life. Your body is constantly breaking down and rebuilding itself—muscles, skin, enzymes, hormones, even your immune system. Without enough protein, your body struggles to repair, grow, and function optimally.
There are 20 amino acids in total, but nine of them are considered essential—meaning your body can’t make them on its own, so you have to get them from food. Some proteins contain all nine essential amino acids (these are called complete proteins), while others need to be paired together to ensure you get the full spectrum.
Protein Sources: Where to Find the Good Stuff
Whether you eat meat, are plant-based, or float somewhere in between, you can find protein in both sources—but not all sources are created equal.
Animal-Based Protein (Complete Proteins)
Animal proteins tend to be complete, meaning they contain all nine essential amino acids in optimal ratios. Here’s how they stack up per serving:
Chicken breast (100g): ~31g protein
Beef (100g): ~26g protein
Salmon (100g): ~25g protein
Eggs (1 large egg): ~6g protein
Greek yogurt (1 cup): ~20g protein
Cottage cheese (½ cup): ~14g protein
Plant-Based Protein (Some Are Complete, Some Need Pairing)
Plant proteins can be incomplete on their own, meaning they lack one or more essential amino acids. However, with a little strategy, you can get everything you need.
Lentils (1 cup, cooked): ~18g protein
Chickpeas (1 cup, cooked): ~15g protein
Quinoa (1 cup, cooked): ~8g protein (a rare plant-based complete protein!)
Tofu (100g): ~10g protein
Tempeh (100g): ~19g protein (fermented = easier to digest!)
Pumpkin seeds (¼ cup): ~8g protein
Hemp seeds (3 tbsp): ~10g protein (another complete plant protein!)
To ensure you’re getting all nine essential amino acids, pair incomplete proteins together:
- Legumes with Whole grains (Beans + rice, hummus + pita, chickpeas + tortillas)
- Legumes with Nuts or seeds (Chickpea salad with pumpkin seeds)
- Nuts or seeds with whole grains (Nut butter + whole grain bread). (Yes, your childhood PB&J was secretly doing you a favour.)
Why Does Protein Matter? (AKA, What It Does for Your Body)
Protein is involved in nearly EVERY single function of your body. Here are a few reasons why you should care:
1. Muscle Growth & Repair
Your muscles are in a constant state of breakdown and repair, especially if you are active. Protein is essential for recovery—without enough, you’ll struggle to build strength, recover from exercise, or even maintain muscle mass as you age.
2. Metabolism & Fat Loss
Protein isn’t just for bulking up—it actually helps with fat loss, too. It has a high thermic effect, meaning your body burns more calories digesting it than it does carbs or fats. Plus, it helps keep you full longer, reducing the urge to snack more often.
3. Hormone & Enzyme Production
From insulin (think balancing your blood sugars) to serotonin, your hormones depend on protein. If you’re feeling fatigued, moody, or constantly stressed, your diet might be lacking in high-quality protein sources. * This can also be a major contributor in PMS symptoms, irregular periods, peri & menopause.
4. Immune System Function
Your immune system relies on antibodies, which are proteins. Without enough, your body struggles to fight off infections, meaning you might get sick more often.
5. Hair, Skin & Nails
If you want glowing skin, strong nails, and luscious hair, protein is your best friend. Collagen (a protein) is the foundation of skin elasticity and hair strength, so if you’re dealing with brittle nails or dull hair, you might need a protein boost.
How Much Protein Do You Actually Need?
This will vary based on age, weight, activity level, etc. but the baseline recommendation is:
0.8g of protein per kg of body weight (or about 0.36g per pound). But let’s be honest—that’s the absolute minimum, not the optimal amount.
Sedentary individuals: 0.8g/kg (0.36g/lb)
Active individuals: 1.2-2.2g/kg (0.54-1g/lb)
Athletes or muscle-building goals: 1.6-2.4g/kg (0.73-1.1g/lb)
Older adults (to prevent muscle loss): 1.0-1.5g/kg (0.45-0.68g/lb)
For example, if you weigh 150 lbs (~68 kg) and you work out regularly, a good target is 100-140g of protein per day.
*Remember, more doesn’t always mean better, and it is recommended to divide your protein consumption throughout the day (I’m talking to you, “40+gram” squeezers into one meal)
Why Local & Sustainable Protein Matters
If you care about quality, sustainability, and ethics, where your protein comes from matters just as much as how much you eat.
Grass-fed & pasture-raised meats are higher in omega-3s and antioxidants, with less exposure to antibiotics and hormones.
Wild-caught fish is typically lower in toxins and higher in nutrients compared to farmed fish.
Local and organic plant proteins reduce the environmental impact while supporting small farmers.
When possible, buy local—not only does it support your community, but fresher food = better fuel. Plus, reducing the carbon footprint of your food choices is a small but impactful way to be environmentally conscious.
Eat Your Protein (Your Body Will Thank You)
If you’ve been slacking on protein, consider this your wake-up call. It’s not just about muscles—it’s about energy, metabolism, immunity, hormones, and overall health.
Eat a variety of protein sources, prioritize quality over quantity, and make sure you’re getting enough for your activity level. And if all else fails, just remember: protein is the glue holding you together—literally.
Now go make yourself a protein-packed meal and fuel that body like the powerhouse it is.
Need help building more protein into your diet? Ready for some creative & simple new meal ideas? Let’s chat!