Protein 101
Of all the macronutrients, protein is probably the most celebrated in the fitness world. And for good reason: its primary purpose is to build and repair bodily tissue - like muscle.
But how much do you really need each day? Are some types of protein better than others? Let's talk about the details.
what is protein, exactly?
Protein contains 4 calories per gram and is made up of amino acids. From simple bacteria to human beings, protein is an essential part of life.
As mentioned, its primary function is to build and repair bodily structures like cells, muscle, collagen, and tissue, but it has many other uses, too.
Protein isn’t the body’s preferred energy source - that would be carbohydrates. But protein can be used for energy if carbohydrate and fat intake is low. We don’t want this, though, because it cuts into our ability to repair and build muscle.
The average person should have about 10-30% of their total daily calories coming from protein.
Our bodies use protein (amino acids) for many functions, like:
building muscle
repairing tissues
breaking down food
making hormones and other brain chemicals
supporting the immune system
supporting healthy digestion
maintaining healthy skin, nails, and hair
producing energy
complete protein vs. incomplete protein
We humans require 20 types of amino acids to function properly.
Our bodies produce 11 of these amino acids (we call them nonessential), but we can't produce the other 9 (we call them essential). Since we can't make them, essential proteins must be acquired through food.
Protein acquired through food can be either complete or incomplete.
Complete protein is easily digested and contains all 9 essential amino acids for cell building. Meat, poultry, eggs, fish, dairy, soy, and hemp are considered complete protein sources.
Incomplete protein contains some, but not all, essential amino acids. Some examples of incomplete proteins are beans, nuts, grains, and veggies.
Since animal proteins are the most complete sources, vegetarians and vegans should pay special attention to protein intake each day and supplement if necessary.
how much protein should I eat daily, and when?
Protein should make up about 10-30% of your diet. Active people should aim for about 1g of protein daily for each pound of bodyweight.
I find it helpful to eat protein throughout the day.
Try to build meals and snacks that contain all the macronutrients in a ratio of about 30% protein, 20% fats, 50% carbs. You may need to adjust these percentages depending on your goals.
Eating about 20-30g of protein before a workout can help aid in muscle protein synthesis. If you're an early-morning exerciser like me, you might want to consider drinking your protein in the form of a protein shake.
After your workout is over, eating about 10-20g of protein, along with a generous serving of carbs, can help to stimulate muscle growth.
what are the best proteins?
For people who eat meat and animal products, some balanced protein choices are: chicken, turkey, pork, Greek yogurt, eggs, cottage cheese (my personal favorite), 95% lean ground beef, sirloin, and fish.
Vegetarians and vegans may find it helpful to build meals with complimentary plant-based proteins. This article is a great resource.
And I am sorry to break this news, but it's worth mentioning here: peanut butter is a fat source, not a quality protein source.
tldr - can you summarize that for me?
Too busy to read all of that? I get it! Here's the TLDR version.
Protein is often a bodybuilder's favorite macronutrient for good reason: it helps to build and repair muscle.
As a rule of thumb, about 10-30% of your daily calories should come from protein. It is recommended that active people eat 1g of protein daily for each pound of bodyweight.
Protein should be eaten throughout the day as part of a balanced diet. Try to build meals and snacks that contain all the macronutrients in a ratio of about 30% protein, 20% fats, 50% carbs. You may need to adjust these percentages depending on your goals.
Eating about 20-30g of protein before a workout can help aid in muscle protein synthesis. After your workout is over, eating about 10-20g of protein, along with a generous serving of carbs, can help stimulate muscle growth and aid in recovery.
bonus question: Should I take a protein shake daily?
Supplementing your protein, whether by drinking shakes or eating protein bars, is ultimately a personal choice. It can get expensive and cause indigestion in some people. But since muscle needs quality protein to grow, it can be helpful to supplement and bridge the gaps in your diet. Just remember that they aren’t a replacement for an actual meal.
If you’re tired of drinking chalky shakes, try Optum Nutrition Gold Standard 100% Whey Protein in the Vanilla Ice Cream flavor. It contains 120 calories and 24 grams of protein per serving. I like taking shakes before bedtime to keep me feeling full overnight.
