Your Complete Guide to Protein: What it is, how much you need & simple protein hacks

Protein is extremely important, but is it as important as it’s glorified to be? Today we’ll be covering what protein is, how much you need & the best sources and hacks you can do to reach your daily needs.

Protein is a macronutrient

There are three macronutrients: carbohydrates, fats, and protein. They are the 3 main components of nutrients that we consume. These macronutrients are what give us energy, repair our muscles and maintain basically all of the body’s important functions.

You may have heard people refer to these nutrients as “macros.” They can be altered and tracked to reach a certain body fat, performance level, or even pursue qualities such as clear-mindedness. Regardless of what you think about macros, if you’re eating food, you’re getting some form of them. We’ll be focusing on just one today: protein.

Protein, as a macronutrient, is approximately 4 calories per gram. While it is the almost the same amount of calories per gram as a carbohydrate, the way the body breaks it down for energy is totally different.

Also, many times in natural sources, protein comes alongside of fat, which is 9 calories per gram- a heck of a lot more dense. People will often say that fat keeps you full due to its density & time the body takes to break it down. I would argue that protein also does this, even though it may have less calories per gram.

Protein is super satiating

Remember when I mentioned above that carbohydrates are ‘quick’ energy? Well, while protein may have the same amount of calories per gram, it is definitely not ‘quick’ energy.

It takes more time for the body to break down and digest protein. This is because, as opposed to sugars, protein is made up of a more complex makeup of amino acids that all have important functions in the body. For the body to break these up and deliver them where needed, it takes a little more work.

Coupling the longer digestion process & functions of protein with a little bit of fat (which, in nature, is in most protein sources) keeps you feeling full over a longer period of time. If you want to read more about this, check out this study on weight loss, satiety & protein’s role in it all.

Protein is needed for muscle repair

As I mentioned earlier, protein is made up of amino acids. There are several types of amino acids, which are the ‘building blocks’ of proteins.

These amino acids are actually the agents that repair damaged muscle tissue, AKA muscle growth! If you didn’t know, when you tire the muscles you actually are tearing them. These tiny tears need to repair, which is exactly the role of amino acids. This is the main reason you will see people who are in sports, weightlifting or any muscle-tearing activity prioritize protein. You need it to properly recover!

How much protein do I need?

The recommended daily amount (RDA) of protein by the USDA is approximately 0.8 grams for every 2lbs of body weight. For a 150lb person, this averages to 60g. However, if you ask a bodybuilder, they will tell you to have at least 1 gram of protein per 1lb of body weight, more than doubling the recommended daily amount.

In my personal opinion (no medical advice – I’m not a doctor), the USDA recommendation is the minimum amount you should be consuming as an average adult. Especially if you’re working out regularly, a little more is required. However, when it comes to the exact number for your protein needs, it isn’t necessarily a direct answer- it really depends on your goals.

If you want a lean physique, are super active, focused on weight loss or weight gain, you can manipulate protein to fit your needs. I will say, regardless of the goal, prioritizing protein as the most important part of your plate is the way to go. If you’re eating an adequate amount protein, you’re likely to be full, nourished, and recover well. It’s good for overall health.

My current approach towards protein is to get some in every meal and snack, and aim for about 100g a day. I would like to have a little bit more (maybe 110-120g) on the days I do heavy lifting to optimize recovery, but the general goal of 100g is reachable and sustainable for me.

If you’re trying to lose weight, this amount of protein should be just fine depending on your size, activity & daily caloric needs. For weight loss clients, I recommend prioritizing protein, cutting carbs in half, and adding in lots of veggies. For weight gain, I recommend still prioritizing protein, but making sure you have more. Maybe an extra protein shake or snack here and there, as well as adding more carbs and fats to your regular meals.

It is sometimes a little difficult to get even 100g of protein, so there has to be awareness and intention behind it. Let me share some of my favorite protein hacks, sources & simple tips with you.

Protein hacks, sources & recipe ideas

Animal products

If you’re a meat eater- lean cuts of most meats & fish products are your best bet for protein. Animal products are fantastic because they contain all of the essential amino acids, which you may not get in plant-based proteins or protein powders. They are the most dense source of protein and there are so many options.

While I’ll give dairy products their own category- I also want to mention eggs here. Eggs are little round powerhouses. Each egg contains egg whites which have about 6g of protein, along with the yolk which contains healthy fats & some amazing vitamins and nutrients. They’re an easy thing to incorporate into your meals that give a nice protein & vitamin boost. If you want to learn more about how to shop for the best quality eggs, click here.

My favorite protein hacks & snacks:

• Base your meals around the protein. If your main sources of protein are animal-based, prioritize it in your meals. Build your plate around it.
• Quick animal-based snacks such as hardboiled eggs or jerky are simple ways to ensure you have high protein snack options.
• Rotisserie chicken. That is all I have to say.
• Make fun recipes such as Buffalo Chicken Stuffed Peppers or Italian Roasted Spaghetti Squash that have a good amount of meat in them.
• Add an extra egg or egg whites to leftover fried rice or similar dishes.

Dairy products

I would like to start this section by saying this: Greek Yogurt has been my life. It’s high in protein, creamy, can be sweet or savory, and is so versatile. I often have it for breakfast with some honey and cinnamon, but it can also be used for so many other things.

Aside from greek yogurt, most all other dairy products provide some protein. Greek yogurt and cottage cheese seem to be the most dense, averaging at about 20-25g per cup. Whole milk and other cheeses have a good amount of protein as well, and are always good to add for a boost. They happen to be delicious, too!

My favorite protein hacks & snacks:

• Use greek yogurt as a dip base instead of (or mixed with) sour cream. Ranch, onion dip, sweet fruit dip. It’s so delicious and makes for a dip that’s a little more protein filled.
• Greek yogurt can sometimes be a substitute for cream cheese in some recipes, soups & sauces.
• Add some cottage cheese to ricotta in your lasagna recipes. Thank me later.
• Sprinkling things with cheese because most of the time it’s better that way.
• Lunch meat roll ups, cheese cubes & hard boiled eggs, cheese and jerky, cheese and fruit… lots of great foods to pair cheese with for balanced snack options.

Plant products

Yes, there are plant sources of protein! Soy is one of the the most dense plant protein sources, including foods such as tofu and edamame. Other beans, such as black, pinto, or chickpeas, also are great sources of plant protein. Most vegetables have some protein, but they have to be eaten in very high quantities to compare to animal products. However, peas happen to have a high amount of protein for a veggie. Incorporating them into your dishes can be a nice protein boost.

My favorite protein hacks & snacks:

• It’s so easy to hide tofu. It can be used to make plant-based scrambled eggs, fried for a nice crunchy meal, or added in stir fries. It often tastes just how you season it, and depending on how you cook it it’s easy to manipulate the texture to your own desires.
• Get a frozen bag of edamame, heat it up, keep it in the fridge and snack on it all week. A delicious snack packed with protein!
• Throw some peas into your favorite dishes. They go great in breakfast, lunch and dinner dishes.
• Make dips such as hummus or black bean dip to pair with veggies for a plant-based protein snack.

Protein-based products & supplements

While whole foods provide you with the cleanest sources of protein, sometimes it doesn’t hurt to add a protein powder to your regimen. Whey protein is a great option that provides the body with all the essential amino acids. Collagen is another fantastic option that may also help your skin and bones. You can also opt for plant-based protein powders made out of peas, hemp, pumpkin, or soy, many of which have lots of other benefits and are a little easier on the stomach.

My favorite protein hacks & snacks:

• Unflavored collagen powder. While you can get a flavor, unflavored is just so easy to hide. I like it in my coffee and tea and it doesn’t change the taste at all. It also happens to add a whopping 10-20g of protein depending on the scoop!
• Protein smoothies are an easy way to get in some protein, fruit and veggies all in one sitting.
• Get a shaker bottle & some single serving protein powder packs for a quick on the go protein drink.

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Thanks for checking out this weeks post! Hope it does you well. Much love, and see ya next blog.