Protein has been having a big moment in the spotlight lately. Most of the messaging I see is all about getting MORE protein, which may be true for some, but as with all foods, it is worth checking in on the quality as well as quantity of protein in your diet. I also think it is easier to accept the necessity of effort to get enough protein when we understand all the important things that it does for your body.

Protein is one of the three macronutrients and when digested is broken up into amino acids, which are known as the building blocks of life, due to their vast and varied roles in the body. There are 20 amino acids, 11 are considered non-essential and can be produced in the body, while 9 of them are essential and must be obtained through food. Different protein sources carry different amino acids and when you hear the term “complete protein” it refers to a food that contains all 9 essential amino acids.

Protein is important for your body because it plays a key role in building, repairing and maintaining tissues. It is active in the following roles:

Muscle growth and repair - helps build and repair muscles, especially after exercise or injury.

Enzyme production - aids digestion and metabolism.

Hormone regulation - proteins like insulin and growth hormones regulate various bodily functions.

Immune system support - antibodies that fight infections are made of protein

Cell Structure and transport - proteins like collagen and keratin help form skin, hair and nails, while others transport nutrients in the blood.

Energy Source - while not the body’s first choice for fuel, protein can be used for energy when needed.

I think we can all agree that those are all crucial, so how much protein do we need? The general recommendations are relative to the amount of activity you get and are as follows:

Sedentary adult: about 0.36g protein per pound body weight

Active individuals / athletes: about 0.5-0.9g protein per pound body weight

Bodybuilders: closer to 0.7-1.0g protein per pound bodyweight

Older adults and pregnant women: may need more to support muscle retention and growth

*if these numbers look different than other recommendations you’ve seen, keep in mind that many recommendations are per kilogram of body weight instead of pounds.

Protein can be found in many foods, both animal-based and plant-based. Animal protein is more likely to be complete protein, while plant proteins often do not contain all 9 essential amino acids. For plant-based diets, it is important to learn more about what you are eating to ensure covering all your amino acid bases.

Here are 10 good plant sources of protein:

Lentils

Chickpeas (Garbanzo beans)

Black beans

Quinoa * a complete protein!

Tofu

Tempeh

Edamame

Chia seeds

Hempseeds

Pumpkin seeds

Here are 10 good animal sources of protein:

Chicken

Eggs

Salmon

Tuna

Greek yogurt

Cottage cheese

Lean beef

Turkey

Shrimp

Milk

As you can see, there are many good options and these are not exhaustive lists, so there are many more out there. If you are curious about how much protein you get in an average day, I would highly recommend tracking it for a few days and seeing how close you get to your recommended daily amount. While you track, also relate the amount to how you feel - how is your energy? Sleep? This can help you also learn to adjust based on the feedback from your own body, especially as the numbers are just starting guidelines. If you find that you have trouble getting enough protein, it may be worth adding a protein supplement, but I would recommend getting as much as you can from whole foods first!

Good luck out there!