Protein. Why it Matters and How Much you Need.

Protein is one of the three essential macronutrients - alongside carbohydrates and fats - that our bodies need to function properly. It's made up of smaller units called amino acids, often referred to as the building blocks of life.

There are 20 amino acids in total. Nine are essential, meaning your body can't make them, so you must get them through food. The remaining eleven are nonessential, which your body can produce on its own.

Protein is found in every single cell in your body. It plays a vital role in muscle repair and growth, immune function, hormone regulation, and so much more. Without enough protein, your body simply can’t operate at its best.

How much protein do you need?

A good general guideline is to aim for 0.8 to 1 gram of protein per pound of desired body weight. That may sound like a lot, but with a little planning, it's easier to reach than you might think.

A simple way to estimate protein portions? Use your palm. A palm-sized serving of lean protein typically provides around 25 - 30 grams.

Sample Protein Breakdown:

• Breakfast: 2 eggs, 1 egg white, ¼ cup 2% cottage cheese = 25 grams

• Snack: Protein shake or nonfat Greek yogurt with hemp hearts = 25–30 grams

• Lunch: 4 oz rotisserie chicken, tuna, or egg salad with cottage cheese = 25–30 grams

• Dinner: 4 oz fish, chicken, turkey, lean beef, tempeh, or tofu = 25–30 grams

  
  

These examples highlight lean protein, but remember to round out your meals with colorful vegetables, fruits, and high-fiber, complex carbs. Plant-based proteins like quinoa, rice and beans, edamame, peas, brussels sprouts, and broccoli also contribute valuable protein.

The bottom line: getting enough protein is essential for maintaining strength, energy, and a well-functioning body. Center your meals and snacks around a quality protein source, and you’ll be well on your way to meeting your daily needs with ease.

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