Why Protein Matters

If you’ve spent over five minutes in a gym, you’ve probably heard someone ask: “How much protein do you eat?” It’s the buzzword behind meal prep, protein shakes, and a million supplement labels—but most people still don’t know why it matters.

Whether you're trying to build muscle, age well, or eat healthier, understanding how protein works—and how to make it work for you—is a game changer. Here's what the latest research says and how to apply it daily.

What Is Protein and Why Is It Important?

Protein is one of the three main macronutrients (alongside carbohydrates and fats) and comprises amino acids—molecules that act as the body’s building blocks. Your muscles, skin, hair, nails, hormones, enzymes, and immune system all rely on protein to stay strong and functional.

There are 20 amino acids, nine considered “essential,” meaning your body can’t make them—you must get them from food. High-quality or “complete” proteins contain all nine essential amino acids in reasonable amounts. Animal sources like meat, fish, eggs, and dairy fit that bill. Some plant sources, like soy and quinoa, do, too—others can be combined (like rice and beans) to hit the complete profile.

Beyond building muscle, protein helps control hunger, regulate blood sugar, and keep your metabolism humming. It’s not just for athletes—it’s a daily essential for anyone who wants to feel and perform better.

What the Latest Research Says

Plant vs. Animal Protein: Cardiovascular Health Benefits

A December 2024 study from the Harvard T.H. Chan School of Public Health followed over 100,000 adults for 30 years. Their big finding? People who ate more plant-based protein instead of animal protein had significantly lower risks of heart disease. The top group had a 19% lower risk of cardiovascular disease and 27% lower risk of coronary heart disease than those eating the least.

The bottom line: You don’t need to give up steak, but adding more beans, lentils, and nuts to your meals is a smart long-term health move.

Protein Intake and Healthy Aging

A 2024 study in JAMA Network Open found that older adults who ate more total protein—whether plant or animal—had lower overall mortality, even those with early-stage chronic kidney disease (CKD). This contradicts old-school advice that seniors should limit protein.

So if you’re over 40 and trying to stay strong, more protein isn’t just okay—it’s essential. It helps you hold onto muscle, protect your bones, and remain independent.

Protein Quality Still Matters

Not all proteins are created equal. A 2024 review in Frontiers in Nutrition highlighted the importance of protein quality—how well your body digests it and how complete the amino acid profile is.

Eating mostly plants can improve protein quality by combining sources (like rice and beans) or using supplements like soy or pea protein to fill any gaps.

Protein Is Trending—for a Reason

Instacart’s 2025 trend report showed a 39% spike in searches for "high-protein" foods year over year. Protein is having a moment—but not all "high-protein" snacks are good choices.

Just because it says "protein" on the label doesn’t mean it’s healthy. Always check the ingredients and aim for whole food sources first.

How Much Protein Do You Need?

The Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight per day—about 55 grams for a 150-pound person. But that’s just the minimum to avoid deficiency. You likely need more if you train, want to stay strong as you age, or are trying to lose fat without losing muscle.

Here’s what newer research suggests:

• 1.2–1.6 grams/kg/day for healthy aging and muscle maintenance

• 1.6–2.2 grams/kg/day for strength athletes or those training hard

• Spread it across your meals (aim for 25–35 grams each) to maximize muscle-building

A good starting point? 100–120 grams of protein per day if you’re active, over 40, or focused on performance and recovery. Adjust based on body size and training load.

How to Add More Protein to Your Diet

You don’t need to eat steak at every meal. Here are simple ways to hit your goals without overthinking it:

Best Sources of Protein

• Animal-based: Eggs, chicken breast, turkey, salmon, Greek yogurt, cottage cheese, lean beef, whey protein

• Plant-based: Lentils, chickpeas, edamame, tofu, tempeh, quinoa, chia seeds, soy milk, pea or rice protein powder

Tips to Boost Protein

• Start your day with protein: Greek yogurt with berries, eggs and veggies, or a protein smoothie.

• Snack smart: Roasted chickpeas, hard-boiled eggs, or a clean protein bar.

• Add protein to carb-heavy meals: Throw grilled chicken on pasta or load up your salad with beans, seeds, and eggs.

• Use powders wisely: Great for a post-workout shake or when you’re on the go.

Think of protein like bricks and mortar for your body—without enough, it’s tough to build or maintain anything solid.

Protein and Exercise: A Perfect Match

Protein is your best recovery partner if you’re training hard—whether it’s strength work, running, or group classes.

Workouts break muscle tissue down, while protein rebuilds it. Aim for 20–30 grams of protein within 1–2 hours after exercise to get the most from your sessions.

If your goal is to build muscle, get stronger, or lose fat while maintaining lean mass, bump your daily protein intake to 1.6–2.2g/kg, pair it with solid training, and make sure you're sleeping enough.

Conclusion: Make Protein Work for You

Protein isn’t just for athletes or bodybuilders—it’s the key to aging well, feeling stronger, and fueling the life you want.

The latest science backs it up: More protein (especially from quality sources) supports your heart, muscles, and metabolism. Focus on balance and consistency and get some at every meal.

You don’t need a perfect diet or a cabinet full of supplements—just a little planning, solid sources, and consistency. Start today.

Need help getting motivated to change? Read my book, Fitness First. Available on Amazon! Buy it here!