Macronutrients or “Macros” for short – Maybe you’ve heard of them, maybe not. That’s okay! I’m here to help with that ☺️ Macronutrients are the nutrients we need in order to function properly. They give us energy, and help our bodies grow, repair, and thrive. There are three types of macronutrients: Protein, Carbohydrates, and Fats. Today we will be talking about my personal favorite… Drumroll please… Welcome to the blog…
PROTEIN!
What is Protein?
Protein is an essential nutrient for our bodies to function properly. It is made up of amino acids (organic compounds that serve as the building blocks of protein), which our bodies use to build and repair tissues. There are 20 different amino acids – 9 of which are considered “essential” – meaning our bodies do not produce them so we must get them from food.
Why Do We Need Protein?
Protein is literally a building block for our bodies. Here’s what it does:
- 🧠 Supports brain and nerve function
- 💪 Builds and repairs muscles and tissues
- 🧬 Helps form enzymes, hormones, and other vital chemicals
- 🩸 Supports immune function and oxygen transport (hello, hemoglobin!)
- 🍽️ Helps keep you full and satisfied
Without enough protein, our body starts to break down its own muscle to find the amino acids it needs — not ideal for strength or long-term health!
Key Benefits:
1. Muscle Maintenance & Growth
Protein is essential for building muscle, but it also helps maintain the muscle you already have — especially important as we age.
2. Weight Management
High-protein foods help us feel full longer, reduce cravings, and may slightly boost metabolism.
3. Improved Recovery
Whether you’re sore after a workout or healing from an injury, protein speeds up tissue repair.
4. Stable Blood Sugar Levels
Protein slows down the absorption of sugar into our bloodstream, helping to prevent energy crashes and sugar spikes.
5. Healthier Skin, Hair, and Nails
Keratin, collagen, and elastin — all key proteins — keep skin smooth, hair strong, and nails healthy.
How Much Protein Should I Eat.. and WHAT Protein Should I Eat?!
This depends on several factors including age, weight, activity level, and health goals.
Another way to go about it is to think 0.8-1g per lb of ideal body-weight (“ideal body-weight” = weight you feel healthy at). For example, if I’m 150 lb and my ideal body-weight is 130 lb, I’d aim for 130g of protein per day.
But don’t panic… because I know you may be thinking “I don’t even know how much protein I currently eat” or… “I only eat 50g per day… how the 🤐 am I going to eat 130g.. That’s so much!” Well, just like anything in life, baby steps. I like to tell people to start by hitting a minimum of 100g of protein per day, or breaking it down even smaller, shoot for 30-35g of protein per meal.
Here are some of the Top Protein Sources:
– Animal-Based – Chicken, Beef, Fish, Eggs, Dairy, Turkey, Cottage Cheese
– Plant-Based – Lentils, Chickpeas, Quinoa, Tofu, Tempeh, Nuts, Seeds, Edamame
LET’S YAP… Common Protein Misconceptions:
❌ 1. “Protein is only for bodybuilders.”
✅ Truth: EVERYONE needs protein — not just people lifting heavy at the gym. It’s essential for our muscles, skin, hormones, immune system, and even hair and nails. Whether you’re 8 or 80, your body relies on protein every single day.
❌ 2. “More protein = more muscle.”
✅ Truth: Eating more protein alone won’t magically build muscle. You also need resistance training (like weightlifting or bodyweight exercises).
❌ 3. “You can only absorb 30 grams of protein per meal.”
✅ Truth: This number is often misunderstood. While around 20–30g may optimize muscle protein synthesis in one sitting, your body can still digest and use more than that — it just distributes the amino acids over time for other functions.
❌ 4. “Plant proteins aren’t complete, so they’re not good enough.”
✅ Truth: While some plant-based proteins are lower in one or two essential amino acids, you can easily get all 9 essential aminos by eating a variety of plant foods (like rice + beans, or hummus + whole grain pita).
❌ 5. “High-protein diets damage your kidneys.”
✅ Truth: In healthy people, there’s no solid evidence that a high-protein diet harms kidney function. This myth mostly applies to people who already have existing kidney disease — for them, protein intake should be monitored by a doctor.
❌ 6. “Protein will make me bulky.”
✅ Truth: Gaining significant muscle takes time, consistent strength training, and a calorie surplus. Protein alone won’t bulk you up — it helps your body recover and stay lean, and can actually support fat loss.
❌ 7. “All protein is the same.”
✅ Truth: Different protein sources offer different amino acid profiles, digestibility, and nutrient benefits. For example, whey is absorbed quickly, while casein digests slowly. A varied diet helps ensure you’re covering all your bases.
❌ 8. “If I eat enough calories, I’ll automatically get enough protein.”
✅ Truth: Not always! Especially on plant-based or high-carb diets, you can easily fall short on protein if you’re not paying attention. It’s important to make intentional protein choices, not just rely on calories.
To wrap it all up, protein isn’t just a buzzword or gym trend — it’s a vital nutrient that our bodies need every single day. Whether you’re chasing fitness goals or just want to feel your best and age well, adding high-quality protein to your meals can help you stay strong, energized, and full of life.
Have questions about protein or how to get more in your diet? (I hope so, because I could chat about protein all day 😜) Schedule your free intro today — we’re here to help!
