The things you didn't know about protein

Protein—it’s the buzzword in fitness and nutrition circles, yet most people don’t fully understand how to get enough, where to find the best sources, and what truly counts as a protein source.

If you’ve ever wondered how much you should be eating or if peanut butter really counts as a protein (spoiler: it doesn’t), this blog is for you.

What Is Protein & Why Do You Need It?

Protein is one of the three macronutrients (along with carbohydrates and fats) that our bodies need to function.

It’s made up of amino acids, which are the building blocks for muscle repair, immune function, hormone production, and overall body maintenance.

Without enough protein, your body struggles to build and recover properly, leaving you feeling sluggish, weak, and prone to injury.

The Different Types of Protein

Not all protein sources are created equal. Here’s a quick breakdown of where you can get it:

1. Complete Animal-Based Proteins

These contain all nine essential amino acids that your body can’t produce on its own. Some top sources include:
✔️ Chicken, turkey, beef, pork
✔️ Fish and seafood
✔️ Eggs
✔️ Dairy (Greek yogurt, cottage cheese)

2. Complete Plant-Based Proteins

While most plant-based proteins lack one or more essential amino acids, there are a few complete options:
✔️ Quinoa
✔️ Soy (tofu, tempeh, edamame)
✔️ Buckwheat
✔️ Chia seeds

3. Incomplete Plant-Based Proteins (Still Great, But Need to Be Combined)

These don’t contain all nine essential amino acids, so they need to be paired strategically:
✔️ Beans + rice
✔️ Hummus + whole wheat pita
✔️ Lentils + nuts

Wait… Peanut Butter & Cheese Aren’t Protein Sources?

This might shock you, but foods like nut butters and cheese are actually classified as fat sources, not protein sources.

Sure, they contain some protein, but not in the amounts you need to support muscle growth or recovery. Take a look:

• Peanut Butter (2 tbsp) = 8g of protein, but 16g of fat
• Cheddar Cheese (1 oz) = 7g of protein, but 9g of fat

These foods are great additions to your diet, but if you’re relying on them as primary protein sources, you’re likely falling short.

How Much Protein Should You Eat?

The amount of protein you need depends on your activity level, goals, and overall body composition. Here are some general guidelines:

🏋️ Active Individuals (Strength Training & Building Muscle): 0.8 - 1.2g per pound of body weight
🏃 Endurance Athletes: 0.6 - 0.8g per pound of body weight
💪 General Health & Maintenance: 0.5 - 0.7g per pound of body weight

Example: If you weigh 150 lbs and are strength training, aim for 120-180g of protein per day.

Simple Ways to Hit Your Protein Goals

Struggling to eat enough protein? Try these easy tips:

✅ Start your day with eggs or a protein smoothie
✅ Add lean meats or fish to lunch and dinner
✅ Snack on Greek yogurt, cottage cheese, or hard-boiled eggs
✅ Use protein powder in oatmeal, coffee, or shakes
✅ Keep high-protein snacks on hand (jerky, edamame, roasted chickpeas)

Protein isn’t just for bodybuilders—it’s essential for everyone. Whether you’re looking to build muscle, lose fat, or simply maintain good health, getting the right amount (from the right sources) is key.

Now that you know what truly counts as protein, how much you need, and where to get it, it’s time to level up your nutrition!

Need help structuring your meals for better protein intake? Our coaches are here to help! Reach out and let’s get you on track. 💪

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