Protein, Simplified: Why It Matters and How to Get Enough
Let’s talk about protein, one of the most important (and misunderstood) parts of your plate.
Whether you're trying to lose weight, build strength, or just feel more energized and satisfied after meals, getting enough protein is key. But how much do you really need? What kind is best? And do you really have to eat chicken at every meal?
Let’s break it all down in simple, no-stress terms.
What Is Protein, Really?
Think of protein like your body’s version of a Lego set. It’s made up of 20 amino acids, and nine of those are essential, meaning your body can’t make them on its own. You’ve got to get them through food.
Some of the big names you might’ve heard of, leucine, isoleucine, and valine, are BCAAs (branched-chain amino acids). These are the MVPs for muscle support and repair. They help keep you strong, mobile, and feeling good, especially in midlife when muscle naturally starts to decline.
Where to Find It
Protein is easier to find than you might think, and no, you don’t need to live on grilled chicken and boiled eggs.
Here are the two main categories:
Animal-Based Proteins: Beef, chicken, turkey, fish, eggs, and dairy. These are complete proteins, meaning they contain all the essential amino acids.
Plant-Based Proteins: Beans, lentils, tofu, tempeh, nuts, seeds, and whole grains. Some are complete on their own, and others can be combined (like rice and beans) for a balanced amino acid profile.
You don’t need to overthink it. Just focus on variety and include a good protein source with every meal.
How Much Protein Do You Actually Need?
Here’s a quick cheat sheet - no calculator required:
General wellness: About 0.4 to 0.6 grams of protein per pound of body weight
Trying to lose weight: Increase a bit to preserve muscle and help you feel full longer
Building muscle: Aim for around 1 gram per pound
Active lifestyle: 0.5 to 0.65 grams per pound is a solid range
Midlife and beyond: Protein becomes even more important. Aim for 0.45 to 0.6 grams per pound
Recovering from illness or injury: Your body needs more protein to rebuild, so increase accordingly
Timing and Type Matter, But Don’t Stress
All protein is beneficial, but animal sources tend to be a bit more efficient for muscle support, thanks to their full amino acid profiles. If you're plant-based, you can still meet your needs, just be intentional with food pairings and consider a high-quality plant-based protein powder if needed.
Try to spread your protein out during the day, instead of cramming it all into one meal. That helps support energy, metabolism, and lean muscle more effectively.
Busting the Myths
Let’s clear the air: eating more protein won’t wreck your kidneys or your bones, unless you already have a diagnosed kidney condition. In fact, adequate protein supports bone health and helps maintain lean mass, which becomes even more important during perimenopause and beyond.
So yes, you can eat a high-protein diet and still be heart-healthy, strong, and thriving.
Bottom Line
Protein isn’t just for bodybuilders. It’s for anyone who wants to feel strong, satisfied, and energized.
Start simple:
Add an extra egg to your breakfast
Toss some beans into your salad
Snack on Greek yogurt or cottage cheese
Try a scoop of protein powder in your smoothie
Small steps lead to big changes.
