Quick Summary: Protein 101
Protein is one of the macronutrients your body needs every day. It’s made of amino acids, the building blocks that repair and grow muscle, skin, and more.
Complete protein sources (like meat, eggs, dairy, and whey) contain all 9 essential amino acids.
Protein can help support muscle growth, fat loss, recovery, hormone production, and immune health.
Shoot for between 1 gram of protein per pound of your bodyweight and your goal bodyweight. Example: If you weigh 180 pounds, but want to weigh 165 pounds, you'll want to eat at least 165-180 grams of protein a day.
Protein supplements such as whey protein powders, protein bars, and protein sticks can help support daily protein intake.
Protein is a word that gets tossed around a lot in fitness circles, and for good reason. It’s pretty crucial when it comes to any fitness goal, but that’s not all.
Most people know it’s good for muscle growth, but do you really know why it’s so important? Do you know everything our bodies need protein for?
Whether your goal is to build muscle, lose body fat, or just stay healthy, protein plays a role in them all.
The truth is, without enough protein, you’ll struggle to see progress in the gym. Your recovery will be slower, it’ll be harder to build muscle, and you might end up with more cravings.
On the flip side, when you get the right amount of protein every day, earning results can get a lot easier. You create the foundation your body needs to build muscle, lose body fat, and perform.
That’s exactly what I’m covering today.
In This Article:
• What Is Protein?
• Amino Acids: The Building Blocks
• Complete vs. Incomplete Protein Sources
• Why Protein Matters for Fitness Goals
• Whey Protein Explained
• How to Use Whey Protein
• How Much Protein Should I Have Per Day?
• Frequently Asked Questions About Protein
• Putting Protein to Work
What Is Protein?
Protein is one of the three macronutrients your body needs to survive (alongside carbs and fats). Consider it the building block of pretty much everything in the body.
Your muscles, skin, hair, enzymes, hormones, and even your immune system rely on protein (1). Without enough protein, your body can’t recover well, repair itself, or build new tissue.
All proteins are made of amino acids linked together in chains. It's the difference in the structure and makeup of these amino acid chains that ultimately forms different types of protein.
The truth is, not all proteins are created equally. Some are higher-quality sources, while others are lower-quality.
What determines the quality of a protein source has to do with which amino acids it has and in what amounts. Let's talk more about this since it will be important for you to know.
Amino Acids: The Building Blocks
Amino acids are the building blocks of every protein, and there are 20 of them. Out of all 20, only 9 are considered essential.
"Essential" means our body can’t make them on its own, and we must get them through food or supplements (2). This is ultimately what makes protein so crucial for our health and fitness goals.
You see, we need these amino acids to build and repair different tissues in the body. Muscle tissue just happens to be one of them. But we also need them for everything from our skin to our bones and hormones.
That's not to say that you should only prioritize essential amino acids, though. The remaining, non-essential amino acids can still offer many benefits. However, making sure you eat enough protein in general should cover you on that front. To make sure you're getting enough essential amino acids, you need complete protein sources.
Complete vs. Incomplete Protein Sources
Like I said earlier, not all protein sources are equal. Some are considered complete, while others are incomplete.
Complete proteins are protein sources that contain all 9 essential amino acids. Some examples include:
• Meat
• Poultry
• Fish
• Eggs
• Dairy
• Whey protein
Incomplete proteins are protein sources that are missing one or more of the essential amino acids. Some examples of these would include:
• Beans
• Lentils
• Rice
• Nuts
• Grains
For most people, animal protein sources are the easiest way to get these complete proteins. If you lead a plant-based lifestyle, you'll just have to get craftier.
You can actually get enough protein by combining different protein sources to form a complete amino acid profile. These are called complementary amino acid profiles, and it's the most common way vegan dieters are able to account for their complete protein sources.
Some popular combinations include beans and rice, peanuts and whole grains, and sunflower seeds and tofu.
We need complete proteins for our health, but fitness takes these needs to another level. So why is this?
Why Protein Matters for Fitness Goals
Building Muscle
Protein is essential for repairing and growing lean muscle tissue after workouts (3). Our muscles are made from protein. It makes perfect sense why we’d need more to build muscle.
Think about building a brick wall. If you wanted to make a brick wall bigger, you wouldn’t add wood on top. You need the same bricks the rest of it is made from.
Working out breaks our muscles down. We need to provide our bodies with the right materials to build them back bigger and stronger. Those materials come from complete proteins.
Burning Fat
When it comes to fat loss, we need to burn more calories than we consume. Anything that helps us burn more calories can help support fat loss.
Well, muscle is a metabolically active tissue. This means it burns calories 24 hours a day just for existing. The more muscle you have, the more calories your body burns daily (4). This is true whether you exercise or not.
Maintaining and building muscle relies on adequate protein intake. So even if you don’t want to add muscle, maintaining it should be a goal of yours. It can help quite a bit when trying to lose body fat.
Satiety and Appetite Control
Protein is very filling compared to carbs and fats. If you eat more protein, you can feel full more quickly. That can make it easier to eat fewer calories in each meal.
That’s why eating more protein can help reduce cravings and hunger, making it easier to lose body fat (5).
Recovery and Performance
Protein helps repair muscle damage from workouts. That’s why it’s recommended to supplement protein around your training sessions to help with recovery (6).
If you’re training hard and recovering well, it’s only logical to assume you’ll perform better over time. This can be from increasing strength, power, and endurance.
What’s the best type of protein to supplement, though? As long as it doesn’t cross any dietary restrictions, I always recommend whey protein.
Whey Protein Explained
If you’re not getting enough protein in your diet, whey protein is a great option to supplement with. Actually, it’s one of the best options out there (7).
Whey is a high-quality protein source that comes from milk. It’s a complete protein and is rich in important amino acids like leucine.
Leucine actually helps trigger muscle protein synthesis (8). That’s the process which actually builds muscle tissue. So proteins with a lot of leucine, like whey, can be very helpful when it comes to fitness.
There are two main forms of whey you’ll typically run into:
Whey Protein Isolate – Fast-digesting, with most lactose and fat removed. Ideal for post-workout recovery.
Whey Protein Concentrate/Blends – Digest more slowly, similar to whole foods. Great to use as a protein replacement throughout the day.
How to Use Whey Protein
Post-Workout
Pair whey isolate with a fast-digesting carb to speed recovery.
Between Meals/Snacks
Use a slower-digesting whey protein concentrate or blend to keep you satisfied until your next meal.
Recipes
Add protein powder to oatmeal, pancakes, or smoothies for a protein boost. It’s an easy way to get more protein in your diet every day.
How Much Protein Should I Have Per Day?
There is no universal number for how much protein everyone needs. How much you'll need will depend mostly on your body weight and activity levels.
A good rule of thumb: aim for 1 gram of protein per pound of bodyweight per day (9). I personally recommend getting between 1 gram of protein per pound of your current bodyweight and your goal bodyweight.
That range should be enough to help you maintain or build muscle, as well as recover from exercise.
If you’re wondering how much protein you can supplement, there’s no exact number there either. Just don’t make it your main way of getting protein. Whole food comes first, always!
For example, I usually drink 2 protein shakes per day. I have one post-workout, and one between meals when I need extra protein. I also know many people who will mix up a protein shake for breakfast. It all depends on your schedule and what works for you!
Frequently Asked Questions About Protein
Q: How Much Protein Should I Eat per Meal?
Most people should aim for 20–40 grams of protein per meal (10). This can help to stimulate muscle protein synthesis at every meal. This is ideal for muscle growth and recovery!
Q: Can I Eat Too Much Protein?
You can eat too much of anything, but overeating protein is very hard to do. For healthy people, higher protein intake has not been shown to cause harm (11).
The key is staying hydrated and balancing your overall nutrition. You need more than just protein in your diet.
Q: Do I Need Protein Supplements to See Results?
No, you don’t need protein supplements to see results. If you get enough complete protein from whole foods, it will be enough to see results.
However, protein supplements like whey protein can be a great tool. They can help support recovery after exercise and help you hit your protein goals.
Q: What’s the Best Protein Source for Building Muscle?
Animal proteins like meat, fish, eggs, and dairy proteins like whey are the most effective proteins to consume for muscle building. They are packed with protein and have all 9 essential amino acids.
Putting Protein to Work
At the end of the day, protein really is the foundation of progress. Whether your goal is building muscle, losing body fat, increasing performance, or overall health … You need protein!
If you don’t get enough protein regularly, muscle loss becomes inevitable. That’s not ideal for any fitness goal.
Remember: you want between 1 gram of protein per pound of your goal bodyweight and your actual bodyweight per day. So if you’re 200 pounds, and want to lose 20, you'll want to be between 180-200 grams of protein per day.
Some people struggle with their protein intake, though. I, for instance, eat over 200 grams of protein every day. Most people find it difficult to do with whole foods alone.
Don’t get me wrong, if you can get enough protein from whole foods, then more power to you. I still recommend a good post-workout protein for speedy recovery, but whole foods generally come first.
If you can’t see yourself eating enough protein from whole foods, that’s where supplements can help!
Protein powders, bars, and sticks can all help support your goals on a daily basis. They’re also delicious, convenient, and oftentimes an exceptional price point per serving. I use them every day, and they make planning my diet ten times easier.
At 1st Phorm, we have an extensive selection of high-quality protein supplements you can check out for yourself here.
If you have any questions or need any help in the meantime, don't hesitate to reach out to us. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help in any way we can!
References:
(1) Tomé D, et al. Protein metabolism and related body function: mechanistic approaches and health consequences. Proc Nutr Soc. 2021;80(2):243-251.
(2) Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. StatPearls Publishing. 2024.
(3) Nunes EA, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810.
(4) Zurlo F, et al. Skeletal muscle metabolism is a major determinant of resting energy expenditure. J Clin Invest. 1990;86(5):1423-7.
(5) Westerterp-Plantenga MS, et al. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108(Suppl 2):S105-12.
(6) Cintineo HP, et al. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018;5:83.
(7) Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004;3(3):118-30.
(8) Breen L, Churchward-Venne TA. Leucine: a nutrient 'trigger' for muscle anabolism, but what more? J Physiol. 2012;590(9):2065-6.
(9) Stokes T, et al. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180.
(10) Vliet SV, et al. Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients. 2018;10(2):224.
