When people think about protein, they often picture bodybuilders chugging protein shakes or devouring plain chicken breasts by the pound. But protein isn’t just for muscle-obsessed gym rats—it’s essential for everyone. Whether you’re looking to build muscle, shed fat, boost your metabolism, or simply stay full for longer after meals, protein plays a key role in optimizing your health.
So, let’s take a deep dive into why protein deserves a prime spot on your plate, how much you should eat based on your goals, and, of course, some of the biggest myths surrounding protein that need busting.

Protein and Muscle: Why Is Protein So Important?
Protein is crucial when it comes to muscle building. Your muscles are made up of proteins, which are composed of building blocks called amino acids. When you work out, especially when you perform resistance training, you create tiny tears in your muscle fibers. Your body then repairs and rebuilds these fibers, making them bigger and stronger—but only if it has enough protein to do the job.
This is why athletes, bodybuilders, but really anyone engaging in strength training should prioritize protein intake. Even if you’re not trying to hit the stage for a body-building competition, maintaining muscle mass is vitally important for overall health. Muscle plays a major role in keeping your metabolism running strong, and preventing age-related muscle loss (sarcopenia), which can lead to frailty and reduced mobility later in life.
Speaking of metabolism, let’s talk about how protein keeps the calorie-burning furnace stoked.
Protein and Metabolism: How Does Protein Make You a Fat-Burning Machine?
Unlike carbohydrates and fats, protein has a high thermic effect of food (TEF). This is the amount of energy your body spends digesting and processing a food. Protein has a TEF of about 20-30%, meaning if you eat 100 calories of protein, your body burns 20-30 calories just to digest it. Compare that to 5-10% for carbs and 0-3% for fats, and it’s clear why high-protein diets are often recommended for fat loss. A higher protein consumption helps us to burn more calories, even when we’re just sitting and eating!
Another benefit of protein is improved satiety and keeping hunger and cravings at bay. If you’ve ever found yourself raiding the pantry an hour after a carb-heavy meal, you already know that some foods are more satisfying than others. Protein is the king of satiety, keeping you full for longer and reducing the likelihood of overeating.
In summary, here’s why protein is a weight-loss powerhouse:
It keeps you feeling full.
- Protein reduces levels of ghrelin (the hunger hormone) while increasing peptide YY, a hormone that promotes feelings of fullness.
It helps us to maintain muscle while losing fat.
- When you’re in a calorie deficit, your body might start to break down muscle and fat for energy. Eating enough protein ensures you lose mostly fat while preserving your hard-earned muscle.
It stabilizes blood sugar levels.
- Unlike refined carbs, which cause blood sugar spikes and crashes, protein helps keep energy levels stable, preventing cravings and overeating.
In other words, if weight loss is your goal, protein should be your best friend!
How Much Protein Do You Actually Need?
Now, let’s answer this age-old question. Every fitness guru out there seems to have their own opinion on this topic. However, the best answer is one that takes into consideration your health and fitness goals. The minimum recommended dietary allowance (RDA) for protein consumption is 0.8 grams per kilogram of body weight (or about 0.36 grams per pound). However, this is the bare minimum to prevent deficiency—not what is optimal for health or body composition.
A General Guide to Protein Intake
- Active individuals: If you exercise regularly, aim to consume 1.2-2.2 grams per kilogram (or 0.6-1.0 grams per pound) of body weight to support muscle repair and recovery.
- Muscle building & strength training: A higher protein intake of 1.6-2.4 grams per kilogram (or 0.7-1.1 grams per pound) can support muscle growth, if this is your goal.
- Fat loss with muscle retention: A protein intake on the higher end of 1.6-2.4 grams per kilogram can also help to preserve lean body mass while cutting calories for fat loss. Pretty cool, huh?
- Older adults: Since aging leads to muscle loss by default, 1.2-2.0 grams per kilogram is often recommended for older adults to maintain muscle mass and strength.
As an example, if you weigh 150 pounds (68 kilograms) and want to optimize muscle retention and fat loss, you should aim to consume between 109-150 grams of protein per day.
What Are Some Common Protein Myths?
Lastly, I’d like to debunk some common protein-related myths, as there’s truly no shortage of these floating around out there. I would certainly encourage you to do your own research on these, if they challenge any pre-existing beliefs.
Myth #1: Too Much Protein is Bad for Your Kidneys
This one refuses to die, but unless you have pre-existing kidney disease, high protein intake does not harm healthy kidneys. Numerous studies have shown that protein consumption within normal ranges has no negative effects on kidney function in healthy individuals, and may even help to enhance it.
Myth #2: You Can Only Absorb 30 Grams of Protein Per Meal
The idea that your body can only process 30 grams of protein at a time is a misunderstanding. While there is a limit to how quickly protein can be synthesized into muscle, the body still digests and uses the rest for other functions, including tissue repair, hormone production, and immune support. With that being said, I would recommend spreading out your protein consumption throughout the day, to experience the best possible effects of appetite control. It’s also wise to strategically time your intake around workouts to enhance muscle building.
Myth #3: High-Protein Diets Weaken Bones
Actually, the opposite is true! While early research suggested that protein increased calcium excretion, newer studies show that protein improves bone density and reduces the risk of fractures—especially when combined with adequate calcium intake (as well as supplementation with Vitamins D3 + K2 to ensure proper calcium absorption and deposit!)
Recommended study: Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research – PMC
Myth #4: You Need Protein Immediately After a Workout
The “anabolic window” (that short period post-workout where you MUST consume protein or risk losing your gains) is mostly pseudo “bro-science”. While getting your protein in within a few hours of exercise is beneficial, you don’t need to sprint directly to your shaker bottle the moment you finish your last rep. As long as you hit your total daily protein goal, you’re good.
Myth #5: Plant Proteins Are Inferior to Animal Proteins
While it’s true that animal proteins are more bioavailable and contain all essential amino acids in ideal ratios, plant-based proteins can still meet your needs. Combining different sources (e.g., beans and rice, tofu and quinoa, etc.) ensures you get a full amino acid profile. It may just take a bit of extra forethought and planning to ensure that it happens.
Plant-based diets can be great for overall health and longevity. However, here at MyHealth1st, we typically recommend including some blood-type appropriate animal proteins in your diet (sustainably sourced, wild caught seafood, for example), to ensure you’re getting a full profile of B vitamins, particularly Vitamin B12. If you read my last blog that touched on all three macronutrients, you’ll recall that we also discussed a bit about blood type and its role in determining ideal macronutrient ratios for an individual. Certain blood types actually achieve optimal health more readily when on heavily plant-based diets (Type A’s, I’m looking at you!)

Final Thoughts: How Do You Eat More Protein?
At this point, it should be crystal clear: protein is not just for bodybuilders—it’s for everyone. Whether you want to build muscle, lose fat, boost metabolism, or simply feel full for longer, protein is the game-changing macronutrient you need to be prioritizing in your diet.
So, how do you get enough protein? Easy! Incorporate high-protein foods into your meals:
- Animal sources: Chicken, beef, seafood, eggs, Greek yogurt, cottage cheese, etc.
- Plant-based sources: Lentils, beans, quinoa, tofu, tempeh, edamame, etc.
- Protein supplements: Protein supplement products can help fill in the gaps when needed. One such cutting edge supplement line that we are LOVING here at MyHealth1st is BodyHealth’s Perfect Aminos. These products can help to give you an added boost on your health journey by providing your body with clean, highly bioavailable essential amino acids in the right ratios to help supercharge the body recomposition process.
So, to sum all of this up… incorporate more protein into your diet, lift some weights, take your Perfect Aminos, and enjoy the benefits of a stronger, leaner, and more energized body. Your future self will thank you. Now, go grab a high-protein snack—you’ve earned it!
And P.S.
And if you’re looking for some support and guidance in your corner as you get started, make sure to enter our social media spring giveaway (the winner will be selected on March 31st!) For full details on what’s included in this awesome health-boosting prize package, and instructions on how to enter for your chance (or a family/friend’s chance) to win, check out our recent social media posts! Click the links below to find our Instagram and Facebook pages!
I’m Erin, and I’m a National Board Certified and Functional Medicine Certified Health Coach. If you’re seeking some humor, support and encouragement in your corner as you work toward your weight loss goals, consider signing up for MyHealth1st’s weight loss program or some health coaching sessions. I’m excited to meet you and work with you to make your goals a reality.

Erin Paly
Erin is a National Board Certified and Functional Medicine Certified Health Coach with a passion for fitness, holistic wellness, and ethical food production.