Protein, the GOAT

May 28

Preview

In my mind protein is the hero product of health and nutrition. Protein is vital for nearly every biological process. Whether you're growing, healing, staying active, or just trying to stay healthy, you need enough protein in your diet.

Health Benefits

Tissue Growth and Repair

Protein is a primary component of muscles, skin, organs, and bones.
It helps repair tissue damage and build new tissue, especially after injury or exercise.

Muscle Growth and Maintenance

Especially important for athletes and people who exercise regularly.
Prevents muscle loss during weight loss or aging.

Enzyme and Hormone Production

Many enzymes (which speed up chemical reactions in the body) are proteins.
Hormones like insulin and growth hormone are also made from proteins.

Immune Function

Antibodies that help fight off infections are made of protein.
Without enough protein, your immune system may weaken.

Nutrient Transport and Storage

Proteins like hemoglobin transport oxygen in your blood.
Others help carry vitamins and minerals to where they're needed.

Energy

While not the body’s first choice, protein can be broken down for energy if carbs and fats are not available.

Helps You Feel Full

Protein-rich foods are more filling, which can help with appetite control and weight management.

How Much

Recommended protein intake depends a bit on your weight, age, and activity level, but here are the main evidence-based ranges.

General Guidelines

RDA (minimum to prevent deficiency): 0.8 g per kg body weight
Optimal for most adults (health, satiety, muscle maintenance): 1.2–1.6 g per kg
Active adults / those looking to build or maintain muscle: 1.6–2.2 g per kg

What That Looks Like

If you weigh 150 lbs ( ~68 kg):
- RDA minimum: ~55 g/day
- Optimal range: ~80–110 g/day
- Higher-end (athletes): ~110–150 g/day

Practical Rule of Thumb

Most people do well aiming for 20–30 g of protein per meal, plus a protein-rich snack if needed.

High Protein Foods