Protein Basics: Everything You Need to Know

Don’t feel like reading? Check out the video for a quick overview!

How Much Protein Do You Need?

Let’s start with the basics: how much protein should you be eating?

A common guideline is to consume around 1 gram of protein per pound of body weight. However, it’s not just about the amount—you also need to consider the quality of the protein you’re eating.

Not all protein sources are created equal. Some are much more efficient at supporting muscle growth and overall health than others. High-quality protein sources should make up the majority of your intake. These include:

• Lean meats (like chicken, turkey, and beef)
• Eggs
• Dairy products
• Protein powders (if needed)

What Makes a Protein High Quality?

When it comes to protein powders, you’re not limited to just whey or casein. Other excellent options include:

• Egg protein
• Soy protein
• Pea protein

All of these are considered high-quality because they contain all the essential amino acids your body needs to build and repair muscle. For example, if you eat 20 grams of protein from lean meat, your body can effectively utilize nearly all of it.

On the flip side, lower-quality protein sources—like peanuts, lentils, rice, and wheat products—aren’t as efficient. Even though they contain protein, they’re often missing certain essential amino acids or have them in very small amounts.

This means if you consume 20 grams of protein from peanuts, your body may only be able to use 10–15 grams of it. So, while it might look like you’re hitting your protein target, your body isn’t actually getting the full benefit.

Balancing High and Low-Quality Protein

• If most of your protein comes from high-quality sources, you can get by with a slightly lower intake—around 0.7 to 0.8 grams per pound of body weight.
• If you rely heavily on lower-quality proteins, you’ll need to aim closer to 1 gram per pound to make up for the inefficiency.

Spreading Out Your Protein Intake

It’s not just how much protein you eat, but when you eat it that matters.

To maximize muscle growth, aim to distribute your protein evenly across your meals. Every time you consume at least 20–30 grams of protein, you create an opportunity for your body to build muscle.

If you cram all your protein into one big meal, you’re missing out on multiple chances throughout the day to stimulate muscle growth.

Example:
Let’s say you weigh 160 pounds and aim for 160 grams of protein per day. You could divide it like this:

• 4 meals: 40 grams of protein per meal
• 5 meals: 32 grams per meal
• 6 meals: about 27 grams per meal

You don’t need to hit the exact same number in every meal—just aim for balanced, regular protein intake throughout the day.

Do You Really Need Protein Powder?

Here’s the deal: You don’t need protein powder to build muscle.

Protein powder is just a supplement—a convenient way to boost your intake if you’re struggling to meet your goals through whole foods. You can absolutely get strong and muscular without ever touching a scoop of protein powder.

That said, protein powders can be really handy:

• They make it easy to whip up quick, high-protein meals like smoothies or overnight oats.
• They’re a lifesaver when you’re in a rush and need a fast source of protein.

But if you’re hitting your protein goals through food alone, there’s no obligation to buy it.

Exception:
If you follow a vegan diet, protein powder can be incredibly helpful since getting enough high-quality protein from plant-based foods alone can be challenging.

Final Thoughts

If you’re unsure about trying protein powder, here’s a simple suggestion: give it a shot.

Try it out in a few recipes or use it for convenience when you’re short on time. You might find it becomes a staple in your routine—or you might realize you’re better off without it. The choice is yours to explore.

And that’s the lowdown on protein!