Protein Made Simple: A Guide to Building Health, Strength and Energy
Alright, let’s talk about protein. We hear it all the time, right? “Eat more protein!” But let’s be honest, it can get confusing. Protein bars, powders, chips, cookies, pancakes, ice cream—you name it, there’s a protein version. So, let’s break it down in a way that makes sense and actually helps you decide what’s best for your body.
WHAT IS PROTEIN?
Protein is a vital macronutrient that’s absolutely crucial for building muscle mass and supporting overall health. You’ve probably heard it a million times, but protein isn’t just about getting “big” muscles—it’s about your body functioning at its best. Protein plays a huge role in nearly every bodily function. It is essential for repairing tissues, producing enzymes and hormones, and supporting immune function. It’s the building block for everything that helps you function at your highest potential.
The amino acid combination of protein provides structural support for your cells, bones, muscles, and organs, and accelerates chemical reactions for hormone regulation and enzyme production. Simply put, protein helps your body function better from the inside out. Whether you’re looking to improve your energy, build muscle, or just feel healthier overall, protein is an essential piece of the puzzle.
TYPES OF PROTEIN
When it comes to protein, there are various types, each with unique benefits depending on your goals, preferences, and lifestyle. Here’s a breakdown of the most common types of protein:
1. Whey Protein
● Source: Dairy
● Absorption: Fast
● Best For: Post-workout for quick muscle repair
● Why: Whey protein is a powerhouse for muscle recovery, packed with essential amino acids, especially leucine, which is the magic amino acid for muscle growth. After a workout, your muscles are in repair mode, craving the quick fix that whey provides. It’s fast-absorbing, meaning it works to repair and rebuild your muscles almost immediately. Whey protein is one of the best options for those who need fast recovery. It’s perfect for post-workout shakes and is a great go-to when you need something that’s easy to digest and effective. Whether you’re trying to build muscle, improve your athletic performance, or recover from a tough workout, whey protein has got your back.
● Whey-Rich Foods: Greek yogurt, cottage cheese, milk (whole, skim, or low-fat), or Whey Protein Powder
2. Casein Protein
● Source: Dairy
● Absorption: Slow
● Best For: Nighttime or between meals for steady amino acid release
● Why: Casein is the slow-digesting cousin of whey. When you consume casein, it provides your body with a constant supply of protein over a longer period. This makes it perfect for situations where you want to keep your muscles fed throughout the night or between meals. It’s a great option for those looking to reduce muscle breakdown during long stretches without food.
Bonus: You can find casein in delicious, protein-packed snacks like yogurt and cottage cheese. Try having them before bed for an easy evening snack that keeps you going while you sleep.
● Casein-Rich Foods: Milk, cheese, cream and other dairy products.
3. Collagen Protein
● Source: Animal connective tissue—best from cows, but also chickens or fish
● Absorption: Moderate
● Best For: Joint, skin, and connective tissue support
● Why: Collagen isn’t exactly the go-to protein for muscle growth, but it’s one of the most underrated for overall health. Collagen plays a huge role in keeping your skin, joints, and connective tissue are strong and healthy. It helps with skin elasticity, cartilage repair, and joint health. If you’re looking for something to help keep your joints strong or improve your skin’s appearance, collagen is your friend. Collagen isn’t as effective at building muscle mass, but it’s amazing for fat burning and overall joint health. I personally love mixing collagen peptides into my protein shakes to get that extra support.
● Collagen-Rich Foods: Bone broths and eggs
4. Plant Protein
● Source: Plants—peas, rice, quinoa, beans, nuts, seeds, soy, etc.
● Absorption: Moderate to fast (varies by type)
● Best For: Vegans, vegetarians, or those with dairy sensitivities
● Why: Plant-based proteins are perfect for those who follow a vegan or vegetarian diet or those who have trouble digesting dairy. Plant proteins are often a combination of different sources (like peas and rice) to ensure you’re getting a full profile of essential amino acids.
While plant proteins can sometimes have a chalky texture, they’re a great choice for overall health, and I love mixing them with other protein sources to create a smoother consistency. Plus, they often have additional nutrients like fiber and antioxidants, making them a great addition to any diet.
● Plant Protein-Rich Foods: Lentils, quinoa, peas, chia seeds, chickpeas, edamame, nuts, tofu, etc.
WHAT ABOUT MEAT?
Okay, I hear you—let’s talk about animal meat. Meat is often overlooked in favor of protein powders or plant based products, but it’s one of the BEST natural sources of complete protein.
What’s a complete protein, you ask? It means that it contains all nine essential amino acids that your body can’t produce on its own. Whether it’s beef, chicken, pork, or fish, animal meat is packed with high-quality protein that your body can easily absorb and use for muscle growth, tissue repair, and overall health. It’s also rich in branched-chain amino acids (BCAAs), especially leucine, which plays a key role in muscle strength and growth. Just like with protein powders, variety is key. You don’t want to eat the same meat every day. Switch things up—add some chicken, beef, and fish to your meals throughout the week. And don’t forget your veggies—they’re an essential part of a balanced diet.
One of the reasons I eat meat every single week is because the amino acid count is far superior to anything plant based when it comes to gram ratios of carbs.
Low carb diets as we age help with longevity!
Now, I’m not talking about Keto (not a big fan of that) but I am talking about keeping an eye on carb intake and making wise complex carbs choices instead. Yes plants are those better complex carb choices but in order to get 30-40 g of proteins from plants you often times have to quadruple your carb intake.
We can talk more on that subject late so ask all the questions you want in the comments!
INCORPORATE PROTEIN
Women need 80-100g of protein per day, 20-30g each meal, while men need to aim for 100-120g+ per day! Don’t forget about the kiddos! For ages 9-13, aim for 34g of protein EACH day. When we consume adequate protein, it helps stabilize blood sugar levels, keeps us feeling full longer, and sustains our energy throughout the day.(We all need this right!!?) When our body feels happy, you’ll see improved focus, better moods, and reduced cravings! There are so many easy ways to incorporate protein into your diet, but here’s a list of a few popular sources to get you started!
Each of these options will supply you with 20-30g of protein:
6oz Beef Burger Patty
6oz Salmon Fillet
5oz can of Tuna Salad
1.5 cups Greek Yogurt
4 Large Eggs Scrambled
1 Chicken Thigh
1 cup Cottage Cheese
4oz Aged Cheese
4oz Uncured Salami
Other Great Protein Options:
1 Chicken Breast has 56g
Chicken Meatballs
Beans
Canned Chicken
Do you regularly make overnight oats? This is a fun recipe to try for a nice protein-rich meal!
Protein Overnight Oats
Recipe from @stephaniekaynutrition
Ready in 5 minutes and filled with over 45 grams of protein!
Ingredients:
½ cup old-fashioned rolled oats, or quick oats
1 scoop vanilla protein powder
1 tablespoon chia seeds
½ cup milk
½ cup plain Greek yogurt
½ cup fresh or frozen berries
*If you don’t like protein powder, simply omit and you’ll still get 20-25 grams of protein!
Directions:
In a mason jar or small container with a lid, add rolled oats, vanilla protein powder, chia seeds, milk, and Greek yogurt.
Using a small spoon, give everything a good stir until well combined. If using frozen berries, add them on top now.
Once mixed, cover the jar or container with a lid and then place it in the fridge overnight or for at least 2 hours.
In the morning, remove the overnight oats from the fridge, remove the lid, give them a good stir, and serve with fresh berries and/or toppings of your choice.
If making them for meal prep, the oats can be made in advance and stored in an airtight container in the fridge for up to 5 days.
Are you a smoothie lover? You’ll LOVE our Pro To Go Smoothie. Check it out here.
Protein Is the Key—But It’s About Consistency, Not Perfection
No matter what your goals are—whether it’s building muscle, burning fat, or simply feeling your best—protein is an essential part of the equation. But it’s not about being perfect. Life happens, and your body doesn’t need everything to be perfect in order to thrive. What matters is consistency and making the best choices you can, day in and day out.
So, take the time to read labels, listen to your body, and start incorporating protein in a way that works for you. Whether you prefer animal sources, plant-based proteins, or a combination of both, the key is balance and finding what feels right for your body.
READY TO LEARN MORE?
If you’re ready to dive deeper into understanding how protein can be your ally in muscle building, fat burning, and overall wellness, I’d love to help. During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore the science behind protein, how to make it work for your unique goals, and how to incorporate high-quality protein into your diet in ways that fit your lifestyle. From protein-packed meals to personalized supplement recommendations, I’ve got you covered. So, let’s talk and take your nutrition to the next level!
Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.
Resources and Recommendations
If you’re looking to elevate your protein game, here are some of my favorite supplement options for different needs and preferences:
Whey Protein Supplements
● BALLERINA FARMS Farmer Protein – Available in Vanilla, Chocolate, or Maple Cinnamon. My personal favorite is Vanilla, but each flavor is delicious. Bovine colostrum can help boost the human immune system and gut health. No added sugar, natural flavors OR emulsifiers.
Collagen Supplements
● ACTIVE STACKS Collagen Peptides – Great for joint, skin, and connective tissue health.
● VITAL PROTEINS Collagen Peptides – Ideal for overall collagen support.
● ORGAIN Collagen Peptides + Probiotics – Found at Costco, this one’s excellent for gut and joint health.
● JUST INGREDIENTS French Onion Soup Mix – A unique and savory way to get collagen.
● TRADER JOE’S Organic Beef & Chicken Bone Broth – A delicious and nutritious way to support your joints, skin, and connective tissue.
Plant Protein Supplements
● MRM NUTRITION Veggie Elite Performance Protein – A fantastic plant-based option for those who need a protein boost without dairy.
● ORGAIN SIMPLE Plant Protein Powder – Clean, simple, and easy to digest—perfect for any plant-based diet.
• Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition
• Social Media: Stay inspired—follow us @live.right.nutrition for fresh updates, tips, and more!
Remember, it’s about finding the right protein that fits your body’s needs. Whether it’s through powders, whole foods, or supplements, the key is making protein a regular part of your routine. Start today, and give your muscles (and joints, and skin) the love they deserve. You got this!
Enjoy this printable ‘Complete Protein Combos’ by right-clicking it, and then select ‘open image in new tab’ and then hit print (on a hand-held device you can touch the image, hold it and ‘Save'). Have more questions? Leave a comment below!