Protein: And How to Eat More of It.

In the nutrition space, certain macronutrients go through stages of being vilified or praised. Right now, protein is getting a lot of attention, and it is being touted as the “cure all macronutrient.” It is being praised for good reason; without adequate protein, our bodies can not function properly or optimally. Protein is vital for building muscle, proper mental function, and maintaining a healthy body. For many people, eating adequate amounts of protein is difficult. This article was created educate about the value of protein and show practical ways to get more protein in.

Why Protein Is So Important for Health

Muscle Maintenance and Growth

Protein is vital for preserving lean muscle mass, especially as we age or during weight loss. Maintaining muscle is particularly important for the ageing process. A higher level of muscle mass is associated with less aging and a better quality of life. For athletes, it supports muscle repair and growth after training.

Weight Management

Protein has a high thermic effect, meaning it takes more energy to digest compared to fats or carbs. It also helps you feel full longer, reducing cravings and supporting appetite control.

Bone Health

Research shows protein supports bone density, especially when paired with calcium and resistance training.

Hormonal and Enzyme Production

Proteins help produce hormones such as insulin, growth hormone, and thyroid hormones, as well as enzymes crucial for digestion and metabolism.

Neurotransmitters

Neurotransmitters are molecules that transmit signals between neurons. They are responsible for everything from muscle movement and heart rate regulation to mood, motivation, sleep, and memory. When you feel joy, sadness, calm, or alertness, neurotransmitters are at work. And these messengers don’t appear out of thin air—they are synthesized from specific amino acids, the building blocks of protein. Deficiencies in protein—especially those containing adequate tyrosine or phenylalanine—can hinder dopamine production, contributing to low motivation, poor attention, or even depression.  A diet low in complete protein may hinder the availability of glutamate, thereby reducing GABA synthesis and potentially contributing to stress and anxiety.

Immune System Support

Antibodies, which fight off pathogens, are made of protein. A protein deficiency can weaken your immune response.

Protein Practices

How much protein should you be eating?

The general recommendation is that everyone should be eating 1 gram of protein per pound of body weight. For example, a 200lb person should be eating 200 grams of protein a day. If you have a dream of gaining muscle and losing fat at the same time then upwards of 1.6 grams per pound of body weight may be beneficial. 

Protein Sources

• Chicken breast (30g per 4 oz)

• Ground beef (22–25g per 4 oz)

• Eggs (6–7g each)

• Salmon, tuna (25-26g per 4 oz)

• Greek yogurt (20g per 1 cup)

• Cottage cheese (25g per cup)

• Whey protein (20–30g per scoop)

How to eat more protein

For simplicity, I will show how to eat 200 grams of protein in a day. Why? Because 200 grams is a big number for a lot of people and it is an easy example so here is how to easily get 200 grams of protein per day. This is not a specific diet plan, it is only created to give ideas on how to eat more protein in your diet.

1. Eat 2 cups of Oikos Pro Greek yogurt at some point throughout the day. This can be its own meal or it can be in addition to another meal. They are small, easy to eat, and quite delicious. They are 20 grams of protein per cup. Two containers = 40 grams of protein

2. Drink a protein shake with two scoops of protein powder mixed in water. Shake = 50 grams of protein

3. Eat 4 eggs at some point in the day. 4 eggs = 24 grams of protein

4. Eat 6 ounces of chicken at some point in the day:  6 ounces = 45 grams of protein

5. Eat 6 ounces of beef at some point in the day: 6 ounces = 33 grams of protein

6. Drink an 8-ounce glass of milk at some point in the day (conveniently, milk has a gram of protein per 1 ounce of liquid): 8 ounces = 8 grams

All of this adds up to 200 grams.

Conclusion

If you're serious about strength, performance, cognitive ability, or aging well, protein is non-negotiable. It drives every regenerative and anabolic process in the body.

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