The Definitive Protein Guide
Answering all your Qs: from why to how much & what kind.
This is the first in a series of deep dives on Macronutrients (protein, fats, and carbs). I’m starting with protein because I find that eating adequate protein is a great way to get all your macronutrients in balance and feel a tangible difference from a dietary change. Both in my personal experience and nutrition practice, I've noticed massive improvements in mood, energy levels, sleep, weight management, stress levels, cravings, and more with increased protein intake.
There’s a lot of information here, so I’ve done my best to make this as skimmable as possible. This is also a reference you can come back to (filed under Nutrition Spotlight), and if you have additional questions, feel free to drop them in the comments. I’ll also be hosting a webinar on protein next week. Details are at the end of this post!
What is protein?
Protein is an essential macronutrient (meaning our body needs it and we have to obtain it from food). Proteins are made from chains of amino acids (there are 20 different amino acids) and have numerous functions, including:
Blood sugar regulation. Protein is critical to balancing blood sugar, which prevents insulin spikes (and insulin resistance), helps maintain weight, regulates cortisol, and much much more.
Hormone balance. Amino acids are crucial for hormonal development and optimal hormone balance.
Immune support. Antibodies and cytokines, which protect the body against disease and are critical for our immune response, are made of amino acids.
Structural support. Amino acids provide structural support to cells, tissues, and organs like muscle, skin, hair, nails, bones, etc.
Enzymatic reactions. Enzymes, which speed up reactions in the body, like digestion, metabolism, and DNA replication, are made of proteins.
Maintain and build muscle mass. Proteins are the building blocks of muscle.
Tissue repair. Protein supports tissue repair and maintenance (think wound healing, tissue regeneration, and organ maintenance).
DNA. Amino acids play an important role in gene expression.
And much more!
Okay, that’s a lot of biology. Here’s what this means in more relatable terms:
More stable mood and energy levels.
Fewer cravings.
Stress management (i.e. cortisol fluctuations and stress hormone production).
Weight loss or management.
Muscle growth.
Fuller hair and stronger nails.
Stronger bones.
Better recovery from injury, infection, and surgery.