By: Matthew Nguyen, CSUN Dietetic Intern Cohort 2022-2023 

Protein is the unsung hero of our diets – a nutrient that plays a critical role in our bodies, yet often goes overlooked. From building strong muscles and bones to regulating hormones and aiding in digestion, protein is a vital component of a healthy lifestyle. But with so many conflicting opinions and fad diets out there, it can be hard to separate fact from fiction when it comes to protein. In this blog, we’ll dive deep into the world of protein – exploring what protein is, uncovering how much protein you should be consuming, and dispelling common myths. So, grab a fork and join us on this protein-packed journey! 

What is Protein? 

If you’re striving for a healthy and balanced diet, incorporating enough protein is a must. This macronutrient is essential for a number of vital bodily functions, making it a key component of a well-rounded diet. One of the primary roles of protein is to provide energy for your body. However, its importance goes far beyond that. Protein is also necessary for the formation of bones, muscles, cartilage, and skin. It’s involved in repairing cells and tissues, producing and regulating hormones, delivering oxygen to your blood and organs, and even aiding in digestion.¹

How much protein should I eat? 

The Academy of Nutrition and Dietetics and The American College of Sports Medicine recommends the following: as a general guideline, it is recommended that 10-35% of your daily energy intake should come from protein. Additionally, you can calculate your recommended daily protein intake by body weight. The average individual should consume 0.8 grams of protein per kilogram or 0.35 grams per pound of body weight per day for general health.² For example, someone who weighs 120 lbs would only need 44 grams of protein daily.  

 However, keep in mind that individual protein needs may vary based on factors such as age, gender, activity level, and health conditions. In the case of athletes, recommendations are a range of 1.2-1.7 grams of protein per kilogram of body weight per day or 0.5 to 0.8 grams per pound of body weight.² For example, an athlete who weighs 120 lbs needs  60-96 grams of protein. This extra protein is essential for repairing and building muscle tissue, which can become damaged during intense workouts.² So, if you’re looking to take your fitness to the next level, be sure to incorporate plenty of protein into your diet! 

Protein Myth 1: You can’t get enough protein if you’re vegan

There’s a common misconception that vegans struggle to get enough protein in their diet, but the truth is quite the opposite. In fact, vegan diets can provide all the protein the body needs and more! The Journal of the Academy of Nutrition and Dietetics published a comprehensive study in 2013, comparing the nutrient intake of over 71,751 non-vegetarians, vegetarians, and vegans. According to the study, vegetarians and vegans typically consume over 70% of the recommended daily protein intake. Non-vegetarians consume slightly more, with an average of almost 80 grams, but that doesn’t necessarily mean that their diets are more protein-rich.³ 

What matters most when it comes to protein is the amino acids it provides. Our bodies produce 11 of the 20 different amino acids that make up protein, while the remaining nine, also known as “essential amino acids,” must come from our diet.⁴ That’s why it’s essential to ensure that we’re consuming enough of these essential amino acids in our diets.

When it comes to proteins, there are two types: complete and incomplete proteins. An “incomplete protein” lacks one or more of the essential amino acids that our body needs. Some examples of incomplete protein sources are seeds and nuts, whole grains, vegetables, and legumes such as lentils, peas, and beans. On the other hand, a “complete protein” contains all nine essential amino acids that our body needs. Some excellent sources of complete proteins include fish, eggs, dairy products, pork or beef, tofu, and edamame.⁵ 

Incorporating a variety of complete and incomplete protein sources into your diet can help ensure that you’re getting all the essential amino acids your body needs. Whether you’re a vegetarian or a meat eater, there are plenty of options to choose from to meet your protein needs. So, make sure you’re consuming the right forms of protein and the proper amounts to fuel your body properly. 

Protein Myth 2: It does not matter when I eat my protein 

We all lead busy lives, and sometimes it can be hard to find the time to eat all the right foods to fuel our bodies. We may try to cram all our macronutrients into one meal or consume large amounts of protein in one sitting to make up for lost time. However, did you know that this can actually be counterproductive? 

While our bodies can break down and absorb protein, ingesting too much of it at once can result in waste. Studies have shown that consuming more than 30g of protein in a single meal does not further enhance muscle protein synthesis in young and elderly individuals.⁶ Whether you’re trying to build muscle or simply maintain your overall health, getting the right amount of protein is key. So, instead of trying to consume all your protein in one sitting, make an effort to spread it out over your meals and snacks. This way, you can fuel your body properly without wasting valuable nutrients. 

Protein Myth 3: I need to eat meat to build muscle 

It’s a common misconception that meat is a must-have in a diet to utilize protein, and non-meat sources aren’t as efficient. However, recent studies have shown that a high-protein plant-based diet is just as effective as a protein-matched mixed diet in supporting muscle strength and muscle size.⁷ 

This means that the source of protein doesn’t seem to affect how your body responds to resistance training, as long as you consume enough protein. It is possible to obtain sufficient protein to maintain muscle strength and mass size regardless of whether you consume meat or follow a vegetarian diet. Ultimately, the key is to consume adequate amounts of protein, regardless of the source.  

Conclusion  

In conclusion, protein is an essential nutrient that we need to fuel our bodies properly. By understanding the right forms of protein to consume and how much our bodies need, we can incorporate protein into our diets in a way that supports our overall health and wellness. If you want to seek advice and build a food plan that helps you get the nutrients you need, talk to your doctor or a registered dietitian. If interested, consider the Marilyn Magaram Center for nutrition guidance and counseling through the following link: https://www.csun.edu/marilyn-magaram-center/products-services.   

References

1. Why Is Protein Important In Your Diet. Why Is Protein Important In Your Diet? | Piedmont Healthcare. https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet. 
2. Cataldo D, Blairs M. Protein intake for optimal muscle maintenance – ACSM. American College of Sports Medicine https://www.acsm.org/docs/default-source/files-for- resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2. Published September 14, 2020. 
3. Rizzo NS, Jaceldo-Siegl K, Sabate J, Fraser GE. Nutrient profiles of vegetarian and nonvegetarian dietary patterns. J Acad Nutr Diet. 2013;113(12):1610-1619. doi:10.1016/j.jand.2013.06.349 
4. Amino acid: Benefits; Food Sources. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22243-amino-acids. Published December 22, 2021. 
5.  Brennan D. Complete vs. incomplete proteins: What’s the difference? WebMD. Published June 1, 2021. 
6. Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association. 2009;109(9):1582-1586. doi:10.1016/j.jada.2009.06.369  
7. Hevia-Larraín V, Gualano B, Longobardi I, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: A comparison between habitual vegans and omnivores. Sports Medicine. 2021;51(6):1317-1330. doi:10.1007/s40279-021-01434-9