Like with almost any nutrition-related topic, it can be challenging to navigate through all the information that is out there on protein. Mainly why you need it and how much do you need? 

Let’s start from the top. What is protein?

Protein is made out of amino acids, nine of which are essential. Essential amino acids are building blocks of protein our body cannot produce on its own, meaning we have to get them from our diets. A protein source containing all nine essential amino acids is considered a complete protein. Most animal proteins are considered complete proteins, while most plant proteins are not. 

What about plant-based protein?

It is possible to follow a plant-based diet and still get all your essential amino acids. It just takes careful planning and education to ensure you mix and match the correct plant proteins to get all of them. 

So, how much protein do we need to optimize our health?

The recommended daily allowance (RDA) for protein set by our Food and Nutrition Board is 0.8 grams per kilogram of body weight. That recommendation boils down to about 55 grams of protein per day for a 150 lbs female and about 65 grams per day for a 180 lbs male. 

However, those numbers are very low. The RDA is set to prevent protein deficiencies. It is not necessarily the number you should aim for if you want to optimize your health. Protein is an essential macronutrient that supports muscle building, repair, and proper hormone function. It also helps make meals more satiating so that you are less likely to overeat throughout the day. 

The more optimal recommendation is around 1.6 – 2.2 grams of protein per kilogram of body weight. Going back to our examples above, that is about 108 – 150 grams of protein per day for a 150 lbs female and 130 – 180 grams per day for a 180 lbs male. 

As far as protein myths go, it is important to remember that protein does not inherently cause kidney damage. High protein intake may harm people with diagnosed kidney disease, but there is zero evidence to support the same adverse effects for people with healthy kidneys.

Protein pacing?

It has also been disproven that your body cannot absorb more than 30 grams of protein per sitting. It is recommended that you space out your protein intake evenly throughout the day, but there isn’t a magic number that caps off how much protein your body can absorb from a single meal. 

The key takeaway?

Protein is a vital component of a healthy diet. To optimize your health, you should aim for 1.6 – 2.2 grams of protein per kilogram of body weight. And finally, when it comes to sourcing, you should prioritize animal proteins over plant proteins because they offer a complete amino acid profile.

So just how can you meet these numbers?

The key is to look for a high-quality and easy-to-access source for protein powder so you can supplement your diet.

Get the best quality protein powder from our friends at Equip. Why? Because it has one main (simple) ingredient – grass-fed beef. Yes, you read that right. And no don’t be grossed out, it doesn’t taste like beef, it honestly tastes like frosting! My fav, chocolate, only contains grass-fed beef, cacao and stevia.

We think protein blends should be made of pure protein, not junk your body doesn’t need. That’s why I endorse, love and recommend Equip Prime Protein – it is made from real, whole-food ingredients only. Every serving of Prime Protein contains 4 oz of grass-fed beef. That’s 21g of protein and absolutely no sugars. Stevia is used to sweeten the flavored blends (Vanilla, Chocolate and Strawberry), but Unflavored Prime is stevia-free.

Prime Protein tastes like dessert. That means you can add Prime Protein to any drink or recipe for a delicious way to get whole-food protein.

Why beef protein vs other sources (like whey)?

Beef protein is packed with the collagen, gelatin, and micro-nutrients your body needs. Unlike other protein powders, it’s not packed with possible allergens found in soy, dairy, egg, or whey. Studies have shown that beef protein provides additional benefits to strength, hypertrophy, and fat loss over whey.

Also, many protein powders are filled with paragraphs-long list of ingredients – causing major stomach distress. I myself have suffered horribly with constipation and bloating from so-called “healthy” plant-based and whey-based proteins.

Don’t take my word for it, read this client’s glowing review…

“We love the PRIME PROTEIN for its easy to mix, creamy texture – TASTE and PURITY. We’ve looked long and hard and finally found a protein powder we can trust, afford and enjoy. The whole family loves it!”

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