Protein Basics: How Much You Need, Best Sources, and Why It Matters
Protein isn’t just “another macro.”
It’s the backbone of your strength, recovery, metabolism, hormones, immune system — basically everything that keeps your body functioning and performing.
If you want to build muscle, maintain muscle while losing fat, boost daily energy, or simply feel stronger in your own skin… protein is non-negotiable.
Let’s make this simple.
What Protein Actually Is (and Why You Need It)
Protein is made of 20 amino acids — 9 of which are essential. You can’t make them yourself; you have to get them from food.
These amino acids repair muscle, support your metabolism, keep your immune system strong, and help your body recover from training and stress.
Think of protein as the renovation crew that keeps your body from falling apart.
Where to Get Your Protein (with real numbers)
Protein is everywhere — but some foods deliver a LOT more per serving.
Below is a quick overview to match your graphics.
Animal Protein Sources (per 100 g)
Bluefin tuna — 29.9 g
Chicken dark meat — 28.9 g
Turkey white meat — 28.4 g
Cooked salmon — 25.5 g
Lamb (cooked) — 24.5 g
Duck — 23.4 g
Pork chop — 21.9 g
Chicken white meat — 16.7 g
Animal proteins are complete proteins — they naturally include all 9 essential amino acids in optimal ratios.
Plant & Dairy Protein Sources (per 100 g)
Pumpkin seeds — 32.4 g
Peanut butter — 25.0 g
Cheddar cheese — 24.9 g
Peanuts — 23.6 g
Almonds — 22.0 g
Tofu — 17.1 g
Fried eggs — 15.0 g
Cottage cheese — 12.9 g
Lentils — 9.5 g
Lima beans — 7.8 g
Plant proteins are great — you just want variety throughout the day to cover the full amino acid profile.
How Much Protein You Actually Need (lb + kg)
Here’s the no-fluff guide based on your goals.
General health
0.4–0.6 g per lb = 0.9–1.3 g per kg
Weight loss / Fat loss
0.6–0.8 g per lb = 1.3–1.8 g per kg
Helps reduce hunger and maintain muscle during dieting.
Muscle building
~1.0 g per lb = ~2.2 g per kg
The sweet spot for hypertrophy.
Active individuals / athletes
0.5–0.65 g per lb = 1.1–1.4 g per kg
Older adults
0.45–0.6 g per lb = 1.0–1.3 g per kg
Crucial for preventing muscle loss and supporting healthy aging.
Injury recovery
Higher protein speeds healing. Aim for the upper end of your category:
0.8–1.0 g per lb = 1.8–2.2 g per kg
Your body literally rebuilds tissue using amino acids.
Timing & Type: What Actually Matters
Spread your protein across 3–5 meals.
Aim for 25–40 g per meal.
Prioritize complete proteins or mix plant sources.
Look for foods high in leucine, the key amino acid that sparks muscle protein synthesis.
Protein Myths That Need to Die
There is zero credible evidence showing that a high-protein diet harms healthy kidneys, liver, or bones.None.
In fact, a higher-protein diet can:
support bone density
stabilize blood sugar
reduce cravings
support fat loss
maintain muscle during aging
If you train, live an active life, or simply want to age well — protein is your ally, not the enemy.
The Bottom Line
Protein is the foundation of strength, health, and longevity.
Hit your daily minimums, choose quality foods, fuel smart, and don't fear higher protein intake — especially if you train.
You’ll feel better, move better, and perform better.
Want to go deeper?
If you want the complete blueprint — macros, micros, supplements, timing, athletic fueling, AND 100+ performance recipes — it’s all inside the 20-Week Sports Nutrition Course.
Fuel smarter. Recover faster. Perform better.
