Protein 101: Everything You Need to Know
It’s not just for bodybuilders.
Protein isn't just for bodybuilders! It helps maintain muscle as you age, keeps you feeling full longer, and supports a healthy metabolism. Getting enough protein is essential for feeling and functioning at your best, but understanding how much you need and where to get it can be confusing. This simple guide will help you learn the right amount for your body and easy ways to add healthy protein sources to your plate.
Why are proteins so important? They’re the LEGO blocks of life!
Protein is the building block of every cell in your body, from your muscles to your immune system. It helps repair tissues, keeps hormones in balance, supports brain function, and even plays a role in keeping your blood sugar stable. Unlike carbs and fat, your body doesn’t store protein, so you need a steady supply to stay energized and strong. High-quality protein sources include beef, pork, poultry, fish, eggs, Greek yogurt and beans.
How Much Protein Do You Need? Think in Portions, Not Grams!
Instead of getting lost in the numbers, think of protein in easy-to-remember portions. Most healthy adults need about three to four servings of protein-rich foods each day to meet their needs. Here’s what one serving looks like:
🃏 A deck of cards = One serving of meat, poultry or fish
☕ A coffee mug = One serving of Greek yogurt or cottage cheese
🥚 Three eggs = One serving of eggs!
⛳ A golf ball = One serving of hemp seeds or peanut butter (about 3-4 tablespoons)
⚾ A baseball = One serving of shelled edamame or cooked lentils (about 1 cup)
Mix and match your sources throughout the day to keep your meals satisfying and your body fueled!
(And if you’re into numbers, a person who weighs 140 pounds needs 55 grams of protein daily – about three servings – and someone who weighs 200 pounds needs 75 grams or about four “card decks” of protein!)
What if I’m a vegetarian or vegan?
If you’re vegetarian or vegan, don’t worry—you can get enough protein from plants. Foods like beans, lentils, tofu, tempeh, quinoa, almonds, and hemp seeds are all great sources. If you’re a vegetarian who eats dairy and eggs, you have even more protein options. The key is variety, since most plant proteins (except for a few like soy and quinoa) don’t contain all the essential amino acids your body needs.
A few delicious plant-based pairs that create a complete protein:
🍛Rice + beans
🥣Chia Seeds + oats
🫓Hummus + whole grain pita
🥜Peanut butter + whole wheat bread
Should I be drinking protein powder shakes?
Protein powder can be a convenient option, but whether you need it depends on your diet. If you're getting enough protein from whole foods, you probably don’t need a protein supplement. If you’re on a vegan diet, a protein powder shake can be a good way to ensure you’re getting all the essential amino acids.
And here’s a pro-tip about protein: More activity requires more protein. So if you’re very active, a high-quality protein powder can help fuel your muscles and support muscle recovery.
How to shop:
When shopping for protein powder, look for brands that say “complete protein” or “full amino acid profile.” Or look for whey, soy, or hemp protein on the ingredient list. To keep it delicious, try blending it into a smoothie with fruit and milk, stirring it into oatmeal, or even mixing it into Greek yogurt for an easy, protein-packed snack.
What are some good sources of protein?
If you're looking for ways to add more protein to your meals, here are some simple and delicious options:
Hemp seeds – for sprinkling on oatmeal or blending into a smoothie
Grilled or baked chicken – for topping salads, pasta, or grain bowls
Greek yogurt – for making breakfast bowls or using as a creamy base for dips
Cottage cheese – for mixing into scrambled eggs or adding to a fruit bowl
Protein powder – for mixing into smoothies or yogurt bowls
Grilled salmon - for adding a protein source to any carb or veggie dish
Peanut or almond butter - for spreading on fruit, toast, or crackers
Hard boiled eggs - for grabbing on the go or pairing with your meal
Edamame - for topping grain bowls or enjoying as a stand-alone snack
Chickpeas - for mixing in soups, topping salads, or making a hummus dip
Tofu - for adding to veggie stir-fries or miso soup
Lentils – for using as a filling for tacos or grain bowls
Microsteps for protein-friendly eating
Buy canned salmon to make into salmon burgers or meatballs.
It’s more budget-friendly than fresh salmon, and it’s packed with protein and healthy fats.
Hard or soft boil a dozen eggs on Sunday.
You’ll have an easy protein to add to workday lunches and a healthy on-the-go snack to last you the whole week. Add eggs to a large pot of boiling water; for soft boiled, cook for 5-6 minutes; for hard boiled, cook for 9-12 minutes. Drain, let cool, and store in the fridge.
Swap mayonnaise for hummus on a sandwich or wrap.
Hummus is rich in protein, fiber, and B vitamins, all of which help you stay satiated and energized.
Swap regular pasta for legume pasta in one meal this week.
Legume-based pastas, including those made with beans, lentils, or chickpeas, often contain more protein and fiber than standard semolina or wheat pastas.
Make sure you have a source of protein during your daytime meals.
Protein is absorbed most efficiently during the day.
When a sugar craving hits, try eating a protein-rich snack like a few almonds or some greek yogurt.
Protein can help satiate hunger and stabilize blood sugar levels, reducing the urge for sweets.
Putting proteins to work: Building muscle
Strength training isn’t just about getting stronger — it’s a powerful way to support long-term health and bone density. Strength training, combined with adequate protein, a balanced diet, and quality sleep, helps preserve muscle and maintain strength as we age.
How much strength training do you really need to build and maintain muscle?
If you want to build strength, maintain muscle mass, and support overall health, science has a clear answer — at least two days per week of muscle-strengthening activity. Strength training doesn’t have to mean lifting heavy weights at the gym — bodyweight exercises, resistance bands, or even household activities like carrying groceries count. The key is to work all major muscle groups — legs, hips, back, chest, core, shoulders, and arms — while allowing time for rest and recovery.
Microsteps to Strengthen Your Muscles Throughout the Day (No Gym Needed!)
Everyday movements and simple bodyweight exercises can challenge your muscles and improve overall function. Here are 6 Microsteps to strengthen your muscles using just your body and a few household items:
Walk up a set of stairs or do a few lunges while your coffee brews to strengthen your legs and glutes.
Do 10 chair dips on the edge of a sturdy chair while watching TV or waiting for dinner to cook.
Try 5 countertop or wall push-ups while waiting for the microwave or washing dishes.
Turn your laundry time into a workout — Lift your full laundry basket a few times and briskly walk between rooms as you put away folded clothes.
While on a work call or waiting for water to boil, grab two filled water bottles and do 10 shoulder presses to strengthen your arms.
Stand on one leg while brushing your teeth, alternating legs every 30 seconds, to improve stability and core strength.
Your muscles are thirsty, too!
Your muscles aren’t just powered by protein—they depend on water to function at their best. Proper hydration keeps muscles flexible, strong, and able to recover efficiently after activity. Research suggests that most adults need around 2-3 liters (68-101 oz or 8-12 cups) of fluids per day to stay optimally hydrated. Even mild dehydration can lead to muscle fatigue, cramping, and slower recovery—so sipping water throughout the day isn’t just refreshing, it’s essential for performance and overall muscle health.
Microsteps to reach your water goals:
Drink a full glass of water first thing in the morning to kickstart hydration before coffee or breakfast.
Keep a water bottle next to your laptop and take a sip every time you send an email or scroll your phone.
If plain water feels boring, add a splash of citrus, cucumber, or mint to make hydration more enjoyable.