Protein: A Holistic Nutrition Perspective

If your taste is anything like mine, your social media algorithm is littered with food content— TikToks and IG reels of incredible recipe tutorials, meal prepping, and even private chefs making a day’s worth of gorgeous fresh meals for their billionaire clients. Alongside these, though, are posts emphasizing nutrition which give a variety of recommendations for your diet. And right now, “high protein” is a HOT topic. It’s eye-catching to see how a person can incorporate more protein into their diets, and particularly interesting to watch more unconventional methods (like adding cottage cheese to every single recipe???). All of this protein “noise” is leading many of my clients, friends, and family to ask “How much protein should I be eating?”  

So… what does protein even do for my body, and how?

Protein is crucial for hormone regulation, oxygenation, and digestion. Protein is also only typically used as an energy source when carbohydrate and fat sources are insufficient. Protein regulates fluid and pH balance, too. But I’m sure you’re most familiar with protein as the macronutrient that gives us muscles! It’s true— once protein is ingested, it’s broken down into amino acids that are used to build and repair tissues, including muscles, thus making it necessary for muscle recovery and recomposition. Any excess protein that gets broken down that the body doesn’t metabolize (process) for energy gets deposited in the fat cells. “Huh?” 

Yes, I did hear you say that. The body cannot store protein. Once the body’s nutrient needs are met, the surplus amino acids are stored in the adipose tissue. So just because you ate 200 extra grams of protein doesn’t simply mean you’ll get more muscle, have faster hair growth or protect against disease. The body has a limit for how much protein it can use for these processes, and if you’re eating in excess of your caloric needs, extra protein will be stored as adipose tissue (AKA: fat).

So, do I need more protein, and why or why not?

Protein needs vary based on a number of factors, including age, hormones, activity level, and weight. Protein needs also depend on overall health status and specific goals, like muscle gain. Additionally, protein needs are increased for a variety of reasons: athletes need higher amounts of protein, and people who have sustained injuries need higher amounts of protein during recovery due to the crucial role protein plays for tissue repair and immune function. So from here, we can gather that sometimes higher protein is something we want, but it’s not always a need! In fact, those with certain stages of kidney disease should be mindful of protein intake to reduce progression of the disease. I can’t give you a specific recommendation without first doing a formal assessment, because as you hopefully picked up on- there are quite a few things that factor into your protein needs! Reach out here if you'd like personalized guidance!

Animal vs. Plant Proteins

For many years there’s been much discourse on the quality, both moral and physiological, of consuming plant versus animal protein. While we cannot say that one category is objectively better than the other, we can discuss the differences in nutrient characteristics between the two.

The biggest difference between plant proteins and animal proteins is that animal proteins are always complete proteins, but plant-based protein sources are not always complete. So, what do we mean when we say “complete” protein?

Amino acids are the basic building blocks that make up protein, and it’s how our body is able to use protein once it’s broken down. The human body needs 20 amino acids to maintain good health. Of those 20 amino acids, 9 are “essential”— meaning that our body cannot make them on its own, and therefore they must come from food. When we speak about animal protein, we’re referring to meat, seafood, poultry, dairy, and eggs. These all are “complete” proteins, because they have all 9 essential amino acids. Have no fear, though— there are quite a few plant proteins that are complete as well! A couple of my favorites include quinoa, amaranth, buckwheat, tofu, tempeh, and edamame. The last three are all soybean products, which pack a punch with high protein and micronutrient content in addition to versatility for endless recipes.

Many plant proteins are “incomplete”, carrying only a partial profile of the essential amino acids, but they can be paired together in specific combinations with complementary proteins that account for the missing amino acids to make a complete protein. Some examples are rice and beans, oatmeal and peanut butter, and pita and hummus. You’d be surprised at how much protein you can pack into a primarily plant-based meal!

So why choose animal protein over plant protein? Animal proteins are not only complete, but also contain many micronutrients that plants lack, namely B vitamins, which are necessary for good health. Iron is also found in higher quantities in red meat, and in a form that’s more easily utilized in the body. Some people note that they feel more satiated when eating animal protein vs plant protein.

Conversely, why choose plant protein over animal protein? Plant proteins are lower in saturated fat than animal proteins, making them an effective contribution to reduce saturated fat intake and promote heart health. Plant protein sources also contain phytochemicals which animal protein lacks, which are also necessary in a balanced and wholesome diet. Plant proteins are a delicious, effective way to get in your protein if they’re consumed in complete forms, whether complete alone or in pairs!

Benefits of Incorporating Protein: Satiety, Binge Prevention, and More

Protein is a very satiating macronutrient for our digestive system; in other words, meals with protein are more satisfying and help us stay fuller for longer. Having more satiating meals helps to prevent bingey behaviors and/or “snackiness” (often referred to as “grazing”). Having a meal high in carbohydrates and low in protein— which will be digested much faster— may leave us feeling less satisfied and hungry not long after eating. However, a meal with a balance of carbohydrates with protein and fat helps us feel more satisfied after a meal, adequately holding us over until our nutrient stores need to be replenished. 

Protein is absolutely crucial for a properly functioning human body, and does so many things to help keep us in good health. Protein is not the end-all, be-all solution to nutrition problems, and it doesn’t need to compose the majority of your diet, but including protein-rich foods in your diet will help you to feel satisfied when eating, aid in digestion, and support muscle retention & growth. Whether it’s having some huevos rancheros for breakfast, rotisserie chicken for dinner, or Greek yogurt and berries for a snack- you can find protein to suit your taste buds!

I hope I was able to clear up some of your questions about protein, and hopefully now you feel a bit more empowered when it comes to choosing protein and how it fits into your diet. If you still have questions about your specific needs, reach out to set up an assessment here.

Written with the help of my fabulous intern, Hannah Gandell RD2Be.

Although I am a registered dietitian, I am not YOUR dietitian. All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of client-provider relationship by your use of this website. A client-provider relationship with you is only formed after we have expressly entered into a written agreement with you that you have signed including our fee structure and other terms to represent you in a specific matter. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any professional, legal, medical, and financial or tax-related decisions.