We've all heard the roar from gyms to kitchen tables: "Gotta get your protein!" But is this macronutrient the key to building muscle, or could it silently throw your diet off balance?

Understanding protein is like mastering the art of cooking a steak to perfection. Protein is essential, but too much can be a recipe for disaster.

Here’s everything you need to know about protein to apply to your needs and dietary preferences…

Your body needs protein.

Protein is crucial for our bodies because it plays a vital role in every biological process.

Our bodies struggle to function properly and maintain optimal health without adequate protein intake.

Proteins are made from chains of 20 amino acids that connect in different sequences. There are 8 amino acids that we humans cannot make on our own, so we must obtain them from our diet.

This is where the facts get confusing as many people differ on how much you need and in what form, whether or not protein helps you lose weight or build muscle, etc.

So how much protein do you really need?

The World Health Organization (WHO) recommends that men and women obtain at least 5% of their calories as protein.

That’s 38 grams of protein for a man burning 3000 calories a day and 25 grams for a woman using 2000 calories a day.

The truth is most people are not protein deficient, and are probably eating too much protein each day.

There is such a thing as too much protein.

In fact, excess protein is connected to the health of your kidneys and liver. Both these organs are involved in breaking down protein in the body.

Unlike fat, protein has to be broken down to be metabolized, and it's the job of your already hard-working kidneys and liver.

Digesting protein raises blood levels of uric acid (a waste product), which your kidneys flush out of your body.

The issue is if you eat too much protein, you can overburden your kidneys, leading to damage and chronic conditions setting the stage for disease.

Additionally, when we consume more protein than our bodies need, it converts to glycogen or fat cells or combines with calcium to increase the risk of kidney stone formation.

Where Do You Get Your Protein?

The healthiest protein options are plant sources.

Plants offer a bounty of beans, lentils, tofu, soya, nuts, seeds, and vegetables like broccoli and spinach.

Plant proteins are not only complete in their amino acid profile but also carry additional health benefits, steering clear of the cancer risks associated with certain processed meats (like ham, bacon and sausages).

When opting for animal proteins, prioritize lean and minimally processed sources such as poultry, fish, and shellfish, low-fat diary, egg whites, and limit red meat consumption to reduce health risks.

Think Twice About Protein Bars and Powders

And remember those protein bars and powders? They're convenient for a quick protein boost, but there's a catch. They often contain added sugars, artificial sweeteners, preservatives, and colors your body doesn't need.

While they might seem easy to help with muscle building, they don't stack up against the goodness you get from whole foods.

Real foods not only provide protein but also bring along valuable nutrients like calcium and fiber. So, for the healthiest protein option, stick to the real stuff as much as possible.

In essence, by making smart choices about where your protein comes from and monitoring how much you eat, you can tap into the vast benefits of this crucial nutrient, enhancing your health and well-being in the process.

Ready to unlock a world of delicious, protein-packed meals that nourish your body and tantalize your taste buds?

Download your FREE copy of The Protein Palette recipe book and:

Kickstart your mornings with energizing protein-rich breakfasts

Fuel your fitness goals with muscle-building lunch options.

Satisfy cravings  with smart and healthy protein-boosted snacks.

Indulge in flavorful dinners  that are both nutritious and satisfying.