As I work with clients, I find there’s one nutrient most people think they’re eating enough of—but actually aren’t. And for those who follow a vegetarian (plant-based) diet, it can be an even bigger challenge. Can you guess the nutrient?  

If you guessed protein, you’re right! 

Let’s dive into all-things-protein: what it is, what it does and how you can be sure you’re getting a sufficient amount of the right kinds to fuel your body. 

WHAT IS PROTEIN AND WHAT IT DOES

Protein is a macronutrient. A macronutrient is a nutrient your body needs in larger amounts (compared to micronutrients such as vitamins and minerals) to function well. There are three macronutrients—protein, carbohydrate and fat—each playing different and significant roles in your body. 

Protein may help with: 

• Building muscle
• Losing fat
• Healing
• Growth and repair of tissues
• Immunity
• Making hormones and brain chemicals 
• Energy
• Sleep
• Breaking down food (digestion) and absorbing nutrients
• . . . and more! 

Because the body is dependent on protein for all of these functions, it’s important to consume enough of the right kinds of protein to feel your best. 

WHAT MAKES UP A PROTEIN (AND WHY IT MATTERS)

Proteins are made up of amino acids, otherwise known as the “building blocks” of protein. Think of it like a chain: the entire chain is a protein and each link in the chain is an amino acid. Because each amino acid plays a different role, your body can’t afford to have a “missing link.” Out of the 20 total types of amino acids, your body can make 11 of them (referred to as “nonessential” amino acids). The other nine (“essential”) amino acids must be consumed through food; your body can’t make them. An easy way to remember this is “it’s essential to eat foods with all nine essential amino acids.” 

At this point you’re probably thinking, “Alissa, why is this important?” Well, just as a calorie isn’t a calorie, a protein isn’t a protein. What makes up a protein matters. And more specifically, the quality of a protein is dependent on how many essential amino acids it contains. 

COMPLETE VS. INCOMPLETE PROTEINS

Complete proteins contain all nine essential amino acids. Examples include: 

• Beef
• Chicken and turkey
• Fish
• Eggs
• Pork 
• Lamb
• Dairy (milk, yogurt, cheese, etc.)
• Quinoa
• Ezekiel bread
• Hemp or chia seeds

These are considered high-quality proteins. They’re “packaged perfectly,” providing what your body isn’t able to make on its own. As you can see, most complete proteins are animal products. 

Incomplete proteins do not contain* all nine essential amino acids; they’re missing at least one “link” in the chain. Examples include:

• Nuts and seeds
• Legumes (beans, peas, lentils)
• Whole grains
• Vegetables
• Rice
• Collagen

Because they do not contain all nine essential amino acids, incomplete proteins are considered to be lower-quality than complete proteins. With the exception of collagen, all incomplete proteins are plant-based.

•Note: Most real foods do contain a trace amount of all nine essential amino acids but in order to be considered a complete protein, the food must contain a sufficient amount to support your body. For the purpose of this blog post, we’ll keep it simple and define complete/incomplete proteins as above.

HOW TO GET THE RIGHT KINDS OF PROTEIN—AND ENOUGH OF THEM

You’re probably wondering, “What about vegetarians? How do they get enough of the high-quality (complete) proteins when most are from animal products?” Whether you’re on team animal, plant-based or you fall somewhere in between, you can get enough of the right kinds of protein. It does, however, take intentionality . . . and a little bit of strategy! 

For those who eat animal products, you have it easy: eat sufficient amounts of any of the complete proteins listed above. They’ll provide you with protein that contains all nine essential amino acids. 

For those who follow a vegetarian diet, you can combine certain incomplete proteins to make up a complete protein. A classic example of this is pairing rice with beans. Other examples include:

• Natural peanut butter on whole-grain bread
• Whole-grain pita with hummus
• Rice with lentils
• Whole-grain pasta with pine nuts
• Barley and lentil soup
• Whole-grain oats with almond butter
• Bean-based chili with whole-grain crackers

Remember: quinoa, Ezekiel bread, and chia and hemp seeds are vegetarian sources of complete proteins too! Or try my Sweet ‘n Satisfying Protein Balls recipe for a complete protein that’s easy to pop in your mouth for an on-the-go snack or dessert. 

Now let’s tackle the “enough” part. No matter what your dietary preference (animal- or plant-based), I recommend people consume 0.5 to 1 gram of protein per ideal pound of body weight. The more active you are, the more protein you need. That means, if you’re highly active, aim for 1 gram of protein per pound of ideal body weight. If you’re less active, aim for closer to 0.5 grams of protein per pound of ideal body weight. (Ideal body weight is your goal weight, not necessarily your current weight—but it can also be your current weight if you’re satisfied with where you’re at!)

A few examples: 

• A highly active 32-year-old male weight lifter with an ideal body weight of 210 pounds would have a goal to consume about 210 grams of protein per day. (1 gram/pound body weight)
• A moderately active 84-year-old woman who happily weighs 136 pounds would have a goal to consume about 102 grams of protein per day. (0.75 gram/pound body weight)
• An inactive 55-year-old woman with an ideal body weight of 150 would have a goal to consume about 75 grams of protein per day. (0.5 gram/pound body weight)

As you can see, your “enough” protein is dependent on several factors and will likely change with different seasons of life. Because of that, it’s important to regularly assess whether you’re getting sufficient protein to support your activity level and goals. 

MY STORY WITH PROTEIN AND HOW I CAN HELP YOU

I remember how I felt when I first started giving myself “permission” to eat more protein. Coming from a low-fat, carb-centered diet (hello diet culture of the 90s and 2000s) in my distance running days, it felt strange to up my intake of protein when I wasn’t a muscle-y body builder. But when I realized how much better I felt—more satisfied from my meals, less brain fog and fatigue, more sustained energy, better sleep—I never went back. And now that I’m doing more strength-focused work, I both feel and see the benefits protein does for my body!

That can be your story too. If you’re unsure whether you’re getting enough protein or simply aren’t seeing results from what you’ve always done, I’d love to work 1:1 with you. Together, we can create a plan with sufficient protein that will support your body, and help you feel and perform your best! My goal is to make sure inadequate protein isn’t preventing you from reaching your goals. 

Interested in learning more? Email enlightennutritioncoaching@gmail.com to schedule your free 15-minute phone consult to find out if coaching is right for you.