Protein
The building macro. Protein builds muscle, makes enzymes, creates hormones, and supports immunity. Most people undereat protein, especially those trying to lose weight or build muscle. Needs increase with age, exercise, and stress. Prioritize it at every meal.
Why Protein Matters
Muscle Protein Synthesis
Builds and repairs muscle. Amino acids trigger mTOR. Leucine threshold matters.
Satiety
Most satiating macro. Reduces hunger. Helps with weight management.
Thermic Effect
Burns 20-30% of calories to digest. Higher than carbs or fat. Metabolic advantage.
Enzyme Production
Enzymes are proteins. Digestion, detox, metabolism all need enzymes.
Hormone Synthesis
Many hormones are proteins or need amino acids. Thyroid, insulin, growth hormone.
Immune Function
Antibodies are proteins. Immune cells need amino acids. Defense system fuel.
Quality Protein Sources
Eggs
Perfect amino profile. 6g per egg. Whole egg is better.
Beef
Complete protein. Creatine, carnitine, B12. Grass-fed preferred.
Chicken
Lean and versatile. ~30g per breast. Pasture-raised better.
Fish
Omega-3 bonus. Wild-caught salmon. SMASH fish lowest mercury.
Greek Yogurt
15-20g per cup. Casein protein. Probiotics bonus.
Cottage Cheese
28g per cup. Slow-digesting casein. Great before bed.
Whey Protein
Fast absorbing. High leucine. Convenient supplement.
Legumes
Plant protein. Incomplete—combine sources. Fiber bonus.
Protein Optimization
Distribute Through Day
30-40g per meal. 3-4 meals. Don't save it all for dinner.
Breakfast Protein
Most skip protein at breakfast. Sets up the day. Blood sugar stability.
Post-Workout
Window is wider than thought. Within 2-3 hours is fine. Total daily intake matters most.
Before Bed
Casein or cottage cheese. Slow release overnight. Prevents muscle breakdown.
Older Adults Need More
Anabolic resistance with age. Need higher leucine trigger. 40g+ per meal.
Track Initially
Most underestimate intake. Track for a week. Adjust to hit targets.