Protein is everywhere.

Over the past decade, its popularity has exploded. Predictably, its rise in popularity has far outpaced the rise in actual understanding.

The 90s are gone. The misconceptions that permeated nutrition and supplementation are not. Protein has long been a victim of this archaic misinformation, and it is time for that to change.

Protein isn't optional. It's the backbone of physiology. Muscles, enzymes, hormones, and immune cells all rely on it.

But optimization relies on more than just consumption; it relies on knowledge.

Unfiltered. Science-based. Knowledge.

What We'll Cover

• But First, the Basics. What is Protein?
• Why do You Need Protein?
• How Much Do I Need?
• How Often Do I Need to Eat Protein?
• When Should I Eat Protein?
• Protein Quality: Animal vs. Plant
• Supplements
• Types of Protein Supplements
• Third-party Testing
• Digestive Issues
• More Than Hype, Physiology

But First, the Basics. What is Protein?

Proteins are chains of amino acids (AAs). Twenty amino acids make up proteins from both animal and plant sources. Generally speaking, these AAs can either be made by the body (non-essential amino acids; NEAAs) or can't and must be eaten (essential amino acids; EAAs) (1, 2).

There are nine EAAs:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

When these AAs are not consumed in the proper amounts for extended periods of time, the building and repair processes for muscle, enzymes, and immune factors start to suffer (3).

Consequently, the presence, or lack thereof, of these AAs determines the "quality" of the protein being consumed. If even one of the nine EAAs is not present in required amounts, or missing altogether, the protein source is considered to be "incomplete".

Going one step further, there is a subgroup of EAAs called "branched-chain amino acids," or, more commonly known as, BCAAs. Only three AAs fall into this category: leucine, isoleucine, and valine. These three compounds used to be touted as the sole key to muscle building and repair, and in some corners of active nutrition, they still are.

This notion has since been refuted, especially when daily total protein requirements are met.

TL;DR: Protein is an overarching category of amino acids. Essential amino acids are exactly that, essential, and must be consumed. The presence, or lack thereof, of amino acids determines the quality of protein being consumed.

Why Do You Need Protein?

Look, we all know that you need it, but why is a different question. This could very easily be a dissertation, but you are a performer, not a PhD candidate and have things to do. So, here is the quick and dirty:

• Structural: Muscle fibers, connective tissues, organs, skin, and hair are all built with protein, making it a crucial component of almost every structure in the body (1, 2).
• Functional: Amino acids are essential to the formation of the enzymes that drive a majority of physiological processes that happen in the body, as well as the foundations for hormones, antibodies, and cytokines (3, 4).
• Maintenance and Adaptation: Your body is in a constant state of renewal, breaking down and rebuilding at a rapid rate to keep the body healthy and functioning. AAs play a crucial role in these processes, helping to ensure optimal recovery from strenuous bouts of physical activity. (5, 6, 7).
• Secondary Fuel Source: AAs are also a viable fuel source, especially when other fuel sources are scarce; this is a secondary role of protein (8).
• Body Composition: Protein consumption takes a central role in determining body composition. Not only does it supply the AAs needed to build and support lean mass (9), but it also has been shown to help reduce fat mass through increasing satiety, promote fat oxidation (10), and require more calories to be broken down than other macronutrients (11).

Even with this basic list, it should be very evident that protein consumption should be a top concern for everyone, not just gym rats and professional athletes.

TL;DR: Protein supports multiple bodily functions. Consuming adequate amounts ensures complete support and optimal performance.

How Much Do I Need?

To no fault of their own, this is where most people fall short. Protein consumption recommendations are confusing and laden with misinformation, starting with regulatory bodies.

The US government has continued to suggest that the recommended daily allowance, or RDA, is 0.8 g/kg of body mass/ day. For the average American adult male, that works out to be about 72 g of protein a day.

Get out your calculators.

200 lbs / 2.2 kg/lbs = 90.9 kgs

90.9 kg x 0.8 g/kg = 73 g of protein

This stance is severely outdated. A 2011 review suggests that muscle protein synthesis, a key measurement for determining protein requirements, does not plateau until individuals reach an intake of 1.3 g/kg of body mass per day. What's more, these findings did not take into consideration caloric intake, fitness goals, and activity status. All of which are going to drive that number up.

A more recent review in the Journal of the International Society of Sports Nutrition suggests that higher intakes of 1.4 to 2.0 g/kg of body mass per day are needed to support exercising individuals. It then goes on to suggest that these intakes need to be higher (2.3 to 3.1 g/kg of body mass/ day) when dieting to minimize lean mass loss.

For those reaching for their calculators (using the same size male):

200 lbs / 2.2 kg/lbs = 90.9 kgs

Highly Active and Exercising Individual

90.9 kg x 1.4 to 2.0 g/kg of bm/day = ~127 to ~182 g of protein daily.

A Dieting Individual

90.9 kg x 2.3 to 3.1 g/kg of bm/day = ~209 to ~282 g of protein daily.

Without a doubt, for individuals seeing this information for the first time, those numbers are pretty daunting. Luckily, that same position suggests a dosing per meal scheme and generally recommends consuming at least 0.25 g of high-quality protein per kg of body mass per meal. Seen another way, getting in between 20 and 40 g per meal.

Notably, the upper end of 40 g is not the end-all all be-all. While there has been some debate about how much protein the body can "use" per meal, there does not seem to be an upper limit. One study comparing anabolic responses between 25 g and 100 g of protein demonstrated that 100 g of protein elicited higher markers of anabolism over 12 hours compared to the smaller dose.

One review considered this finding when suggesting greater amounts of protein ingestion when the time between meals is extended beyond routine feeding times.

How Often Do I Need to Eat Protein?

The body is constantly fluctuating between anabolic (building) and catabolic (breakdown) states. Finding ways to support building processes and minimize the breakdown is paramount to optimizing lean mass.

The best way to support both efforts: eat protein… often.

Certain dieting practices aside, breakfast is part of many daily routines. While breakfast is a good thing, there is a problem. Many of the breakfasts consumed are heavy in carbohydrates and fat and lack protein, especially in Western society.

A 2023 study following male and female soccer players demonstrates this clearly, with breakfast protein intakes significantly lower than lunch and dinner meals. What's more, the protein that was ingested at breakfast did not meet the recommended amounts (more on this concept below).

This miss has deeper implications. One study followed individuals who ate either a skewed daily diet, with most of the protein at dinner and very little at breakfast, or a diet with an even distribution of protein throughout the day, and its effects on daily muscle protein synthesis. At the conclusion of the study, when individuals ate the skewed diet, muscle protein synthesis was down 25% when compared to the evenly distributed consumption.

In other words, those who backload protein consumption in the day leave 25% of muscle support on the table.

When Should I Eat Protein?

A lot of research and debate has gone into solving this question. If you want them, here are the sources (1,2,3,4). But we all have things to do. So, here is the easy takeaway.

At least 20g of high-quality protein should be consumed every three to four hours from the time you get up until you fall back asleep. Depending on daily protein needs, more may be required. But even distribution is key for optimal support.

For those looking to further optimize adaptation and recovery, here are two bonus tips:

• One of those meals should happen within the first hour or two after training. These efforts can be further enhanced by adding carbohydrates to a post-workout routine (5).
• Drinking a shake with 20 to 40g of casein, a milk-based protein, 30 minutes before bed has been suggested as a good way to stave off the catabolic effects of sleep (6).

TL;DR: Protein needs are determined by total body mass, activity level, and body composition goals. It should also be consumed evenly across the day in three to four intervals.

Protein Quality: Animal vs. Plant

Don't get it twisted. Both animal-based and plant-based foods and supplements are great sources of AAs. The trick, however, is finding ways to ensure that "complete" sources of protein are being consumed at each meal or snack, meaning amino acid profiles are paramount.

Remember, for a protein source to be "complete" or "high-quality", it must contain all the essential amino acids in appropriate amounts.

Animal proteins are normally good sources of "complete" amino acid profiles.

Plant proteins, on the other hand, are normally not.

While there are a few sources like soy products and quinoa that are sources of "complete" protein, many are lacking either the appropriate amount of a specific amino acid or are missing some altogether. In this case, variety at each meal plays an important role. By creating combinations of foods, like beans and rice, a complete protein source will be consumed.

The important part is that the meal, as a whole, serves as a "complete" protein source, not that the individual sources on the plate are "complete" within themselves.

Is it easier to just make sure that each individual protein source on the plate is "complete"? Yes.

But rigidity is one of the greatest killers of progress. Flexibility, such as finding different ways to achieve protein goals while considering concessions that must be made for dietary preferences and restrictions, allows for success.

TL;DR: Protein source doesn't matter, protein quality does. Eating high-quality protein meals throughout the day ensures optimal support.

Supplements

While whole foods should be the main go-to for protein needs, supplementation can help cap off those daily requirements, especially when you are staring down the barrel of a +200 g protein requirement.

But just because it is in the supplement aisle doesn't mean it's good to go. Many of the same requirements for food also apply to supplements.

Supplements can come from multiple sources, both animal and plant. Just like with food, protein "completeness" is not promised. Checking the ingredient list and call outs as complete sources will help guarantee the needed AAs in the required amounts will be found in the product.

Types of Protein Supplements

Protein supplements come in almost as many forms as the sources that can be found throughout the rest of the grocery store.

Some of the most popular are the following:

• Whey Isolate
• Whey concentrate
• Milk-Isolate
• Casein
• Collagen
• Beef Isolate
• Egg
• Collagen
• Plant sources: Soy, pea, and blends

Whey isolate, whey concentrate, milk isolate, casein, egg, and beef isolate are considered complete proteins, providing all nine essential amino acids required for muscle building and body maintenance in the required amounts. Though it is an animal-based product, collagen is incomplete. And while it has been touted for its ability to support joint and skin health, it does not meet the AA requirements to make it "complete".

Notably, there are quite a few milk proteins, but they are different. This difference lies in processing techniques, which separate sugars, like lactose, protein, and fat. Whey isolate is considered the "purest," and milk isolate is the least filtered. Whey concentrate lies somewhere in the middle.

Plant sources can vary. Soy is complete, while pea protein is incomplete. Commercial plant protein blends are often formulated to deliver a full EAA profile. Choose complete proteins for comprehensive support, but blended plant options can fill the gaps for those avoiding animal sources.

TL;DR: Protein needs can be supported through supplementation. There are plenty of options. Just make sure that the source is a "complete" source of protein.

Third-party Testing

For quite some time, the safety of supplement products has been under extreme scrutiny. But for good reason.

Sadly, anything that goes through some kind of processing has the potential to experience contamination. Accidental or intentional, it doesn't matter. Supplements are processed and must be held under an extra lens of scrutiny.

Protein supplements are no exception.

While there are multiple ways to adulterate a product, many people look for two things: heavy metals and banned substances.

While there are plenty of reputable brands in the industry, certainty is always better than guessing. The best way to ensure a product's purity is to find those that have gone through independent testing. Multiple third-party programs work to help ensure product purity. While there are multiple third-party testing labs performing similar work, programs like NSF for Sport, Informed Sport, Informed Choice, and BSCG are the most common. These groups work independently of manufacturers and brands to ensure product safety.

These programs have intricate analysis techniques that can detect the specific amounts of heavy metals and banned substances in products, ingredients, and even at manufacturing plants. These levels are then held against accepted concentrations that have been scientifically validated for safety. Additionally, these groups also work to ensure that the label matches the ingredients and their respective doses found in the product. Finding the brands, like NOBULL, that present third-party lab data or display certifying badges ensures product safety and purity. These certification marks indicate the product has passed some of the most demanding evaluations available.

Digestive Issues

Protein itself does not often cause digestive issues; it is more common that the culprit is some other compound in the protein source.

For example, whey, casein, and other milk protein supplements are all milk products, obviously. While these products go through various processing protocols to create products that are primarily protein, there is always the possibility of milk-based proteins causing reactions in individuals who are sensitive to milk or lactose. For these individuals, different animal-based products such as beef isolate and egg can provide a good alternative animal source. For those willing to branch out further, blended plant-based products are also a viable option for complete proteins.

Some supplement products are also blended with specialized enzymes, or proteases, that will help further break down protein once it is ingested to help ease digestion.

More Than Hype, Physiology

The science is clear. Protein plays an integral role in multiple systems and structures throughout the body. But optimization comes from knowing, not guessing.

The facts are simple. At the very core, complete sources of protein must be consumed in even doses of at least 20 to 40 g every three to four hours, from the time your feet hit the floor to the time you lie back down to ensure complete support.

The exact amount must be calculated based on individual size, fitness goal, and activity level.

Supplements are no different than whole food sources in that they still require the same AAs concentrations for "completeness." Nevertheless, these products do require an extra layer of scrutiny to ensure product safety and efficacy.

Understanding these simple truths can be the difference between optimization and leaving potential on the table.