Beyond the Protein Craze: How to Build Balanced, Whole-Food Meals for Your Goals

Everyone is talking about protein! Protein bars, protein popcorn, protein chips, lean meats, and even protein coffee. Protein is an essential macronutrient but not all protein is the same and each person has a different protein requirement based on their individual needs.

Protein is digested and broken down into amino acids. There are nine essential amino acids that we must consume on a regular basis. Other amino acids are manufactured by the body, so they aren’t as essential to attain through our diets. Amino acids serve several important functions, ranging from hormone regulation, muscle growth, and enzyme function, to neurological health, immune system function and DNA synthesis (Boland, 2026). Consuming enough protein also supports healthy aging and prevents loss of muscle.

To be considered a complete protein, a food source must contain all nine essential amino acids in the appropriate ratio. There are only a handful of true complete proteins, including all animal products and soy. Combinations of incomplete proteins can be eaten to attain all nine essential amino acids. For example, combining legumes with whole grains or legumes with nuts or seeds provides an adequate balance of the essential amino acids. Incomplete proteins are still very important to include in your diet and in the right combination they can replace complete proteins (Boland, 2026). However, complete proteins are the most protein dense, so if you’re planning on increasing your protein intake, reach for a grass fed steak instead of beans and rice.

Protein powders should be approached with caution. Many brands of protein powders have come under scrutiny for containing traces of heavy metals and other contaminants. Make sure you thoroughly research protein powders before you choose one. It’s also best to use protein powders for short term use, since high doses of concentrated protein can cause damage to the kidneys in the long term. Protein powders can be used occasionally to meet protein goals if you are travelling, in a busy season of life, or just need a protein boost.

Avoid processed proteins, like processed meats, protein bars, and protein snacks, since these are highly inflammatory and often contain lots of added sugars, seed oils, artificial colors, and artificial flavors. Focus on whole food sources of proteins, like lean meats, legumes, nuts, seeds, and whole grains.

Each person has a different protein intake requirement. This largely depends on body composition, activity level, sex, and age. As a general guideline, adult men need 110 to 150 grams daily and adult women need 90 to 120 grams daily. To calculate your minimum protein need, multiply your weight by 0.7 to find your recommended daily intake in grams. Note that this calculation will not be accurate if you are significantly overweight. In this case, use your target weight to calculate your protein requirement. People who are trying to gain muscle should get closer to 1 gram of protein per pound of body weight. For the best results, focus on splitting your protein intake evenly across all three meals.

For personalized nutrition recommendations, practical, healthy living tips, tailored supplement recommendations, and functional lab interpretations, schedule an appointment with Renewed Hope Nutrition.

References

Boland, Joe. (June 21, 2026) “Complete Protein: What It Is, Benefits & Best Sources (+ How to Add More to Your Diet).” Dr. Axe, https://draxe.com/nutrition/complete-protein/