Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT
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Let’s talk about protein — the macronutrient that’s been misunderstood, overhyped, and under-consumed (especially by women over 40 who were told for decades to “watch calories” instead of build muscle).
What Protein Actually Does
Protein isn’t just for bulking up. It’s literally what your body is made of — skin, hair, nails, hormones, enzymes, neurotransmitters, and most importantly for our purposes, muscle. When you lift something heavy, walk up stairs, or recover from surgery or illness, it’s protein that helps you rebuild, repair, and keep moving.
But not just any protein.
Amino Acids: Protein’s Lego Bricks
Proteins are made up of amino acids — kind of like Lego bricks for your body. There are 20 of these little guys, and 9 of them are considered Essential Amino Acids (EAAs). “Essential” means your body can’t make them — you have to get them from food.
Those 9 EAAs are the real MVPs when it comes to:
- Building and preserving muscle
- Supporting immune function
- Helping you recover from workouts or injuries
You’ll sometimes hear about “complete proteins.” That just means the food contains all 9 essential amino acids in decent amounts. Think animal foods: meat, eggs, fish, dairy.
Whole Foods vs. Supplements: Who Wins?
Protein powders and bars can be convenient, but how do they actually stack up against real food?
Protein Per Serving (in grams):
Here’s a quick snapshot:
You don’t have to live on shakes and bars — most people can hit their goals with normal meals. But supplements are useful tools when time, appetite, or energy are short.
Essential Amino Acid Showdown
But let’s dig deeper. How do real foods compare to supplements in terms of quality? That’s where EAAs matter most — particularly leucine, the amino acid that flips the switch on muscle growth.
Chicken vs. Whey:
Whey isolate delivers more leucine per gram than most whole foods, which makes it a killer post-workout option. But whole foods still bring iron, zinc, B vitamins, and satiety to the table.
Lean Beef vs. Whey:
Let’s bring beef into the ring. It’s a favorite among primal eaters and delivers a ton of value beyond protein alone.
Lean beef is no slouch — it gives you solid EAA coverage and bonuses like heme iron and natural creatine. Whey still wins for speed and convenience, but beef brings ancestral firepower.
How Much Protein Do You Really Need?
Forget the old-school “0.8 grams per kilogram of body weight.” That’s the minimum to not fall apart.
If you want to thrive, preserve lean mass, age well, and actually feel strong?
- 1.6–2.2 grams per kilogram of body weight is the sweet spot (that’s ~0.7–1.0g per pound).
- Aim for the higher end if you’re:
- Over 40
- Dieting or trying to lose fat
- Lifting weights (which you should be!)
- Recovering from illness or injury
Example:
A 150 lb woman should aim for 105–135 grams of protein per day. That’s:
- 3 eggs in the morning (18g)
- Chicken salad for lunch (30g)
- Greek yogurt or cottage cheese snack (20g)
- Steak or salmon at dinner (40g)
- Maybe a protein shake post-workout (20–25g)
Totally doable — and your muscles, metabolism, and mood will thank you.
Key Takeaways
- Protein builds everything — muscles, hormones, immune cells, and more.
- Prioritize complete proteins with all 9 essential amino acids.
- Food first, but smart supplements can help fill the gaps.
- Most people need more protein than they think — especially over 40.
Reach out anytime—we’re here to help. Contact us for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com