Protein is Having a Moment. But What Are Its Myths…And Truths?
Protein is everywhere—supplements, fitness trends, and medical debates. But how much do you really need? And does timing matter? Here’s what science says.
Why Protein Matters—But Not How You Think
Protein is having a moment. While there are two other macronutrients (fat and carbohydrates), you’ll find an abundance of information—and let’s be honest, noise—about protein.
It can quickly get overwhelming: What’s the truth…and what should you take with a fat grain of salt?
Don’t get me wrong: I’m very pro-protein! But like anything in science and health, the devil is in the details, and it’s important to consider factors such as timing, amount, age, and type.
Let’s get you up to speed.
7 Things You Didn’t Know About Protein
Here are seven things you probably didn’t know about protein:
- Only about 11% of the protein we consume goes to building muscle. Our guts and livers break down the rest to make neurotransmitters.
- Not all protein is created equal. Lower-quality proteins, (not saying this in a judgy way!) such as soy or wheat proteins don’t stimulate muscle protein synthesis to the same extent as whey protein does.
- Age matters. Older adults need more protein to stimulate muscle growth.
- Timing also seems to matter. Research shows that consuming protein roughly every 3-5 hours during awake hours may maximize muscle protein synthesis.
- Protein greatly impacts postmenopausal women. Data suggests that postmenopausal women who consume higher protein diets have ‘significant and meaningful’ differences in their physical performance versus women who consume less protein per day. (But that depends on the amount…more on that in a second!)
- Muscle protein synthesis goes up during menopause. The bad news? So does muscle breakdown. This is why women in menopause need more protein to build muscle mass and maintain the muscle they already have.
- A high-protein diet isn’t necessarily harmful. Research shows that eating a high protein diet (defined as more than 2.2 grams/kg body weight per day) isn’t linked with adverse effects on kidney function or bone density in healthy women. However, more research is needed for post-menopausal women specifically.
Protein For Vegetarian and Vegans: What to Know
“But what if I’m vegetarian or vegan?” Don’t worry—you can still consume enough protein (including the nine essential amino acids). The only caveat is it’s slightly more difficult since you’ll likely have to eat a larger volume of food to hit that quota. For this reason, whey protein is queen for its completeness and easy digestibility.
The Best Time to Eat Protein
Let’s revisit timing for a second. While data seems to suggest that protein is ideally spread throughout the day (every 3–5 hours), other studies add that women benefit from consuming protein within 30-45 minutes of resistance training or a strenuous workout.
Bottom line (especially if you’re new to the protein party)? Focus on meeting the daily protein target amount.
How to Find Your Daily Protein Target Amount
What that amount is for you depends on your weight. Here’s how to find that target:
- Take your weight in pounds.
- Divide it by 2.2.
- Multiple that number by 1.8-2.0.
(For me, that’s about 90 grams per day!)
It’ll likely be a triple-digit number—so plan ahead, read those labels, and focus on getting about 20-30 grams of protein in every meal or snack.
