Protein Is Having Its Moment. But What Are Its Myths... And Truths?

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. Here are seven things you probably didn’t know about protein:

1. Only about 11% of the protein we consume goes to building muscle. Our guts and livers break down the rest to make neurotransmitters.
2. 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.
3. Age matters. Older adults need more protein to stimulate muscle growth.
4. Timing also seems to matter. Research shows that consuming protein roughly every 3-5 hours during awake hours may maximize muscle protein synthesis.
5. 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!)
6. 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.
7. 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.

“Jen, 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.

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. What that amount is for you depends on your weight. Here’s how to find that target:

• The Equation: Take your weight in pounds. Divide that by 2.2. Then, multiply by 1.8 - 2.0. (In my case, I aim for 90 grams a 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.

As you can see, there’s a lot that goes into incorporating protein in your day-to-day life. If you’re looking for protein-rich meal ideas, the best workouts for building muscle, accountability, and community you’ll find it all in my 8 Week Wellness Experiment! We’d love to have you.