Everyone has their favorite macronutrient (no? Is that just me?) and protein is definitely high on my list! As someone who focuses on hormonal health, I am particularly concerned with clearing up some confusion and misinformation about my main man protein (or main woman I suppose. Why does it always have to be a man??).

What is it?

Proteins & Your hormones

So what does protein have to do with hormonal health? Well, all hormones are actually built from protein molecules- even their receptor sites in the body are protein-rich. Protein is the building block for our body tissues, blood clotting factors, skin cells, digestive enzymes, immune system messengers, neurotransmitters, and (of course) hormones! Talk about high demand!

Let’s get technical

So what exactly is protein? Protein molecules are made up of chains of amino acids. There are at least 80,000 different protein strains in the body made up of different combinations of amino acids, all of which serve a unique function. While there are around 20 different kinds of amino acids, you may have heard of the main 8 essential amino acids. That simply means that the body cannot make or convert those amino acids from other substances- they have to be provided through food. A complete protein is one that provides all 8 of those amino acids. With me so far?

Eating a variety of amino acids is key- the liver stores amino acids to build all those functions listed above, and if one amino acid is in limited supply, the liver cannot form any protein molecule that uses that amino acid. It’s like missing that one key ingredient from a recipe- you can’t move forward with the recipe until you get it!

So, if you are consuming a limited variety or only vegetarian (which are mostly incomplete) sources of proteins, you may be getting enough protein overall but missing key amino acids that our body needs for certain functions. Animal sources of protein are almost always a complete protein, containing all essential amino acids in ratios that are appropriate for our needs. PLUS when they are pastured, grass-fed, or wild, these animal sources also contain excellent levels of healthy fats, vitamins, and minerals that are best absorbed alongside protein.

Plant sources of protein, such as beans, nuts, seeds, or legumes, can be excellent options as well, but they are almost always incomplete sources of protein, containing only a few of the essential amino acids and in ratios that don’t exactly match our need. Intentional food pairing, therefore, is important if your primary source of protein is from plants.

It’s not as simple as meeting a goal of total grams of protein each day! Someone getting enough grams of protein can still be deficient in key amino acids, and therefore not be able to complete important functions such as hormone and neurotransmitter production, blood sugar stabilization, muscle maintenance, and wound healing.

Good news- our livers can actually store amino acids for a couple of days, so food pairing should be thought of over the course of a day, not necessarily in each meal.

What and How Much Should I Eat?

Now THAT is the question. I want to preface this by saying that many people have very strong and conflicting feelings about this. One can easily find a study that proves that high-protein diets will kill us, right next to a study that proves that we need animal protein sources, right next to a study that vegans are the healthiest people in the world. So how we do sift through the noise to find what’s right for us?

Here is the bottom line: We need enough total protein and an appropriate balance of amino acids.

Period. The exact amount and type of protein that you need depends a lot on your bio individuality. The following is the most current research-based recommendation paired with my own health philosophy, but health is never a one-size-fits-all model and seeking individualized analysis and counseling is recommended to find your ideal balance.

To meat or not to meat?

Now, many people advocate for the reduction or elimination of animal foods, for reasons ranging from ethical to environmental to health. While I recommend a plant-focused way of eating, you will never hear me recommending a vegetarian or vegan diet for long-term health. I fully believe in ethical treatment of animals and eco-friendly farming practices, and believe that there is a way to consume animal products mindfully and compassionately that fits into the overall circle of life. While there is absolutely a healthful way to get your sustenance from only plants, it is not appropriate for everyone and must be done with great intention to make sure there are no dietary deficiencies.

Many studies have been done on the long-term risks associated with high meat consumption, but those studies do not differentiate between conventional, factory farmed meat and local, grass-fed, pastured meat (a VERY different product). There is also a widely-accepted myth that higher protein intake causes kidney damage and disease, but a systematic review of literature and meta-analysis in 2018 found that higher-protein diets (at least 100 grams each day) do not cause kidney disease- in fact, higher protein intake actually increases kidney function and is accompanied by a myriad of other health benefits! The short-term benefits that many people experience from eliminating meat is actually not from the lack of meat, but likely from the lack of artificial hormones, pesticides, environmental contaminants that accompanies our conventional factory-farmed meat today, as well as from an increase in plant foods that often accompanies a decrease in meat consumption. Ensuring a balanced intake of essential amino acids is certainly more difficult on a vegetarian or vegan diet, but it can be done.

Okay, so how much should I eat?

The most recent research indicates that current protein recommendations are actually on the low side of optimal for many adults. The current conventional guidelines are to consume .8 grams/kg of body weight, which is about 55-70 grams per day for the average sedentary man and about 50-65 grams per day for the average sedentary woman. I would consider that to be the absolute minimum. Protein needs would go up if you are healing from a disease or injury, are pregnant, or are experiencing various symptoms of hormonal or neurological imbalance (which many of us are). Many people feel and function better with closer to 100 grams of protein per day. The exact amount and type of protein that you need depends on many things, including your age, activity level, health goals, and underlying conditions. Partnering with a Nutrition Consultant can get you a personalized plan based on your individual goals.

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Protein: What, Why, + How Much?