Protein, What Is It Good For?

Protein. It really wheys on me. Sorry, I never miss a chance to make a dad joke.

You’ve probably heard of this thing. It’s on every food label. You’re told you need to eat enough of it. You’re also told you shouldn’t eat too much or your kidneys will fail. It’s sold in tubs in health stores and is made to taste like everything from chocolate to Dutch apple pie. It’s protein. And you’re about to learn all the big basics about it.

First of all, what is protein? Protein is a family of big molecules made up of at least two amino acids. What’s an amino acid? Think of them as Legos. There are 19 of them that our bodies use. Of those, we can’t make 9 of them, so we have to get them from food. These are called essential amino acids. Tryptophan, the famous one that makes you fall asleep on Thanksgiving, is one of them. There are millions of different combinations of these Legos, and each one does something different. Some form tissues, some form cells (like blood cells,) others form enzymes (like lactase, the one that, if you don’t have it, makes you race to the toilet every time you have milk,) and some form muscle (which is probably the real reason you’re interested in this.)

Without enough protein, you’ll end up looking like this guy.

Image from Monty Python and the Holy Grail

Knowing that, you’ve probably figured out that protein is really important and you should get enough of it. But how much is enough and where should you get it from? The minimum amount you can live on without having problems is 0.8 grams per kilo of bodyweight (or 0.36 grams per pound for those of us still using medieval measurements.) Anything less than this and you’ll probably start getting sick and weak because your body can’t make the repairs or the pieces it needs.

If you’re reading this, however, you’re probably interested in doing more than not dying. You want to thrive. So, how much is needed to survive, live a healthy life, and even put on some muscle? Old school bodybuilders swore by one gram per pound of bodyweight and it looks like they were pretty much right. As of now, the science says that somewhere between 1.8 and 2.2 grams per kilo of bodyweight (or 0.8 to 1.3 grams per pound) is the way to go for anybody who trains. More than that won’t really give you any more benefit, though there’s no evidence that it does any harm in healthy people.

You know how much you need. So, where do you get these magical molecules from? Thanks to the wonders of modern science, which has given us cheese in a spray can, phones that can tell you how many steps you’ve taken, and edible underwear, you have many options. The most obvious choice is meat and eggs. Beef, pork, chicken, seafood, and insects (prepared right, they’re actually pretty tasty) are all viable options. Then there’s dairy and eggs. These are also great and usually come with vitamins and minerals. They just tend to have a decent amount of fat coming along for the ride, so if you’re really dieting down, you might need to watch how much you eat.

But, what if you’re a vegetarian or vegan? Well, there are still plenty of options, my dietarily fastidious friend. With the right combination of plants and nuts, you can get a good amount of protein in. Nothing wrong with going the old plant and nut route, it’s just that it often takes a lot of them to get the job done and that means a lot of calories to go with it. Not so great if you’re trying to drop weight. Luckily for you, science is here to help again. There are lots of plant-based protein powders on the market now, which makes things a lot easier on you and the animals.

When to eat all of this protein, though? Is it best all in one meal? Just before working out? After? What about fasting? Well, I’m going to give my favorite (and your least favorite) answer: it depends. If you’re trying to get bigger, then spreading it throughout the day is best. Your body can’t really store protein, unlike carbs and fat. When your body wants to make muscle, it won’t do it unless all the necessary Legos (amino acids) are there. By spreading the protein throughout the day, you’re ensuring a steady supply so that when it’s time to make muscle everything’s ready. Also, it’s really hard to eat 200g of protein in one sitting. I’ve tried it and it wasn’t fun, especially for the people I rode the elevator with the next day. What if you’re trying to drop weight? You’ve got a bit more room to play, just get in enough and that should cover you. As far as before or after the workout. It doesn’t seem to matter as long as you hit the necessary amount for the day. Bottom line: as long as you’re hitting the recommended number, you should be fine. Don’t worry about timing unless you’re very advanced (think competitive bodybuilder) and have the quality and quantity part taken care of.

Lastly, it’s time to address the burning question that you may have: “But if I eat lots of protein, won’t both of my kidneys explode causing me to spout cola colored urine like a broken fire hydrant?” Well, I have some great news for you. They won’t. This whole thing about protein causing kidney problems comes from looking at people who already had kidney problems to begin with. They had massive issues when they were given too much protein. Yes, people whose organs that handle protein were broken had problems when given lots of protein. I know, I was shocked too. It’s like pointing out that people whose legs were broken had problems when they went for a long run, then saying “Lots of running is bad for your legs.” The last 30 years’ worth of research has found no link between kidneys breaking and high protein. The sooner this nonsense gets thrown out with bleeding as therapy for the sick, the better.

There are plenty of half-truths, misinformation, and just plain weirdness floating around out there. You’re now armed with the right information to make a judgment on the big protein questions (what kind, when, how much, etc.) Obviously, there’s more nuance to all of this and endless minutiae to debate. But none of that matters in the slightest if you’re not getting the big basics (quantity and quality) right. Now get out there and eat a steak, shrimp cocktail, bag of fried crickets, or veggie burger and lift heavy stuff.