We know it’s essential, but most of us couldn’t explain why we need it. When we hear the word “protein,” we tend to envision strong athletes, big tubs of protein powder, or main dishes consisting of chicken or steak. Protein’s been living in a man’s world for decades. But now it’s having a major moment, reminding women that it’s so much more than just a muscle-building nutrient.
Protein plays various roles in all of our body systems, making it an essential nutrient that helps keep our body functioning optimally. In fact, protein comes from the Greek word “proteios,” which means primary. Increasing your protein intake supports two key physiological processes: protein synthesis (how your cells make proteins) and protein degradation (how your cells break down protein).
Many of us understand the importance of daily protein intake but struggle to find a simple, consistent way to hit the necessary grams. Protein powders are messy, shakes get repetitive (a hard pass on the peanut butter and chocolate), and not everyone’s appetite is suited for dense, high protein foods.
Thankfully, we’ve done the research for you – so you can get the full scoop (pun intended) on all things protein. Keep reading this comprehensive guide to understand why we need protein, its vital functions, how to calculate your daily protein goals, and the new MVP of protein: clear whey.
What is Protein and Why Do We Need It?
Proteins are long chains made up of building blocks called amino acids. Think of amino acids as little beads on a string – there are 20 different types, and they can link together in countless combinations to build muscles, bones, enzymes, and hormones that work for our body in various ways.
Protein is a ‘macronutrient,’ meaning that we need relatively large amounts of it (compared to a micronutrient like vitamin C) to stay alive and healthy.
Our bodies can naturally make 11 of the 20 amino acids. These 11 are known as non-essential amino acids (since we don’t need to obtain them from our diet).
The remaining 9 are called essential amino acids – meaning that we do need to get them through our diet because our bodies can’t produce them on their own.
All foods contain different combinations of these essential amino acids. There are two primary places we get our protein: animal products and plants. Both can help you hit your daily goals — it’s just about knowing what you’re working with:
Animal Products: Chicken, beef, fish, and dairy products are all complete proteins – meaning they have all 9 essential amino acids your body can’t make on its own. You might also hear them referred to as “ideal” or “high-quality” proteins, thanks to how efficiently the body absorbs and uses them.
Plant Proteins: Some plant-based foods – including soy, quinoa, hemp seeds, chia seeds, buckwheat, and amaranth (the seed of a leafy green) – are also complete proteins. Other plant proteins — like beans, lentils, nuts, and whole grains — are considered incomplete since they’re missing one or more essential amino acids. However, you can mix and match to fill the gaps. For example, pairing lysine-rich black beans with methionine-rich brown rice creates a 'complete' protein with all 9 essential amino acids. This is why variety is so important for anyone following a vegetarian or vegan lifestyle; the more diverse your plant-based plate, the better your amino acid coverage.
Regardless of food source, the digestive system breaks down these long strands of amino acids into individual amino acids. From there, they are absorbed into the bloodstream and transported to cells, where they are used to build proteins, enzymes, and other important molecules, including DNA.
Now that we’ve covered the basic science, let’s dive into what protein actually does for our bodies.
5 Reasons We Love (And Need) Protein:
#1: Increases Strength and Muscle Mass
Protein is the building block of strong, healthy muscles – whether you’re into hot girl walks, pilates, or heavy lifting in the gym. Numerous studies show that eating plenty of protein increases both lean muscle and strength, and working out also increases the amount of protein we need each day. Exercise breaks down the fibers within our muscles, and protein helps to not only rebuild these fibers, but to build them back stronger than they were before a workout. Protein is also crucial for muscle protein synthesis (MPS), which is how our bodies build new muscle!
#2: Stimulates Essential Biochemical Reactions
Protein makes up enzymes: hardworking molecules that catalyze the various biochemical reactions your body needs to function. The structure of enzymes allows them to combine with other molecules (called substrates) and kickstart reactions that would otherwise happen way too slowly – or not at all. Some enzymes work inside your cells to produce energy and regulate metabolism, while others function outside the cell. For example, digestive enzymes (hello, Bloat!) work in your gut to help break down food.
Your body relies on enzymes for digestion, energy production, blood clotting, muscle movement – the list goes on. Without these enzymes, our bodies would shut down completely, emphasizing the need for protein.
#3: Supports Hormonal Health & Detox Pathways
Your hormones? Many of them are made from protein, too! Essential hormones like LH, FSH, and insulin (which regulate your cycle, fertility, and metabolism) all depend on amino acids. The liver also relies on amino acids from protein (like glycine, cysteine, and methionine) to support the clearance of hormones, particularly estrogen, through its detoxification pathways. Insufficient protein intake may lead to impaired estrogen detoxification, and therefore estrogen dominance—which has been associated with bloating, heavy periods, mood swings and fibroids.
#4: Strengthens Immune Response
Proteins help form immunoglobulins, more commonly known as antibodies. These tiny warriors fight off harmful invaders like bacteria and viruses. Once your body makes antibodies for a specific pathogen, it “remembers” how to fight it off next time. That’s why adequate protein is essential not just for immune response, but immune resilience.
#5: Transports and Stores Nutrients
Transport proteins, a special type of protein, act like messengers, carrying important substances like vitamins, minerals, blood sugar, cholesterol, and oxygen to and from the cells throughout your body. Each transport protein has a specific "delivery route," meaning it can only carry its recipient substance where it needs to go.
For example, GLUT proteins move glucose (blood sugar) into your cells for energy, while hemoglobin carries oxygen from your lungs to your muscles and tissues.
Protein also plays a key role in blood sugar balance. By slowing down the absorption of carbohydrates, protein helps prevent blood sugar spikes — keeping your energy stable and helping you feel fuller for longer.
How Much Protein Do I Need in a Day?
Now that we’ve covered the essential function of protein for the body, it’s time to discover your ideal daily protein intake. This number varies drastically between individuals, depending on factors like gender, activity level, and age.
The US Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or about 0.36 grams per pound). However, the RDA isn’t necessarily designed to represent the ideal intake — it’s simply the minimum amount needed to meet the basic needs of most healthy people.
The base protein intake for women is between 45-50 grams, which is why you may see this number upon doing a quick Google search. However, it’s important to remember that this number is far too low for anyone who’s lifting heavy weights, exercising regularly, trying to build muscle, or going through pregnancy or breastfeeding.
For increasing muscle mass, between 1.2 to 1.7 grams per kilogram of body weight (or for every 2.2 lbs) is recommended. For example, if you weigh 165 lbs, you would want to aim for about 112 grams of protein every day.
Hitting Your Daily Protein Goals
Once you have identified your body’s ideal daily protein intake, it’s time to double down on how to hit that range consistently and with ease. Diligent meal prepping will leave you feeling strong and satisfied (see our list of protein-rich foods below), but sometimes you just want a protein that can keep up with your busy lifestyle. That’s why we’ve been loving clear protein.
The Future of Protein: Clear Whey Protein
Clear whey protein delivers all 9 essential amino acids, giving you a complete, high-quality protein profile that supports muscle growth, retention, and various biochemical functions. Unlike traditional proteins, clear whey undergoes an additional filtration process to remove the majority of lactose and fats, making it a gut-friendly option.
4 Reasons Clear Whey Protein Wins:
#1: Easy on Digestion, Easy on You: You shouldn’t have to choose between your protein intake and your gut health. Clear whey protein contains minimal lactose and fats, leaving you with clean protein your digestion can feel good about.
#2: Gold Standard for Protein Purity: Rapid absorption, high bioavailability, and a rich amino acid profile make clear whey protein one of the most effective (and easy-to-love) protein supplements out there. Thanks to next-level filtration, you're getting a super-concentrated hit of protein with almost zero carbs, fats, or sugars.
#3: Muscle Growth & Recovery: Compared to other proteins on the market, clear whey is ideal for maximum bioavailability and rapid absorption of amino acids — allowing your body to utilize each gram to its full potential. Plus, because it’s a complete protein loaded with branched-chain amino acids (BCAAs), it gives your muscles the ultimate support for growth, recovery, and strength.
#4: Made to Travel With You: Clear whey protein’s light, refreshing taste makes it easy to sip throughout the day, complementing your routine rather than adding more to your plate. It’s convenient, craveable, and makes achieving your protein goals feel like a reward.
Protein-Rich Foods
Still looking to chew your protein, rather than sip it? There are so many foods that are both delicious, filling, and protein-rich. Some ideas to include in meals and snacks include:
Animal Sources:
Beef: Besides being a source of high protein, beef contains essential nutrients like iron, zinc, and B12. One 3 ounce serving of ground beef offers 22 grams of protein.
Chicken Breast: In addition to being high in protein, chicken provides a variety of B vitamins, zinc, and selenium. One half of a chicken breast provides 27 grams of protein.
Greek Yogurt: We know that yogurt packs many digestive benefits, but we also get a huge amount of protein when we start our day with a yogurt bowl. One 200g (7 ounce) container provides 20 grams of protein, along with nutrients like calcium, B12, and vitamin A.
Fish: Fish is an excellent source of protein, plus fatty fish (hello, salmon!) are high in omega-3 fats, which have powerful benefits for our overall health. One half of a salmon filet provides 31 grams of protein!
Turkey Breast: Turkey is a great, low-fat, and easily accessible source of protein. It’s also high in niacin, B6, selenium, and zinc. Turkey contains tryptophan, an amino acid that helps synthesize serotonin. One 3 ounce serving of skinless turkey breast contains 26 grams of protein.
Eggs: Eggs are an efficient source of high quality protein that contains all 20 amino acids. One egg contains 6 grams of protein; whether it’s an omelet, scrambled eggs, or sunny side up, eggs are a quick and easy way to pack a big punch of protein.
Tuna: Tuna is almost a 100% pure protein food, is full of vitamins and minerals, and has a high concentration of antioxidants. Tuna is additionally a good source of omega-3 fatty acids, whether it’s canned tuna, tuna salad, or a tuna steak.
Plant Sources:
Tofu, Tempeh, and Edamame: All three of these foods are made from soybeans, which are considered a complete source of protein. All three contain iron, calcium, and between 12-20 grams of protein per 3 ounce serving.
Beans: Beans of all varieties, including kidney, black, pinto, and chickpeas, are high in protein and contain complex carbohydrates, fiber, iron, and several other beneficial nutrients.
Nutritional Yeast: Nutritional yeast has a cheesy flavor, making it easy to sprinkle on pasta, include in mashed potatoes, or mix into a tofu scramble. Just ½ ounce of this complete source of plant protein contains 8 grams of protein!
Hemp Seeds: Hemp seeds contain 9 grams of protein in a 3 tablespoon serving. They’re full of magnesium, iron, calcium, and omega-3 fatty acids. Sprinkle some over a yogurt bowl, include them in homemade granola, or incorporate them into no-bake energy balls.
Quinoa: Unlike most cereal grains, quinoa is a complete protein, containing all the essential amino acids. Just 1 cup of cooked quinoa provides 9 grams of protein, making quinoa a desirable base to buddha bowls.
Protein is an extremely important macronutrient for so many reasons, and consuming an adequate amount of protein each day allows us to stay well and thrive.
References
Center for Integrative Health. (n.d.). Estrogen detoxification’s role in women’s health. https://centerforintegrativehealth.com/blogs/estrogen-detoxifications-role-in-womens-health
Hodges, R. E., & Minich, D. M. (2015). Modulation of metabolic detoxification pathways using foods and food-derived components: A scientific review with clinical application. Journal of Nutrition and Metabolism, 2015, 760689. https://doi.org/10.1155/2015/760689
LeWine, H. E. (2023, June 22). How much protein do you need every day? Harvard Health. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Sahni, S., Mangano, K. M., Hannan, M. T., Kiel, D. P., & Tucker, K. L. (2015). Higher protein intake is associated with higher lean mass and quadriceps muscle strength in adult men and women. The Journal of Nutrition, 145(7), 1569–1575. https://doi.org/10.3945/jn.114.204925
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