Wellness trends change fast. One day, everyone is putting collagen in their coffee and the next, they’re all about spirulina smoothies. Then, it seems like everyone in your life and on your Instagram is tracking protein goals and making cottage cheese pancakes.
While some wellness trends are total flashes in the proverbial pan, here one day and gone the next, protein isn’t a trend—it’s a cornerstone of a healthy diet. But there’s no denying that protein is currently in the spotlight right now, and it is a must-have for your health. Before you start scrolling protein recipes on TikTok and Instagram, however, give yourself a refresher on all things protein.
Why do we need protein?
Protein is a diet multitasker. It helps you build and maintain muscle and keeps you feeling fuller throughout the day, but it does so much more than that. Protein is essential in so many different body processes, including cell repair, antibody production, enzyme function, and many others. There are more than 10,000 proteins in your body.
Who needs protein?
Protein isn’t just for gymgoers looking to bulk up their muscles and loading their pre-workout smoothies with vanilla-flavored powder. It can be beneficial for older adults who want to preserve muscle strength as they age, people who are trying to lose weight or stick to a healthy eating plan, and high-intensity or endurance athletes. But since protein plays such an important role in your body, everyone needs protein!
How do I know how much protein I need?
Protein needs vary from person to person, so you may want to check in with your doctor or nutritionist before piling the protein-rich foods on your plate. In general, experts advise you get about 10 to 35 percent of your daily calories from protein. There are many online protein calculators to help you figure out a rough estimate, depending on your age, weight, and activity level, but we always recommend checking in with your practitioner too.
How can I get more protein in my diet?
Lean meats are one of the best sources of protein, but if you eat a vegan or vegetarian diet, that’s not really an option. Luckily, there are lots of ways to incorporate more protein into your meals. Cottage cheese is one of the most popular options right now, as it can be eaten in so many different ways. Peanut and other nut butters are delicious and packed with protein, as are the ever-versatile chickpeas. Edamame beans, tofu, and Greek yogurt are other versatile ingredients to help you get creative with your protein cuisine.