More often than not, when I dig into what a client is actually eating, protein is a missing piece — either there's not enough of it, it's coming from the wrong sources, or the timing is working against them.

Protein is having a major moment in the wellness world right now, and for good reason. But beyond the hype, it's genuinely one of the most powerful tools we have for stabilizing blood sugar, supporting hormones, healing the gut, and maintaining a healthy body composition. The tricky part? Almost everyone is either under-eating it or over-complicating it.

Let's simplify.

You're eating pretty well, staying active, and still battling afternoon energy crashes, stubborn weight, or hormones that feel completely out of whack. Sound familiar?

Why Protein Matters More Than You Think

Protein does not provide energy directly, but it does help repair organ tissue and build muscle, which can improve metabolic and energy output. It is also the least likely macronutrient to be stored, which is why weight loss plans often feature a higher protein content.

Protein is required for some hormone synthesis, and it also supports HPA axis (stress) regulation. It promotes feelings of fullness and satiety, and contributes to balanced blood sugar throughout the day.

Here's what consistent, adequate protein intake can do for you day to day:

• Stabilize blood sugar — reducing those afternoon crashes and cravings
• Promote satiety — keeping you fuller, longer
• Support lean muscle mass — which in turn improves your metabolic rate
• Aid in tissue repair and recovery — especially important under stress or illness
  

How Much Protein Do You Actually Need?

Honestly? This is the multi-million dollar question everyone disagrees on — but there is some reasonable overlap in the data.

General recommendations range from 0.8–1.5g of protein per kilogram of body weight per day. Where you land on that spectrum depends on your activity level, lean muscle mass, age, and any health conditions that might deplete it (think chronic illness, post-surgery recovery, or high physical demand).

On the flip side, it can feel overwhelming to get in the amount of protein we see bodybuilders taking in. A simple place to start: aim for half your body weight in grams of protein per day. So if you weigh 150 lbs, that's about 75g — or roughly 25g per meal across three meals. That's very doable, and it's a solid baseline for someone who is moderately active.

If you're strength training regularly or trying to build or preserve muscle mass, stretching toward 1.5g/kg (about 100g for that same 150 lb person) may be more appropriate.

Some sources recommend less than 1g/kg, but unless the kidneys are significantly compromised, 1g/kg offers enough benefit in balancing hunger and supporting lean muscle mass that it is a good starting point for most.

Choosing the Best Protein Sources

Whole foods, always. They come with fewer additives, more synergistic nutrients, and better overall outcomes for tissue repair, hormone balance, and gut health.

Complete proteins (meaning they contain all essential amino acids) include:

• Animal sources: eggs, meat, dairy, fish
• Plant sources: quinoa, organic fermented soy (tofu, tempeh), hemp, chia, buckwheat

The animal vs. plant debate is less black-and-white than it used to be. Recent research suggests food quality may matter more than category — so a pasture-raised egg and a bag of ultra-processed "plant protein" chips are not in the same conversation.

Some practical nuance:

• Animal proteins are fiber-free, which can make them easier to digest for those dealing with IBS or sensitive guts
• Plant proteins tend to be lower in fat, which may be easier for those without a gallbladder or with fat digestion issues

A word on collagen: It deserves its own mention because it's often miscategorized as a muscle-building protein — it's not. Collagen has a different amino acid profile and is specifically supportive of connective tissue, joints, and skin. Most modern diets are very heavy on muscle meat and light on collagen, so whether you're making homemade bone broth or supplementing, adding collagen back in can support the joints that carry those muscles.

What About Protein Powders?

Let's face it — some days, cooking three protein-rich meals just isn't happening. A quality protein shake can absolutely fill the gap. Here's what to look for (and what to avoid):

Avoid:

• Sucralose and added sugars
• Artificial colors or flavors
• Cheap B-vitamins like cyanocobalamin (B12) or folic acid — these are common in fitness and consumer brands and can actually deplete vitamin levels rather than improve them due to poor metabolization

Better sweetener options: monk fruit or allulose, or go unsweetened and add your own cocoa, vanilla, or fruit

Brands worth trusting (supplement-grade, third-party tested):

• Whey: Thorne, Designs for Health, Biotics Research
• Collagen: Vital Proteins, Biotics Optimal Collagen, Designs for Health Beauty Collagen, Truvani Marine Collagen
• Plant-based: Truvani (pea + chia + pumpkin seed), Sun Warrior, Foods Alive (hemp), Drink Wholesome (almond + coconut)

If you need a shake to get you through, here are some of my favorite protein powders available through my Fullscript dispensary — vetted, third-party tested, and in one easy place.

Shop my recommendations on FullScript→

The Bottom Line

Protein is one of the most powerful and underused tools for long term health — and most of us aren't getting enough of it. Start with half your body weight in grams per day, front-load it in the morning, and prioritize whole food sources whenever possible. If you're supplementing with powder, choose brands that third-party test and skip the cheap additives. And don't forget collagen — it's not interchangeable with complete protein, but your joints will thank you for adding it in.

If you take one thing away from this: eat more protein before you try anything else.

Ready to Dial In Your Nutrition?

If you've been wondering whether your protein intake is working for you or against you — or if fatigue, weight, or hormones feel like a constant uphill battle — this is exactly the kind of thing we work through together at Carolina Functional Nutrition.