How Much Protein Do You Need? A Functional Nutritionist's Guide

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.

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.

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What Are the Signs of an Inflamed Gut?

By Rhya Pachin • August 24, 2026

An “inflamed gut” can refer to inflammation somewhere in the gastroint estinal (GI) tract, but it is not a diagnosis by itself. Possible signs can include persistent abdominal discomfort, changes in bowel habits, diarrhea, nausea, fatigue, or unintended weight loss, depending on the underlying cause. However, digestive symptoms do not automatically mean that inflammation is present. Conditions such as irritable bowel syndrome (IBS), for example, can cause significant digestive symptoms without visible inflammation or damage to the digestive tract. If symptoms are persistent, worsening, or accompanied by concerning changes such as blood in the stool, fever, significant weight loss, or severe pain, medical evaluation is important. - - - - - - Key Points Symptoms can vary: An inflamed gastrointestinal tract may be associated with abdominal pain or cramping, diarrhea, changes in bowel habits, nausea, fatigue, or changes in appetite. The specific symptoms depend on which part of the digestive tract is affected and what is causing the inflammation. Digestive symptoms do not prove inflammation: Bloating, constipation, diarrhea, and abdominal discomfort can occur with many different digestive conditions. IBS, for example, can cause substantial symptoms without causing visible damage to the digestive tract. There may be multiple contributing factors: Digestive symptoms can be related to infection, inflammatory bowel disease (IBD), food intolerances or sensitivities, changes in the gut microbiome, medications, or disorders of gut-brain interaction. One symptom rarely tells the whole story. Testing depends on the pattern: There is no single test that determines whether every digestive symptom is caused by “gut inflammation.” Depending on your symptoms and history, a healthcare professional may consider blood tests, stool testing, imaging, endoscopy, or other evaluation. Nutrition can be part of the picture: A personalized nutrition approach may support digestive health, but restrictive diets are not automatically appropriate. The goal is to understand what may be contributing to symptoms while maintaining adequate nutrition. Some symptoms need medical attention: Blood in the stool, unexplained weight loss, persistent fever, severe abdominal pain, or significant changes in bowel habits should not simply be attributed to an “inflamed gut.” These symptoms warrant appropriate medical evaluation. - - - - - - Understanding an Inflamed Gut “Inflamed gut” is a phrase commonly used online, but it can mean different things. In medicine, inflammation refers to an immune response that can occur when tissue is injured, infected, or affected by certain diseases . In the digestive tract, clinically significant inflammation can occur with conditions such as Crohn’s disease and ulcerative colitis, which are forms of inflammatory bowel disease. These conditions can cause symptoms such as abdominal pain, diarrhea, gastrointestinal bleeding, fatigue, fever, and weight loss . However, many people who experience digestive discomfort do not have inflammatory bowel disease or another inflammatory condition. IBS is one important example. It is a disorder of gut-brain interaction that can cause abdominal pain, bloating, constipation, diarrhea, or a combination of bowel changes without visible damage to the digestive tract. That distinction matters because symptoms alone cannot tell you whether your gut is actually inflamed. Instead of assuming that every digestive symptom has the same cause, it can be more useful to look at the broader pattern. When did symptoms begin? Are they associated with particular foods, an infection, medications, stress, or changes in routine? Are there changes in bowel movements, appetite, energy, or weight? Are symptoms occurring alongside concerns elsewhere in the body? Looking at that broader context can help determine whether medical evaluation is appropriate and where nutrition and lifestyle support may fit. - - - - - - How It Works / What’s Involved When digestive symptoms persist, the first step is usually not to immediately eliminate large numbers of foods or start a long list of supplements . A more useful starting point is understanding the pattern and determining whether there is a condition that needs medical diagnosis or treatment. A healthcare professional may review your symptom history, bowel habits, diet, medications and supplements, relevant medical history, family history, and changes that occurred around the time symptoms began. This information can help distinguish occasional digestive discomfort from a persistent pattern that deserves further investigation. If symptoms suggest possible inflammatory disease or another gastrointestinal condition, medical testing may be appropriate. Depending on the situation, evaluation can include blood or stool tests and, when indicated, procedures such as colonoscopy or other imaging . Diagnosis of conditions such as Crohn’s disease generally involves considering symptoms, medical history, physical examination, and testing rather than relying on one standalone test. Nutrition can then be considered within that larger picture. Depending on the individual, this may involve looking at meal patterns, fiber intake, hydration, food tolerance, nutrient adequacy, and other lifestyle factors. If a particular food appears to worsen symptoms, the goal is to investigate that relationship rather than automatically assume the food is harmful. In some cases, a temporary elimination and structured reintroduction may be appropriate; in others, unnecessary restriction may create more problems than it solves. For someone in Charlotte, NC, or working with a nutrition professional virtually from another state, the same principle applies: start with the person's actual history and symptoms rather than applying a generic “gut healing” protocol. - - - - - - Who It’s For And Who Should Be Cautious A nutrition-focused evaluation may be appropriate for someone who has ongoing digestive symptoms and wants help understanding how food and lifestyle may fit into the bigger picture. This can include people experiencing recurring bloating, constipation, diarrhea, abdominal discomfort, food-related symptoms, or digestive changes that have become disruptive to daily life . It can be particularly useful when someone feels that several symptoms overlap and wants to look at the whole pattern rather than focusing on one symptom in isolation. That does not mean every symptom originates in the gut, or that nutrition can resolve every digestive condition. People with a known gastrointestinal diagnosis should continue appropriate medical care. Crohn’s disease, ulcerative colitis, celiac disease, gastrointestinal infections, significant malabsorption , and other conditions may require medical treatment in addition to nutrition support. For inflammatory bowel disease, for example, medical treatment is used to control intestinal inflammation and maintain remission. Nutrition can be an important part of supportive care, but it should not replace indicated medical treatment. Extra caution is also warranted with very restrictive elimination diets. Removing gluten, dairy, grains, FODMAP-containing foods, or multiple other food groups without a clear reason can make it harder to meet nutritional needs and may make it more difficult to determine what is actually contributing to symptoms. - - - - - - Risks, Side Effects & Monitoring One of the biggest limitations of the phrase “inflamed gut” is that it can encourage people to self-diagnose. Bloating, constipation, diarrhea, fatigue, and abdominal discomfort have many possible causes, and symptoms alone cannot establish that inflammation is present. Another concern is unnecessary food restriction. Eliminating multiple food groups may be appropriate in certain circumstances, but not everyone benefits from the same restrictions. A restrictive approach can also make meals more complicated and increase the risk of inadequate nutrient intake if it is not carefully planned. Supplements deserve thoughtful consideration as well. “Gut health” products are widely marketed, but more supplements are not necessarily better. Some can cause gastrointestinal symptoms, interact with medications, or distract from identifying an underlying condition that needs medical attention. Monitoring should focus on meaningful changes rather than simply asking whether your stomach feels different from one day to the next. Depending on the situation, that may include tracking bowel habits, abdominal symptoms, food patterns, energy, weight, and other relevant symptoms. If you are being evaluated for a diagnosed gastrointestinal condition, your medical team may also monitor laboratory results, nutritional status, or disease activity. If symptoms continue despite dietary changes—or become more frequent or severe—that is a reason to reassess the situation rather than continually adding restrictions. - - - - - - When To Seek Care Digestive symptoms should be medically evaluated when they are persistent, unexplained, or significantly worsening. Seek urgent medical attention for severe or rapidly worsening abdominal pain, significant abdominal swelling or tenderness, bloody or black stools, persistent vomiting, high fever, fainting, or signs of dehydration. Unintentional weight loss, ongoing diarrhea, recurrent blood in the stool, or symptoms that are substantially interfering with daily life also deserve medical evaluation rather than being assumed to be routine “gut inflammation.” Blood in the stool in particular should be discussed with a healthcare professional. - - - - - - Next Steps If digestive symptoms have become a recurring part of your life, you do not necessarily need another restrictive diet or a long list of supplements. You may first need a clearer understanding of the pattern. At Carolina Functional Nutrition, we can look at nutrition, lifestyle, symptoms, and relevant health history together while recognizing when additional medical evaluation or specialist care may be appropriate. Ready to talk it through? Book a jumpstart call to see if this is a fit for you, or learn more about our services . Carolina Functional Nutrition is based in Charlotte, NC, and serves clients nationwide. - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Sources & Citations Symptoms & Causes of Crohn’s Disease – National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Symptoms & Causes of Ulcerative Colitis – National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Symptoms & Causes of Irritable Bowel Syndrome – National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) ACG Clinical Guideline Update: Ulcerative Colitis in Adults – PubMed Abdominal Pain: When to See a Doctor – Mayo Clinic Reviewed by Rhya Pachin, MS, RDN, LDN, CLT Last updated: August 24, 2026 This content is for educational purposes and does not substitute personalized medical advice.