Protein is having a moment. It's on every label, in every supplement aisle, and all over social media. But between the government recommendations, the bodybuilding advice, and everything in between, it's hard to know what actually matters. In this episode, Clayton and Jennie cut through the noise and talk about what protein is, why it matters, how much you need, and when to eat it. If you've ever wondered whether you're getting enough (or too much), this one's for you. ### Discussion Outline **What is Protein?** - One of three macronutrients (along with carbohydrates and fats) - The building block for body structures, especially muscles - Essential for body function, muscle support, bone health, and kidney function - Gets broken down into amino acids, the individual building blocks your body uses **Essential Amino Acids & Complete Proteins** - Nine amino acids are "essential" because your body can't make them—you must get them from food - Complete proteins contain all essential amino acids (most animal sources) - Plant-based proteins can provide all amino acids when varied sources are combined - Your body doesn't distinguish between plant and animal protein once it's broken down into amino acids **Where to Find Protein** - Animal sources: Meat, fish, eggs (easiest sources for complete proteins) - Plant sources: Beans, lentils, tofu, other legumes - Plant-based eating requires more intentionality to get varied sources, but it's totally doable **How Much Protein Do You Need?** - FDA recommendation: 0.5 grams per pound of body weight (bare minimum for average, non-active person) - Popular "bro science" recommendation: 1.0 gram per pound of body weight - Timber & Steel recommendation: **0.7 grams per pound of body weight** - The 0.7 recommendation is above minimum, supports exercise and muscle recovery, and is sufficient for most active people - Elite athletes training multiple times per day may benefit from closer to 1.0 gram, but that's less than 1% of the population **Why 0.7 Grams?** - Studies show total daily protein matters more than specific timing or hitting 1.0 gram - 1.0 gram can be overwhelming and leave less room for carbohydrates needed to fuel training - 0.7 provides enough excess for your body to rebuild and adapt after training - If you have significant body fat, base calculation on a healthy body weight for your height, not current weight **Calculating Your Number** - Take your body weight (or goal healthy weight) - Multiply by 0.7 - That's your daily protein target in grams - Example: 200 pounds × 0.7 = 140 grams of protein per day **Getting Protein Throughout the Day** - Total daily protein matters more than specific meal timing - Spreading protein throughout the day makes it more manageable and supports metabolism - The "30-minute post-workout window" is overhyped—total daily intake is what drives results - Start your day with protein to "rev the engine" rather than waiting until afternoon - Use the palm method: One palm-sized serving (size and thickness) at each meal as a starting point **Protein Supplements & Bars** - Read labels carefully—many "protein bars" don't have much protein - Compare sugar content—some bars aren't much different than a Snickers - Look for at least 20 grams of protein per serving - Quick math: Protein and carbs = 4 calories per gram, Fat = 9 calories per gram - Check that most calories come from protein, not fat or sugar - Supplements can help when eating enough whole food protein becomes impractical **Timing & When to Eat Protein** - Don't wait until 2pm to get your first protein - Eating throughout the day supports metabolism and brain function - Post-workout timing is less critical than total daily intake - You could technically eat all protein at the end of the day, but that's impractical and overwhelming - Spread it out to make hitting your target more doable **Elite Athletes & Higher Needs** - Professional athletes or those training multiple heavy sessions per day may need closer to 1.0 gram per pound - This is a tiny percentage of the population - If you're listening to a fitness podcast for regular people, you're probably not in this category - Most Winter Olympic athletes would fall into this category (speed skaters, bobsled teams, etc.) ### Summary Protein doesn't have to be complicated. You need it to build and maintain muscle, support recovery, and keep your body functioning well. For most active people, 0.7 grams per pound of body weight is enough—above the minimum, sufficient to support training, and manageable to hit without becoming overwhelming. Focus on getting quality protein sources throughout your day, don't stress the timing, and remember that the total amount matters more than perfection. Whether you get it from animals or plants, your body will use it the same way. Keep it simple, stay consistent, and you'll be good to go.
