“How much protein should I be eating and how do I get enough?”
It’s one of the most common questions that we hear. Protein is one of the most essential—and often overlooked—nutrients in the diet. It plays a vital role in everything from muscle repair and hormone production to stable blood sugar and mental clarity. Yet many people, especially women, aren’t getting enough to truly support their energy, metabolism, or long-term health.
In this article, we’ll explore why protein matters, how much you really need, and practical ways to get more of it throughout the day.
Why Protein Is So Important
Protein is involved in nearly every function in the human body. While most people associate it with muscle building, its role extends far beyond that. Protein is essential for:
- Growth, repair, and maintenance of all tissues, including muscles, skin, bones, organs, and hair
- The production of neurotransmitters like serotonin and dopamine, which affect mood and cognitive function
- The creation of hormones such as insulin, estrogen, progesterone, and cortisol
- The manufacture of enzymes that catalyze nearly all biochemical reactions in the body
- Immune system defense through the formation of antibodies and immune cells
- Detoxification processes, especially in the liver
- Support for restful sleep via the production of melatonin
- The regulation of metabolism and blood sugar levels
Your body breaks down dietary protein into amino acids, which are then reassembled as needed to carry out these critical tasks. Of the 20 amino acids used by the body, nine are considered essential, meaning your body cannot produce them and they must come from food. That’s why dietary variety is so important, especially if you’re not regularly eating animal proteins.
Animal proteins (such as meat, eggs, fish, and dairy) are complete proteins, meaning they contain all nine essential amino acids in the right proportions. Most plant proteins, on the other hand, are incomplete. To meet your needs from plant-based sources, you’ll need to eat a variety of foods throughout the day, such as legumes, whole grains, nuts, and seeds, to ensure you’re getting all the essential amino acids.
Protein and Bioavailability
In addition to amino acid completeness, the bioavailability of protein is important. This refers to how easily your body can digest, absorb, and use the protein. Animal proteins are typically more bioavailable than plant proteins, which means your body can make better use of them with less effort. For this reason, we recommend a mix of both animal and plant-based sources to meet your needs with balance, variety, and practicality.
Your Body Needs Protein Consistently
Unlike carbohydrates and fat, protein cannot be stored in the body for future use. That means your body requires a steady supply of protein throughout the day to perform its many functions efficiently.
Skipping protein at meals—even occasionally—can have noticeable consequences. A low-protein breakfast may lead to mid-morning cravings or energy crashes. A lunch lacking in protein can result in brain fog, unstable blood sugar, and a spike in cortisol, the stress hormone. And if you only eat a substantial portion of protein at dinner, your body has spent most of the day without the fuel it needs for neurotransmitter production, blood sugar regulation, and muscle preservation.
Even small gaps in protein intake can contribute to mood imbalances, energy fluctuations, increased cravings, and difficulty concentrating. Consistent protein intake is essential for stable blood sugar, steady energy, and a calm, focused mind.
How Much Protein Do You Really Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, this figure reflects the minimum needed to prevent deficiency—not the amount required for optimal function.
A more appropriate range for most people is 1.2 to 2.0 grams per kilogram of body weight per day (or 0.54 to 0.91 grams per pound). For a 150-pound person, this equates to approximately 80 to 130 grams per day, depending on activity level, age, and health goals.
Certain groups typically require more protein, including:
- Adults over 35 (to preserve muscle and support hormone balance)
- Those who are physically active or strength training
- Individuals recovering from illness, surgery, or injury
- People working to regulate blood sugar or support hormonal health
That said, there’s no one-size-fits-all number. Your body composition, lifestyle, health status, digestive capacity, and goals should all be considered. This is why it’s important to approach protein needs through the lens of bio-individuality.
Most People Aren’t Getting Enough
Despite the need for adequate protein, many people—especially women—are under-consuming it. It’s common to see daily intakes around 50 to 60 grams, far below what is needed for optimal function. This shortfall can lead to persistent fatigue, blood sugar dysregulation, sugar cravings, hormonal imbalances, and difficulty maintaining muscle mass.
Protein Supports Hormonal Balance
Hormone health also depends on protein. The brain chemicals that affect your mood, focus, and sleep—such as serotonin, dopamine, and melatonin—are all made from amino acids. Even reproductive hormones like estrogen and progesterone depend on a stable intake of protein.
Low-protein meals can cause blood sugar to rise rapidly and crash shortly after, triggering a release of cortisol. Over time, these frequent spikes and crashes contribute to hormonal imbalances, increased stress, sugar cravings, and energy swings.
Simply cutting calories, as is common in weight loss efforts, may lead to temporary results on the scale. But without enough protein, it often comes at the cost of hormonal health, stable energy, and long-term well-being.
Protein Keeps You Full and Balanced
Protein plays a critical role in appetite regulation. It slows digestion, stabilizes blood sugar, and triggers the release of satiety hormones that tell your brain you’ve had enough. When meals are too low in protein, you may feel hungry again soon after eating, even if you consumed enough calories. That hunger often leads to sugar cravings, energy crashes, and overeating later in the day. Without adequate protein, it’s common to feel tired, irritable, or reliant on caffeine or snacks to stay focused and alert.
If you want more stable energy, fewer cravings, better appetite control, and longer-lasting meals, start by building your meals around protein, not carbohydrates.
Proper Digestion of Protein
If you struggle with protein digestion, your stomach acid may be too low. Adequate stomach acid is essential for breaking down protein efficiently. We make less stomach acid as we age. Low stomach acid can also be related to medications like proton pump inhibitors (PPIs) and antacids, an H.Pylori infection, chronic stress, nutrient deficiencies or a poor diet.
One helpful strategy for improving digestion is to practice good eating hygiene, mindfully eating meals in a “rest and digest” relaxed state. Another simple strategy is to drink a tablespoon of apple cider vinegar diluted in 4-6 ounces of water before meals to support digestion. Other digestive aids such as betaine HCl and digestive enzymes can help optimize protein digestion.
How to Get More Protein Throughout the Day
Many people struggle to meet their protein needs simply because typical eating habits don’t prioritize it. Breakfast foods are often high in refined carbohydrates (cereal, toast, muffins), and snacks like chips or cookies offer little to no protein. Even meals can be carb-heavy (pasta, bread, rice), with protein showing up only in small amounts or just at dinner.
To improve protein intake:
- Aim for 20 to 30 grams of protein per meal for women, and 30 to 40 grams per meal for men
- Distribute protein evenly throughout the day, rather than loading it all into one meal
- Turn snacks into mini-meals by pairing protein with healthy fats and fiber—for example, a boiled egg with fruit, hummus with vegetables, or a protein-rich smoothie
- Use high-quality protein powders or bars as needed, but ideally limit these to one serving per day and rely mostly on whole food sources
- Rethink breakfast choices to include savory meals like leftover dinners or egg and meat dishes
Rather than treating protein as an afterthought, make it the foundation of your meals. Your mood, metabolism, hormones, and overall wellness depend on it.
At Radiance Functional Medicine, we are here to help you with your health. We offer functional medicine and nutrition counseling. We hope that you will allow us to help you heal your gut, balance your hormones, or find a way of eating that helps you thrive! Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Consultation.
