Learn how to fuel your body smarter—with insights from top experts, Rachel Gargano Registered Dietitian, expert in Plant-based nutrition, Whole body health and wellness and Sports nutrition at Live it up, Kat Benson, Certified Registered Dietitian at VNutrition specializing in PCOS, digestive health and sports nutrition, and Lacey Puttuck Registered Dietitian at Top Nutrition Coaching share expert protein advice.
Why Protein Is More Than Just Fuel
“Protein is the building block of our body,” explains Rachel Gargano, MS, RD, CBS, Registered Dietitian at Live It Up. “It not only helps build and repair cells, tissues, hormones, and enzymes throughout the body, but it can also be used as an energy source when needed. When it comes to our diet, protein is key to help us feel satiated between meals and snacks.”
This means protein isn’t just about muscles—it plays a role in energy, recovery, and satiety.
How Much Protein Do You Really Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but Rachel emphasizes that’s just the bare minimum.
“Certain athletes, especially those trying to gain muscle mass, may need as much as 1.6 to 2 grams of protein per kilogram,” she notes.
For example, a 150-pound active adult may benefit from closer to 110–135 grams of protein daily rather than sticking to the minimum.
This is where personalized guidance, can help tailor protein intake to your lifestyle and health goals.
The Chicken Dilemma: Why Variety Matters
Chicken is a lean and popular choice, with about 7–9 grams of protein per ounce, but Rachel cautions against relying on it exclusively.
“Sticking with just chicken all the time can impact your nutrient intake. Every type of protein contains a different array of micronutrients, so choosing a wide variety of protein sources can help your body get the nutrition it needs.”
She adds that plant-based proteins offer added benefits like fiber and antioxidants, which animal proteins lack.
Surprising Foods That Outperform Chicken in Protein
When asked Kat Benson, CSSD, CPT Certified Registered Dietitian at VNutrition about protein-dense options, she revealed some interesting vegan options:
- Soy nuts: 12 grams of protein per ounce, plus fiber and antioxidants.
- Pumpkin seeds: Nearly 9 grams per ounce, though not a complete protein.
- Peanuts: 7.1 grams per ounce, with iron and magnesium.
Each of these brings unique nutritional bonuses beyond protein. For example, soy nuts and pumpkin seeds contribute antioxidants.
Complete vs. Incomplete Proteins
One common concern is whether plant proteins are “complete.” Rachel clarifies:
“While soy nuts and chicken are complete proteins, pumpkin seeds fall just short. But with a well-balanced diet, you’ll get amino acids from other foods to help fill in these gaps. We now know that as long as you get enough throughout the day, the body can use them as needed.”
This flexibility makes it easier to embrace plant-based meals without worrying about getting everything at once.
Balancing Protein With Lifestyle
Protein needs shift based on your activity level and personal goals. Whether you’re a professional athlete, a weekend warrior like a recreational soccer player or golfer (even if you’re practicing indoors with a putting mat), someone who prefers gym workouts and personal training, or just a busy professional trying to stay healthy and maintain energy throughout the day, your protein intake should be tailored to suit your unique needs
Adding small, protein-rich snacks—like a handful of soy nuts or a protein-packed smoothie—can make all the difference in maintaining focus and stamina.
Protein and Routines
You can simplify your chores to free up more time for planning your meals and training. For example, creating a routine where you dedicate certain days to cleaning, laundry, and home tasks, and other days to training, personal care, and supporting your goals can be effective. Incorporating tools like weekly planners or time-saving and natural products, such as laundry sheets, can make a big difference.
By combining steady energy from protein with a streamlined routine, you’ll be ready to take on the days with productivity and wellness in mind
Expert-Backed Takeaways
Lacey Puttuck Registered Dietitian at Top Nutrition Coaching ads key protein advice boils down to:
- Don’t skimp on protein—aim above the minimum.
- Mix it up—rotate between animal and plant proteins.
- Use protein strategically for satiety, energy, and recovery.
- Don’t stress about perfection in one meal—look at the big picture.
Protein is more than a macronutrient—it’s a cornerstone of health, energy, and performance. Embracing variety, you’ll nourish your body better and unlock greater potential in your workouts, workday, and beyond.
Whether you’re fueling your next training, optimizing your wellness routine, or kickstarting your mornings, the right protein choices can support your lifestyle goals.
