Most people think of protein as just another part of their meals, something to check off the list rather than a key player in their overall health. But protein is far more than just a dietary staple—it’s essential for muscle growth, recovery, bone density, satiety (feeling full), and overall body composition.
Protein Sources for Every Lifestyle
Protein comes in many forms, and it’s important to find options that fit your preferences and lifestyle. Here are some examples:
- Animal-Based Proteins: Chicken, fish, steak, ground beef/turkey, eggs, cottage cheese, Greek yogurt, and tuna.
- Plant-Based Proteins: Beans, lentils, tofu, tempeh, quinoa, nuts, seeds, and edamame.
- Convenient Options: Protein bars and protein shakes can be great additions when you’re on the go.
If you’re in the Grand Rapids area, you can find a variety of high-quality protein sources at local grocery stores like Meijer, Horrocks Market, and Fresh Thyme. Whether you’re looking for lean cuts of meat, organic options, or plant-based alternatives, these stores have a wide selection to help you hit your protein goals.
Protein Through Different Life Stages
Childhood and Adolescence
During childhood, protein is essential for growth and development. Ideally, kids should get protein in every meal—whether it’s eggs for breakfast, a deli sandwich for lunch, or chicken with dinner. Schools often introduce students to balanced meals through programs like MyPlate, but unless a child is actively training for a sport, the importance of protein for recovery and muscle development may not be fully understood.
Young Adulthood (College & Early Career)
As teens transition into college and early adulthood, meal choices become more independent. Many young adults rely on convenience foods, which may not always include enough protein. This is a key time to develop habits that support long-term health—choosing high-protein snacks, incorporating lean meats or plant-based proteins, and understanding how protein aids in muscle recovery, especially for those who exercise regularly.
Adulthood & Lifestyle Changes
After college, life changes significantly. Many people become more sedentary due to work, family responsibilities, or social habits. Some start to notice changes in their body and blame it on a “slowing metabolism.” But in reality, these changes are often due to decreased activity and inconsistent nutrition, especially lower protein intake.
Protein plays a huge role in maintaining lean muscle mass and keeping metabolism functioning optimally. As we age, especially for women, bone density begins to decline, and muscle mass decreases unless we actively work to maintain it through strength training and proper nutrition. If protein intake remains low while activity levels drop, body composition shifts toward higher body fat and reduced muscle tone.
How to Increase Protein Intake Consistently
One of the biggest challenges people face with protein intake is consistency. It’s not about drastically increasing your intake overnight—it’s about building sustainable habits. Start by tracking your current intake, then gradually increase it over time.
Steps to Increase Protein Intake:
- Find protein sources you enjoy. You’re more likely to stick with it if you actually like the food.
- Start small and build up. If you’re currently consuming 70g of protein per day, aim for 80-90g for a few weeks before increasing again.
- Distribute protein throughout the day. Instead of loading up at one meal, aim for protein at breakfast, lunch, dinner, and snacks.
- Use convenient options when needed. Protein shakes, bars, and pre-cooked proteins can help when life gets busy.
A general recommendation is 0.8-1.0g of protein per pound of body weight, but this varies based on individual goals and starting points. If you need guidance, reach out for support.
Fast Food vs. Quality Protein Choices
While it is possible to get protein from fast food, the question is: How does it make you feel? Many fast food options contain additives, excessive sodium, and unhealthy fats, which can impact energy levels, digestion, and overall health. Instead, aim for whole food sources that nourish your body the way you prioritize healthy food choices for your children or even your pets.
You make an effort to feed your kids healthy meals and choose the best food for your dog—so why wouldn’t you do the same for yourself?
The bottom line: Protein is more than just another part of your diet—it’s essential for maintaining a strong, healthy body at every stage of life. With consistency, smart choices, and a focus on quality protein sources, you can improve your body composition, energy levels, and overall health. Start small, stay consistent, and make protein a priority in your daily routine.
