The Basics of Protein
Protein gets more bad press than it deserves. Eat too much and people swear your kidneys will explode. Eat too little and you’ll miss out on gains (this is actually true). Soy is labeled estrogen in a scoop, and collagen is suddenly the fountain of youth. The truth? Protein isn’t complicated — but the fitness and medical industry sure loves to make it confusing. At the same time, we’re seeing a subtle shift: many food labels now brag about its protein content, and there are more “high-protein” products on shelves than ever before. Here’s what you really need to know.
1. What Protein Is and What It Does
Protein is one of the three macronutrients, but unlike carbs and fats, it’s made up of amino acids — think Lego blocks your body uses to build, repair, and maintain just about everything. Muscle tissue, enzymes, hormones, and even parts of your immune system depend on protein (Wu 2009). Without it, your body doesn’t just lose progress in the gym and mirror — it starts stealing from your own muscle to keep the lights on.
2. How the Body Uses Protein
When you down a delicious rib-eye with the demi-glaze on top, a protein shake, or even a plate of lentils (which is totally okay if you are into that kind of thing), your gut goes to work breaking the protein down into individual amino acids. These get released into your bloodstream, where they act like raw materials for construction. Skeletal muscle signals, if you will, for those materials after training, repairing the tiny tears caused by lifting or conditioning. This process is called muscle protein synthesis (MPS) — it’s how your muscles adapt, grow, and come back stronger (Tipton & Wolfe 2004). Miss the building blocks, and you’re just tearing things down without the full construction crew showing up to make you more robust.
3. How Much You Need
Forget the outdated RDA (Recommended Daily Allowance) of 0.36 g/lb of bodyweight. If you train and actually want results, you should be aiming for 0.7–1 gram of protein per pound of bodyweight daily (Phillips & Van Loon 2011). That’s about 140–200 grams for a 200 lb guy. More than that isn’t “dangerous” for healthy kidneys — that myth has been debunked for quite a while now. Keep in mind that the extra protein beyond 1g/lb is really not doing much for you. Less than .7 though, and you’re short-changing your recovery. The bonus? My guys who hit their protein numbers tend to lose some fat weight and gain some muscle mass. Most of you reading this would benefit from that.
4. Why Leucine Matters
Here’s the real kicker — out of the 20 amino acids, one matters most for turning on MPS: leucine. Leucine is one of the Essential Amino Acids which means we have to get it from our diets since we cannot make it on our own. It acts like the ignition key in your car — without it, the engine doesn’t start. Research shows you need about 2–3 grams of leucine per meal to maximize the anabolic response (Norton & Wilson 2009). That’s why animal proteins (beef, eggs, whey) are so effective: they’re naturally leucine-rich. Plant proteins usually lag behind, meaning you either need bigger servings or smart blends to hit that leucine threshold.
5. Protein Types: What You Should Know
Animal Protein (meat, poultry, eggs, dairy, fish) – Naturally complete, high in leucine, and highly bioavailable. These foods set the standard for protein quality. If you eat animal products, this is your baseline.
Whey – Fast-digesting, loaded with leucine, and perfect post-training when your body is primed for repair. It’s the most researched protein supplement, and for good reason.
Casein – Slow-digesting. Think of it as a drip-feed of amino acids over 6–8 hours. Great before bed if you want to stay anabolic while you sleep.
Soy – A complete protein, despite the “soy boy” memes. Studies show soy doesn’t tank testosterone in men when consumed in normal amounts (Hamilton-Reeves et al. 2010). The catch: lower leucine than animal, whey, or casein so dose accordingly.
Other Plant Proteins (pea, rice, hemp, blends) – Decent options, especially if you’re vegan. But individually they’re often low in certain amino acids, so blends work better. You’ll usually need more grams to equal animal, whey or casein’s effect.
Collagen – Not a muscle-building protein (low in leucine and missing key amino acids). Research is mixed, but some evidence suggests collagen supplementation may help with joint pain and connective tissue health when paired with vitamin C and resistance training (Shaw et al. 2017; Zdzieblik et al. 2017). This should not be your primary protein source.
The Bottom Line
Protein is king and it’s non-negotiable. Hit 0.7–1 g/lb daily, get enough leucine per meal, and know your protein sources. Animal, whey, and casein are proven performers, soy and plant blends can hold their own if done right, and collagen might have a place, just not in the protein world — possibly helpful for joints and connective tissue, but not for building muscle.
Don’t fall for the scare tactics or weird commercials. Stick to the basics and you will be just fine.
At Taylor Strength, we have information like this and more inside our free community The Brotherhood HERE.
References
Wu G. Functional amino acids in growth, reproduction, and health. Adv Nutr. 2010;1(1):31–37.
Tipton KD, Wolfe RR. Protein and amino acids for athletes. J Sports Sci. 2004;22(1):65–79.
Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29–38.
Norton LE, Wilson GJ. Optimal protein intake to maximize muscle protein synthesis. Nutr Metab (Lond). 2009;6:48.
Hamilton-Reeves JM, et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men. Fertil Steril. 2010;94(3):997–1007.
Shaw G, et al. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017;105(1):136–143.
Zdzieblik D, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly men. Br J Nutr. 2015;114(8):1237–1245.
