Whether you’re looking to build muscle, stay strong, support recovery, or just function better in your daily life, protein is essential. It’s not just for athletes or bodybuilders. It matters for everyone, including my Pilates crew.
What Protein Actually Is
Protein is one of the three macronutrients (alongside carbs and fat). It’s made up of smaller parts called amino acids, and together they help build and repair muscle, regulate hormones, support immune function, and even transport nutrients through your body.
Protein = Building Blocks for Your Body
Your body uses amino acids to build proteins, which do everything from creating muscle and bone to helping your metabolism run. Some proteins are small, and others (like titin) are massive. But all of them start with the same basic building blocks.
There are 20 amino acids your body uses:
- Essential amino acids: You have to get these from food.
- Nonessential amino acids: Your body makes these on its own.
- Conditionally essential amino acids: You usually make these, but during stress or high training, you might need more through food or supplements.
Types of Protein (and Why It Matters)
Your body uses protein in a bunch of different ways:
- Fibrous proteins: These build structure (muscle fibers, tendons, bones).
- Globular proteins: These help with transport, enzymes, and hormones (like insulin).
- Membrane proteins: These help with cell communication and transport.
Basically, if your body is doing something important, protein is probably involved.
Complete vs. Incomplete Proteins
- Complete proteins contain all nine essential amino acids in the right amounts. These include fish, chicken, beef, pork, eggs, dairy, and soy-based foods like tofu and tempeh.
- Incomplete proteins are missing one or more essential amino acids. These are often plant-based, like beans, lentils, nuts, seeds, grains, and veggies.
Plant vs. Animal Protein
Animal proteins (fish, chicken) are considered complete because they contain all nine essential amino acids your body needs.
Plant proteins (lentils, nuts, tofu) are often incomplete. To make them complete, pair them with other plant-based protein sources.
Types of Protein IN YOUR BODY
Your body uses protein in a bunch of different ways:
- Fibrous proteins: These build structure (muscle fibers, tendons, bones).
- Globular proteins: These help with transport, enzymes, and hormones (like insulin).
- Membrane proteins: These help with cell communication and transport.
Basically, if your body is doing something important, protein is probably involved.
When and How Much?
How much protein you need depends on your body, your activity, your goals, and your stage of life. A growing teen athlete and a retired runner have different needs.
Most people benefit from spreading protein throughout the day:
- Include it in every meal
- After workouts to support recovery
- When you’re under stress or training more than usual
Why This Matters for You
This isn’t just about muscle gains. Protein is the foundation of so many key systems in your body: from how you move to how you recover, and even how your immune system shows up.
Knowing how protein works gives you the tools to:
- Eat more intentionally
- Support your training and recovery
- Feel stronger, more energized, and more resilient
FAQ: Protein and Nutrition Basics
What is protein and why do I need it?
Protein is a macronutrient made of amino acids. It helps build and repair muscle, support your immune system, and regulate key body functions.
What are amino acids?
They’re the building blocks of protein. Some are essential (you need to get them from food), and others your body makes naturally.
What’s the difference between complete and incomplete proteins?
Complete proteins contain all nine essential amino acids your body can’t make on its own like meat, eggs, and soy. Incomplete proteins are missing one or more, but you can combine foods like beans and rice to get the full amino acid profile.
How much protein should I eat each day?
That depends on your age, goals, and training. A good starting point is including a source of protein with every meal.
Do I need to eat meat to get enough protein?
Nope! You can meet your protein needs with plant-based foods too—it just takes a little planning to make sure you’re getting all the essential amino acids.
When should I eat protein?
Spread it out throughout the day. Prioritize it after workouts and when you’re under more physical stress.
Want some guidance on how much protein you need for your goals? Send me a message and let’s start working together!
CRW Personal Training & Pilates 
Leave a comment