Protein: How much do we really need?

In this episode, Tracy and Eden dig into one of the most common questions they get from patients: “Am I getting enough protein?”

They bust myths, explain evidence-based recommendations, and share practical ways to hit your protein goals–without obsessing over every gram. From understanding how needs differ for athletes, older adults, and people recovering from illness, to exploring why plant proteins measure up just as well, this episode is full of science-backed takeaways and real-world tips.

Whether you’re a weekend runner, a strength-training enthusiast, or just trying to eat more plants, this episode helps you find your protein sweet spot.

Key Highlights

• Protein 101: The recommended daily range – 0.8–1.5 g/kg of body weight for most adults, up to 2 g/kg for specific needs like healing or strength training.

• Myth Busting: Yes, you can get all 20 essential amino acids from plants–no animal protein required.

• Who Needs More: Athletes, older adults, and people healing from injury or surgery often benefit from higher protein intake.

• Everyday Wins: A cup of black beans (15 g), half a block of tofu (20 g), oats, and even greens like spinach or broccoli all contribute to your total.

• Tools & Tips: Adding plant-based protein powders to smoothies or overnight oats can help close the gap if needed.

• Protein needs vary by activity: Endurance athletes often need more carbs, while strength trainers and older adults benefit from higher protein.

Resources

• American College of Lifestyle Medicine

• P2P’s Plant-Based Recipe Generator (available on the podcast website)

More to Explore

• SWAP-MEAT Study – Comparing Plant-Based Meat Alternatives to Their Animal Counterparts

• The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis – NIH

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