PROTEIN: YOUR BODY’S BEST FRIEND (That You Might Be Ignoring)

Written By Anil Rawal

Protein. The word alone sounds serious—like something reserved for bodybuilders, fitness influencers, and that one guy at the gym who definitely drinks raw eggs. But here’s the thing: protein isn’t just for people who grunt while lifting heavy things. It’s for everyone who wants to feel good, look good, and age like a fine wine (instead of a forgotten banana).

Why Protein is the Real MVP of Body Composition

If you care about how your body looks, feels, and functions, protein needs to be on your radar. Here’s why:

  1. It Keeps You Full (So You Don’t Eat an Entire Loaf of Sourdough at 10 PM)
    Ever notice how a breakfast of sugary cereal leaves you hungry an hour later, but eggs keep you satisfied for hours? That’s protein doing its thing. It helps control hunger by keeping you fuller for longer, making you less likely to snack on things that mysteriously disappear when you’re watching TV.

  2. It Helps You Hold Onto That Hard-Earned Muscle
    As we age, we naturally start losing muscle mass (rude). But the more muscle we keep, the more calories we burn—even when we’re doing absolutely nothing. Muscle is like a high-maintenance friend: expensive, but worth it. Eating enough protein helps maintain (and build) muscle so your metabolism stays revved up, even when you’re just lounging on the couch, binge-watching something dramatic.

  3. It Fuels Your Body’s Tiny, Magical Chemical Reactions
    Protein isn’t just about biceps and booties—it’s also essential for keeping your body running like a well-oiled machine. It provides amino acids, which help with everything from repairing tissues to creating enzymes, hormones, and neurotransmitters. Basically, your body is a science experiment, and protein is the key ingredient.

But Wait, Can You Really Only Digest 30 Grams of Protein at a Time? 

Ah, the age-old myth. Another thing I heard constantly was that if you eat too much protein, you'll gain fat.  Somewhere along the way, someone decided that our bodies were like protein ATMs—only able to process a set amount at one time before rejecting the rest. Or turning it into body fat. Not true.

This summary of research studies shows some of the many benefits of protein consumption, and even suggests that higher protein results in improved body composition, renal protection, and bone preservation. 

Yes, there is a limit to how much protein your body will immediately use for muscle protein synthesis (a fancy way of saying "building muscle").

But the extra protein isn’t wasted—it’s used for other important processes like repairing tissues, producing enzymes, and supporting immune function. Your body is smart: it knows that protein is like gold.

It doesn’t just discard extra protein like an expired coupon. And as long as you maintain a calorie balance or deficit, you won't gain body fat from eating excess protein.

 The important thing is hitting your total daily protein goal—not obsessing over splitting it into perfect little portions. 20g or 100g per sitting: either amount of protein will go towards your daily protein goal.

So What Does 30 Grams of Protein Look Like?

If you’re wondering how to actually get enough protein, that’s fair. Protein isn’t as in-your-face as carbs (hello, pastries), so it can be tricky to know where to find it. So let's play with our old "30g of protein" friend.

A quick cheat sheet of what approximately 30 grams of protein could look like:

  • 1 medium chicken breast (the size of a deck of cards)

  • 1 cup Greek yogurt

  • 1 scoop of quality protein powder

  • 5 large eggs (yes, five)

  • 1 block of firm tofu

  • 1 salmon filet

No, this isn’t an exhaustive list, but it gives you an idea of what 30 grams looks like without having to whip out a food scale and a calculator. I've got some more ideas over on my Instagram.

The Takeaway? More Protein, Less Stress.

You don’t need to be that guy carrying around a tub of chicken and rice to reap the benefits of protein. Just be mindful of getting enough, and let it do its thing—keeping you full, supporting muscle, and making sure your body runs smoothly.

And if you accidentally eat more than 30 grams in one sitting? Relax. Your body’s got it covered.

Now go forth and eat something protein-packed. Your future self will thank you.

Anil Rawal