The Power of Protein: More Than Muscle

When you hear “protein,” you might think of athletes, bodybuilders, or protein shakes. But protein isn’t just about building big muscles—it’s essential for everybody’s health.

Protein powers more than just muscles—it's essential for sustained energy, managing cravings, tissue repair, and overall health! From fish and eggs to tofu and lentils, focus on getting a variety of high-quality protein sources at every meal.

💪 Why Protein Matters

Protein is a building block for your body. It supports:

• Muscle strength – helps preserve lean mass, especially during weight loss.

• Fullness – keeps you satisfied longer, reducing cravings.

• Stable energy – slows digestion and prevents blood sugar spikes.

• Healing – repairs tissues after illness, surgery, or injury.

• Kidney support – in the right amounts, protein helps maintain balance and function (always tailored for CKD patients).

🍳 How Much Protein Do You Need?

For most healthy adults:

• Daily goal: about 0.8–1.5 grams of protein per kilogram of body weight per day (for example, 55–100 grams daily for a 150-lb adult).

• Meal goal: about 20–30 grams of protein per meal.

That looks like:

• 3 eggs (18–20 g)

• 1 cup Greek yogurt (18–20 g)

• 1 cup lentils (18 g)

• 3–4 oz chicken, fish, or tofu (25–30 g)

  
  

⚠️ If you have chronic kidney disease (CKD), your protein needs may be higher or lower depending on your stage of CKD, whether you are on dialysis, and your overall nutrition goals.

👉 Check out our blog posts or talk with us at Kidney MD for individualized recommendations.

🌱 Smart Protein Choices

Animal-Based

• Chicken, fish, eggs, dairy, lean beef

• Convenient and high in protein, but balance with plant foods for heart and kidney health.

  
  

Plant-Based

• Beans, lentils, chickpeas, edamame

• Soy foods like tofu and tempeh

• Whole grains like quinoa, farro, and bulgur

• Nuts and seeds (chia, hemp, pumpkin, almonds)

  
  

✨ Why plant protein is powerful: Plant-based proteins come with fiber, antioxidants, and less saturated fat, which supports heart and kidney health. Pairing different plant proteins (like beans + rice) ensures you get all essential amino acids.

🥗 Protein in Real Life

• Add Greek yogurt to breakfast instead of sugary cereal.

• Swap chips for roasted chickpeas or edamame.

• Build dinner around beans, tofu, or lentils with veggies, instead of carbs alone.

✅ Takeaway

Protein is so much more than muscle—it helps with weight management, blood sugar balance, healing, and long-term strength. By focusing on protein at each meal (and meeting your daily target), you give your body the tools it needs to thrive.

👉 Curious if you’re getting enough protein? Book your body composition analysis today to see how muscle and fat are balanced in your body.