Let’s Talk About Protein · The Honest Cut

3d (edited) • Nutrition

Let’s Talk About Protein

Hi everyone! I’m Evan, and I work on the nutrition content here at The Honest Cut. I’m currently working toward my PhD in Nutrition Sciences while also working toward becoming a registered dietitian. I’m so happy to be here and to be part of your journey toward a healthier lifestyle, whatever that may look like for you!

I wanted to make a quick post about a topic I’m sure you’ve been hearing a lot about lately: protein.

Protein seems to be everywhere right now. We hear about hitting our protein goals, adding protein to every meal, and trying to eat as much of it as possible. And protein is important but more is not always better. For weight management, protein-rich meals can help you feel fuller and may make it easier to manage your overall calorie intake. Protein is also essential for maintaining and building muscle.

But here’s an important point: protein alone does not build muscle.

Think of protein as providing the building blocks, amino acids, that your body uses to build and repair muscle. To encourage muscle growth, your body also needs a reason to build that muscle. Resistance exercise, such as weightlifting, provides that stimulus.

Your body also needs enough overall energy to support your workouts, recovery, and muscle growth. Carbohydrates are an especially important fuel source during moderate- to high-intensity exercise, while fat also provides energy, particularly at rest and during lower-intensity activity. Protein can be used for energy too, but that is not its primary role. This is why protein, carbohydrates, and fats all matter. They do different jobs, but they work together to support your health, activity, recovery, and body composition.

For most healthy adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. If you exercise regularly or are very active, your needs may be higher—often around 1.2–2.0 g/kg/day, depending on your activity level and goals.

And while getting enough protein is important, eating more and more protein does not automatically mean more muscle. Research suggests that for most people doing resistance training, the muscle-building benefits begin to level off around 1.6 g/kg/day. Your training, total calorie intake, recovery, and overall diet still matter.

So rather than asking, “How can I get as much protein as possible?” a better question might be:

“Am I getting enough protein while also giving my body the carbohydrates, fats, and overall energy it needs?”

Stay tuned! I’ll be sharing a module on the different macronutrients, protein, carbohydrates, and fats. and micronutrients, such as vitamins and minerals, and what they actually do in your body. I’d also love to hear from you! What nutrition topics are you curious about? Leave a comment or message me with your questions!

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Let’s Talk About Protein