Breanne Nalder Harward, MS, RDN
Unlike carbohydrate and fat, which are the macronutrients that are stored in our bodies and used for energy, protein has several structural and functional roles. Proteins are made of amino acids. There are 22 total that appear in the genetic code of life. Essentially, amino acids come together in our biochemistry to build proteins and therefore the tissues that make up our bodies. Thus, it is important to consume an adequate amount of protein daily.
Protein Functions
- Builds and repairs muscle tissue
- Provides structure and support (nails, hair, muscle, bone)
- Important for maintaining bone health
- Maintains fluid balance
- Increases immune function (antibodies, hormones, enzymes)
- Facilitates nutrient transport in the body
- Provides a valuable source of vitamins and minerals
- Improves fullness and satiety
Food Sources
- Animal Proteins: chicken, pork, red meat, fish, eggs, diary
- Plant Proteins: beans, lentils, nuts, seeds, soy products, whole grains
Tips & Tactics
- Incorporate more plant proteins. The healthier (unsaturated) fats in nuts, seeds, beans, soy, etc. improve heart and bone health and decrease the risk of diabetes or cardiovascular disease.
- Plant proteins come packaged with fiber, magnesium, folate, calcium, potassium, and other essential nutrients that are not found in animal proteins.
- Choose LEAN meats. Animal proteins have saturated fats, so best choose naturally lean poultry, egg whites, lean red meat or bison, and to trim the excess solid fats.
- Dairy should be skim milk, non-fat yogurts, and limited creamy foods.
- Consume fish 2-4 times per week. Omega-3 fatty acids that may improve cognitive function, reduce inflammation, and improve heart health
- Get ENOUGH but not too much. An active, average sized (~150 lb) person needs about 54g of protein per day, maybe more depending on intensity of exercise.
- Incorporate protein with every meal and snack
| Foods | Protein |
| Peanut Butter (2 Tbsp) | 9g |
| Milk (1 cup/8 oz) | 8g |
| Plain Yogurt (1cup) | 9-14g |
| Chicken Breast (4oz) | 34g |
| Deli Turkey (3 oz) | 12g |
| Canned Tuna (3 oz) | 21g |
| Black Beans (1/2 cup) | 8g |
| Quinoa (1 cup cooked) | 8g |
| Tofu (1/2 cup) | 16g |
| Whole Wheat Bread (1slice) | 4g |
| Egg (1) | 6g |
| Clif Bar | 10g |
Recipe: Quinoa Protein Bars
Make this recipe into 20 Quinoa Protein Bites at about 1″ each
Gluten free, nut free, dairy free
Ingredients
- 1/3 cup quinoa, pre-rinsed
- 2/3 cup water
- 16 whole (pitted) dates, no sugar added
- 1/2 cup pumpkin seeds
- 1/3 cup Sunflower butter
- 1/4 cup chocolate chips (optional)
- 1 tablespoon honey
Directions
- Cook Quinoa
- Cool quinoa to room temperature and refrigerate at least 2 hours…overnight will work.
- Using a food processor, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill.
- Add dates, pumpkin seeds, sunflower butter, cold quinoa, honey and add chocolate chips to the food processor and pulse until ingredients are well combined. Flatten onto a glass dish, refrigerate until set.
No Food Processor, No Problem! It just takes more chopping and mashing by hand.
At Nervana Medical, we understand that protein isn’t just fuel; it’s the foundation for optimal health, recovery, and vitality. Whether your goals include building lean muscle, supporting hormone balance, or enhancing your body’s natural healing processes, prioritizing protein can make all the difference. Our team offers personalized guidance on nutrition, peptide therapy, and functional wellness to help you feel your strongest from the inside out. Located in Sandy, Utah, we’re here to support your journey to a healthier, more vibrant life because at Nervana Medical, we believe wellness starts with the essentials.