April 13, 2025
As an experienced and certified nutritionist, I have come to realize one thing most people talk about protein consumption without knowing what is protein? The questions I get asked the most are – How should I consume protein? What is the best source of protein in my diet?
What is protein?
The big protein debate
TBM’s opinion on protein intake
Our certified nutritionist Mone’s opinion
Well, before I actually start listing the best sources of protein and how to consume it, I want to share with you – “What is protein?”
It is one of the essential macronutrients that our body requires to be strong and healthy. The other two macronutrients are fats and carbohydrates, which many people consider as bad – but I can tell you these are also important – but this is a topic for another blog.
Let’s discuss protein, the macronutrient and I am going to start with a scientific explanation – Proteins are molecules made of up a chain of amino acids – sometimes one protein molecule may have up to 20 amino acids. Protein that you consume is utilized by your body to structure, function and regulate the body’s tissues and organs.
In simpler words, proteins help build tissues and organs. This macronutrient is required throughout your life, in the right amount, to keep these cells functioning optimally. That’s why doctors, health coaches and nutritionists refer to it as the human body’s building blocks.
Both will lead to tissue and organ damage.
This brings us to the big protein debate – What is the right protein for you? How much should you include in your diet? The questions are many, and here I am sharing the most common debates and the thought processes of each faction. All the experts mentioned above, doctors, coaches, nutritionists and researchers share opinions on sources, amount, and quality of protein an individual should consume in a daily diet.
The most common key points of the big protein debate are:
The recommended dietary allowance (RDA) for protein varies based on factors such as age, gender, and activity levels. All the experts agree on this – however, the argument is what is the correct RDA for individuals with high activity levels or athletes? One school of thought links a combination of high protein intake, especially from animal sources and fats like red meat.
While red meat has become the number one culprit for heart issues, some studies are now pointing to higher protein consumption for the sole purpose of building muscular strength as the new villain.
Vegetarians and vegans are forever fighting with the meat lovers on which protein source is the best for the human body. The former argue for plant-based proteins such as legumes, nuts and grains while the latter argue for animal-based proteins like meat, dairy and egg.
Research has consistently shown that animal proteins are complete proteins containing all essential amino acids, while many plant proteins can be low in one or more essential amino acids. This stems from the fact that animal cells, especially those of mammals, use protein as their building block.
However, plant lovers argue that plant cells are also built from proteins, and in extension the essential amino acids. Consuming a variety of vegetables and fruits is enough to meet a person’s protein requirement with the added benefit of lower calories and saturated fat. The right combination is required to make it a complete amino profile.
Another point of contention between all the experts is the hype around high protein consumption even by individuals who leave moderately active or sedentary lifestyles.
The nays are of the belief that higher consumption of red and processed meats has been associated with health risks like heart disease and cancer. They advocate reduced intake of protein, and changing the protein RDA parameters to meet the individual requirements instead of having one standard divided along age and gender.
On the other hand, the lobby for a higher intake of protein focuses on the results and outcomes. For example, the ever-improving performances of individuals, especially in arenas requiring high levels of physical strength, is often the source of this thought.
Many people take opposite sides on this debate – how sustainable is animal-based protein vs plant-based protein.
Individuals and organisations looking to save the Earth and its environment are often of the opinion that animal agriculture as a resource is intrusive, intensive and a major contributor to greenhouse emission. They also believe in unhealthy rearing practices like excessive use of growth promoters that make it more dangerous for the environment and human body.
The meat processing industry and meat lovers on the other hand argue that transporting exotic vegetables between countries and storing off-season produce in deep freezers also contribute to greenhouse emissions. They state that farmers, across the world, are using pesticides and other harmful chemicals for an optimal produce and increasing shelf-life of vegetables and fruits.
The debate with regards to dietary trends is never ending. Every new research result helps in popularising a fad, and some experts believe in the age-old wisdoms that have been passed down through hundreds of generations.
Experts are always exploring high – protein diets like ketogenic or paleo for weight loss or muscle gain. These are popularised through media and has often helped many individuals to meet their health goals.
On the other side of the debate, experts argue that these are short-term health goals, and are often lost when the diet is stopped. In the end, they are of the opinion that protein diets do more harm as they are inconsistent and harm the cells. They advocate eating a variety of plant-based and animal-based proteins in the right amount to stay healthy.
Rationality dictates that each opinion shared above is correct. But, I am of the opinion that no one school of thought can impact the amount of protein an individual should eat in a day. I work with my clients to understand their physical markup via blood reports, and their lifestyle to create the amount of protein they should intake.
In conclusion, the big question – How much protein should you eat each day -cannot be answered directly. It will vary on several factors:
While social media and blogs may help you, I recommend taking the help of a nutritionist to help you understand your requirements. Eating the right amount and the right type of protein can help you achieve one or all of these one or all of these desired outcomes.
The debate may be ongoing, but as a certified nutritionist, I have studied the subject extensively. Add to that my experience in managing the protein requirement of teenagers, athletes, menopausal women and more. Here is what I, as founder and chief nutritionist officer of TBM, believe is the right solution to a human body’s protein requirement.
As already mentioned above, the human body needs proteins for various functions. These include building and repairing tissues, making enzymes and hormones and supporting immune health . The recommended daily allowance (RDA) for protein varies by age, sex and activity level but it generally ranges from 0.8 to 1.2 grams of protein per kilogram of body weight for adults or humans above 18+.
Many experts, including doctors, suggest non vegetarian protein intake. The number one reason for this is that it has a better bioavailability as compared to vegetable protein – this means that the body’s capacity to absorb the non vegetarian protein is higher. Additionally, non vegetarian sources of food especially some varieties of fish are a good source of B12 vitamin and Omega 3 which are not easily available in vegetarian diets.
A vegetarian diet can provide adequate protein through a variety of sources including legumes , nuts seeds and soy products and whole grains. Most of these are rich sources of other essential nutrients making them a healthy choice. That is why, combining different food groups like palak and paneer, or rice and beans gives you access not only to proteins but also the nine essential amino acids. A vegetarian diet can meet protein needs , but it will require more attention to achieve a complete amino acids profile.
For those vegetarians, who eat eggs, the good news is these are high in protein and low in calories, and including them in your diet is great for staying healthy and maintaining your weight. Along with protein, eggs provide all the essential (nine) amino acids – the body lacks the mechanisms to create some of these essentials.
Personal trainers, nutritionists, and doctors are more likely to recommend animal protein to individuals committed to intense physical training including strength training. The reason is its effectiveness in muscle repair , growth and performance recovery, especially when compared to plant protein sources.
Animal proteins are considered better for individuals trying to lose weight as they have a high satiation – making you less prone to hunger pangs during the weight loss journey.
Now for individuals who have a family history of heart health issues , obesity , hypertension , and diabetes may benefit from low fat protein procured from a plant based protein.
I am not averse to recommending protein supplements to meet the protein requirements of the body. As has been mentioned above a couple of times, amino acids from proteins are the body’s building blocks. If I feel your lifestyle, age, gender, health issues or any other factor is not helping you meet that need – I am all for taking protein supplements – a healthy body will build immunity, help improve your metabolism and even help in shedding excess weight.
I personally recommend animal based protein and supplements which I will be discussing the different types of protein in another blog.
However, many things have to be considered: ethical beliefs towards animals, environmental concerns, and individual health needs. Some of these factors make vegetarian protein a compelling choice – and the ground reality is that both animal based and plant based diets can be fulfilling.
The key is to diversify and balance the choices. Those on a vegetarian diet must ensure they consume a variety of protein – rich foods to meet amino acids and micronutrient requirements , while those on an animal based diet should focus on lean and healthy protein sources to gain the advantage without increasing the body’s weight.
