The Truth About Protein
NATIONAL NUTRITION MONTH • PART THREE
By Marissa Hull, Registered Dietitian, and John Bulmer, Public Information Officdr, Capital Cardiology Associates
March is National Nutrition Month, and there’s no better time to take a closer look at the nutritional choices that shape your long-term health. This month, Capital Cardiology Associates is releasing a three-part series addressing some of the hottest nutrition topics on social media, separating the noise from the science. This is Part Three.
Protein is the one macronutrient that has largely escaped public demonization — and for good reason. It plays a central role in building and maintaining muscle, keeping you full throughout the day, preventing sugar cravings, and even protecting against hair loss during periods of dieting. And yet, many people still don’t get enough of it. Inadequate overall calorie intake, skipping meals, or regularly eating meals with little to no protein are among the most common reasons.
Why Protein Matters for Weight Loss
Protein supports weight loss in several important ways. It helps build and preserve muscle, which keeps your metabolism running efficiently. It also helps prevent the sugar cravings that derail so many diets, particularly late at night.
"If you do not eat enough protein, a common side effect tends to be late night sugar cravings," says Marissa Hull, Registered Dietitian on the Cardiometabolic Clinical team at Capital Cardiology Associates. "The best way to ensure adequate protein intake is by consuming a source of protein at every meal, preferably at least 15 grams at each meal."
For those focused on building muscle, the timing of protein intake matters too. Consuming 15–20 grams of protein within 30 minutes after exercise is a well-supported recommendation for supporting muscle repair and growth.
How Much Protein Do You Actually Need?
There is no universal answer. Individual protein needs depend on a range of factors.
“I look at many things when figuring out protein needs for an individual. I look at exercise routine, goals for weight loss, maintenance, or gain, goals for building muscle, kidney function, and age, to name a few.”
That said, a reasonable minimum for a healthy adult is approximately 60 grams of protein per day. But it’s also possible to overdo it. Too much protein can negatively affect the kidneys and contribute to weight gain. High-protein diets also tend to be low in fiber, which can lead to constipation when fiber intake is inadequate.
“To avoid too much protein in a day, if you have healthy kidneys, I would avoid going above 2 grams of protein per kilogram of body weight, or 0.9 grams of protein per pound of body weight.”
As always, the most accurate way to determine your protein needs is to consult with a registered dietitian for a personalized approach.
Dense vs. Light Protein Foods: Which Is Right for You?
Most protein foods are dense in texture — eggs, chicken, turkey, fish, and red meat among them. Because of this density, they digest more slowly and keep you feeling full longer. But not every protein source works the same way.
Cottage cheese, Greek yogurt, and protein shakes are lighter, more liquid-based sources of protein. These options are especially helpful if you find yourself getting full quickly after eating denser proteins, filling up on the carbohydrates and fats in a meal before finishing the protein, or skipping meals altogether due to low hunger.
Understanding the difference can help you choose the right protein sources based on your appetite, schedule, and goals.
Protein and Hair Loss: What You Actually Need to Know
Rapid weight loss is one of the most common triggers for significant hair shedding. In most cases, the underlying cause is inadequate protein intake rather than a vitamin deficiency. Many people reach for hair, skin, and nail supplements or biotin in response — and while those can support hair growth, they do not address the root cause.
The most effective strategy for preventing diet-related hair loss is consistently meeting your daily protein needs. No supplement can replicate what adequate dietary protein does to protect the hair follicle.
Protein and Heart Health: What to Do If You’re Cutting Animal Protein
Some patients are advised to reduce animal protein intake to improve cardiovascular health. Animal proteins — including red meat, poultry, and full-fat dairy — tend to be higher in saturated fat and dietary cholesterol, both of which can affect heart health when consumed in excess.
If you are reducing animal protein, it is important to replace those sources with plant-based alternatives to maintain adequate intake. Strong plant-based protein options include:
Soy products such as tofu and edamame
Protein-enriched pastas
Quinoa, lentils, and beans
Nuts and seeds (mindful of portions if weight loss is a goal, as these are calorie-dense)
For those who want a middle-ground approach, egg whites, non-fat Greek yogurt, and low-fat, no-salt-added cottage cheese offer high-quality protein with minimal saturated fat and dietary cholesterol.
Marissa Hull is a Registered Dietitian on the Cardiometabolic Clinical team at Capital Cardiology Associates, where she works with patients to improve their eating habits, make smarter nutritional choices, and manage their weight. For nutritional guidance or to schedule an appointment, visit capitalcardiology.com
Medical Disclaimer
The information in this article is intended for general educational purposes only and does not constitute medical advice. It should not be used as a substitute for professional medical guidance, diagnosis, or treatment. Individual nutritional needs vary; please consult your physician or a qualified healthcare provider before making changes to your diet.
