Skip the protein hype – The best foods to fuel your body naturally

Everywhere I look, I see something new about protein. An ad for “protein coffee” pops up while I’m scrolling online. Then I stumble across a TikTok taste-test of “protein Diet Coke.” (Yes, it’s a thing.) Later, a podcaster brags about eating protein “like it’s her full-time job.”

There’s no denying it – protein is having a moment. It’s all over social media, in grocery aisles and even on coffee shop menus. (Seriously, what is “protein cold foam”?)

I admit, I’m not immune to the hype. There’s a giant jar of vanilla whey protein sitting in my pantry right now because I couldn’t resist a good deal on Amazon.

But here’s the thing – we don’t actually need a $40 tub of whey protein or collagen in our coffee to get enough protein.

Whole foods like real meat, poultry and dairy provide everything our bodies need – without the extra cost or unnecessary additives.

Why protein is important 

Protein is essential for keeping our bodies strong and healthy. It’s the building block of muscle, helping us grow and maintain lean muscle mass.

As we age, we naturally lose muscle, which can lead to weakness, a higher risk of injury and weight gain. Getting enough protein in your diet can help slow that process and keep you feeling strong.

But protein isn’t just about muscle. It plays a big role in overall health. It supports brain function, boosts immunity and helps your body fight infections. Plus, protein helps your body retain water and stay hydrated.

Eating high-quality protein from sources like lean meat, dairy and eggs ensures your body gets the nutrients it needs to stay strong and healthy at any age.

What are the best sources of protein?

Excellent sources of dietary protein include real meat, dairy and eggs, says Lyndi Buckingham-Schutt, a registered dietitian and assistant professor of food science and human nutrition at Iowa State University. 

Animal-based proteins are considered complete proteins because they contain all the essential amino acids our bodies need, experts say.

Plant-based foods like soy, nuts, peanut butter, whole grains and beans also provide protein.

However, they’re considered incomplete proteins, because they don’t contain all the essential amino acids. That’s why vegetarians and vegans may need to take supplements to ensure they’re getting all the nutrients their bodies need.

While there’s no shortage of protein-packed snacks and supplements on store shelves, Buckingham-Schutt says she prefers whole, nutrient-rich foods to meet her family’s protein needs.

Convenient, budget-friendly sources of protein include beef sticks, peanut butter, eggs, Greek yogurt and milk – foods that are easy to find, easy to eat and packed with nutrition.

What should I eat after exercise?

When I hit the gym for strength training, I make sure to refuel with protein and a piece of fruit – just like my fitness trainers recommend.

My go-to post-workout snack is a glass of chocolate milk and a banana or a fruit cup. (Canned fruit is just as nutritious as fresh, and it’s super convenient.)

It’s a simple, budget-friendly way to get the protein my body needs – without having to force down a chalky protein bar. Plus, many protein bars contain artificial sweeteners and added fiber, which can upset my stomach.

If you’re looking for an easy, high protein snack after exercise, try a glass of milk, some Greek yogurt or a stick of string cheese.

And when you have time for a sit-down meal, lean beef or pork is a great way to get high-quality protein, along with essential nutrients like iron and B vitamins.

After all, wouldn’t you rather spend $40 on real, nutritious meat and dairy instead of a tub of protein powder?

To learn more about how farmers ensure meat quality, food safety and animal well-being, visit www.realfarmersrealfoodrealmeat.com.

Learn more about author Teresa Bjork here.