Why is protein so important?

Protein is the single most important macronutrient in our diet. Full stop.

Hot take? Nope. Here’s why.

Protein is made of amino acids. There 20 total amino acids, 9 of which are known as essential amino acids. These 9 cannot be synthesized by the body and only obtained through food - we simply call these sources “protein”.

Amino acids are essential literally every single cell and function in our body.

To name just a few of the functions of amino acids:

• Protein building blocks

• Enzyme production

• Neurotransmitter synthesis

Your body can convert amino acids into energy when carbs aren’t available or store it as fat for future use.

So, how much protein is enough?

Yet another hot topic.

The Recommended Daily Allowance in the US is around 0.38g/lb. body weight. Some say this is woefully inadequate and suggest intakes as high as 1g/lb. body weight. For those asking, the “g/lb.” body weight is IDEAL or GOAL body weight.

As is the case with all health advice, you’re a unique person with unique needs. Look at your goals and health history and talk with your doc before making any huge changes (there is good evidence to suggest high protein intake is not good for some such as those with kidney issues).

Two things stand out to me when it comes to protein:

1. Higher protein (0.8-1g/lb.), for most healthy people, is a good thing.

2. Protein should come from a combination of plants and animals - and more plant is probably a good thing.

So, where should protein come from?

More diet drama - why not.

Vegan, carnivore, mediterranean, vegetarian, breatharian (yea, it’s a thing).

People really get worked up about their diet. Everyone also seems to have all the evidence to back up their stance to the grave.

In my personal experience losing and keeping off around 70lbs. and coaching a number of people toward similar outcomes over the last 15 years, it’s obvious to me that a whole food-based diet that’s high in protein and fiber and low in ultra-processed foods and added sugar is the most reasonable, effective, and least complex approach (yes, fruit has sugar, and yes, fruit is OK).

Since I don’t have any health issues and I want to maximize my athletic output and overall healthspan, I’m looking for the best of all worlds.

My daily protein is a mix of animal and plant-based sources:

• ~50% - Beef, chicken, turkey, fish, eggs, cheese

• ~20% - Tempeh, seitan, lentils, beans

• ~20% - Plant-based protein powder

• ~10% - Grains, nuts, seeds, veggies

Most of these you’re likely familiar with.

What about tempeh and seitan?

These both are quite possibly my favorite of the bunch. Not that I don’t love a great steak, it’s just that tempeh and seitan make me feel so much better after eating them.

The real reason you’re here and my actual favorite source of protein.

Tempeh: the best protein you’ve never heard of.

Tempeh originated in Indonesia anywhere from 200-1,000 years ago.

Made from soy, like tofu, tempeh is made from fermenting soybeans in a fungus (Rhizopus oligosporus or Rhizopus oryzae) and then pressing it into blocks.

This ain’t tofu. Yes, it looks weird.

Tempeh is kind of amazing:

• High in protein: ~20g of protein per 100g (about the same as 95% beef and 1/2 the price…)

• High in fiber: 5-6g/100g - around 6x more than tofu.

• Probiotic: the fermentation gives it healthy bacteria for gut health and also allows for easier digestion.

• High vitamins and minerals: Rich in B vitamins, which aid in energy production and maintaining healthy red blood cells. Minerals like iron, calcium, and magnesium, which are important for various bodily functions

What’s tempeh taste like and how do you cook it?

It has a nutty, or even mushroom-like, flavor. It marinades very well. It also does great in a sauteed or grilled. Cut it into cubes, strips, or triangles.

My personal favorite is a liquid amino or soy sauce-based marinade. Sauteed or grilled. Then put over a pile of roasted veggies.

Since tempeh is soybeans, it’s also got great carbohydrates, so rice is optional.

Here are a few tempeh recipes (admittedly, I haven’t tried these - I make it up as I go but I use similar flavors):

• General Tso’s Tempeh

• Gochujang Tempeh

• Tempeh “Ribs”

• Tempeh in mushroom coconut sauce

No other protein does it for me like tempeh. What do you think - curious to give it a go?

Enjoy and keep going.

Geoff