Can’t You Get Protein from Food?

Yes, you can get protein from food! Eggs, fish, poultry, dairy, legumes, and nuts/seeds are all great sources. But here’s the challenge—many people don’t eat enough protein to maintain muscle, energy, and a strong metabolism, especially as we age.

Muscle health isn’t just for men or bodybuilders—it’s the foundation of how you feel every day and how well you age. If you’re constantly tired, moody, or struggling to keep up, your muscles may be the missing piece.

Here’s why: Muscle health = Mitochondria health—and mitochondria are your body’s energy factories. Strong, healthy muscles don’t just help you move; they fuel the cells that power your brain, heart, hormones, detoxification, and digestion. That means the stronger your muscles, the more energy you have for everything—from thinking clearly to keeping your gut and hormones balanced.

But here’s the real wake-up call: People with muscle loss have twice the risk of dying compared to those with healthy muscle mass. Muscle isn’t just about looking toned—it’s about staying alive and thriving. When muscle health declines, so does your body’s ability to produce energy, fight disease, and stay resilient as you age. Learn more about muscle health.

The good news? You can start improving muscle health today—and one of the most important steps is getting enough protein.

Protein supplements can provide a convenient, efficient way to meet daily protein needs without excess food or calorie intake. This is especially important for:

1. People Struggling to Get Enough Protein: Many adults do not consume enough protein due to digestive issues, time constraints, misconceptions about protein needs with age, and dietary restrictions. Here’s how much protein you need.

2. Those Needing Additional Nutrients: Some protein powders contain bioactive peptides like immunoglobulins and lactoferrin, which are difficult to obtain in large amounts from food.

3. Athletes, Active Adults, and Aging Individuals: Protein supports muscle recovery, energy, metabolism, and strength—all crucial for maintaining health as we age.

How Do Protein Powders Differ?

Source of Protein & Processing Methods

Grass-Fed Whey: With the highest amount of naturally occuring leucine, whey protein is the best for muscle growth and contains bioactive peptides like lactoferrin that support immunity and gut health.

• Look for grass-fed/pasture-raised whey for a hormone and antibiotic-free product

• Low-Heat Processed Whey retains more bioactive compounds and avoids denaturing/damaging proteins

• Whey concentrate contains some naturally-occuring fats and lactose and tends to enhance taste/texture of the supplement; while whey isolate is lactose-free making it well-tolerated by even those with gut sensitivities and has a higher concentration of protein. Many products are a combination of these two types of whey.

Bone Broth Protein: While less effective for building muscle, bone broth protein provides a higher content of collagen-building amino acids (glycine, proline, hydroxyproline) that support joint health, skin elasticity, and gut integrity.

Plant-Based Proteins (Pea, Rice, Hemp, etc.): Organic and non-GMO plant proteins are preferable, as they ensure higher nutrient density and fewer pesticide residues. A combination of plant proteins need to be combined in order to provide a complete amino acid profile supporting muscle health with a more gentle effect on insulin.

Others sources of protein supplements: egg white, nut/seed protein

Protein Quality & Amino Acid Profile

Digestibility & Gut Health

Verdict:

• For gut healing and digestion → Bone broth protein is the best.

• Lactose-free whey protein → choose 100% whey protein isolate

• If you need a dairy-free muscle-supporting product → choose a plant protein

Health Benefits Beyond Protein

Verdict:

• For muscle recovery + immune support → Grass-fed whey is superior but may worsen acne in some individuals

• For skin, joint, and connective tissue health → Bone broth protein is best. Read more on collagen & collagen supplements here.

• For additional fiber, minerals, and antioxidants → Plant proteins win.

Choosing a Trusted Supplement Source

When purchasing protein supplements, it’s crucial to buy from trusted sources to ensure quality, safety, and effectiveness. Many third-party reseller sites, such as Amazon or eBay, have reported counterfeit products being sold under reputable brand names. These fake products may lack the proper ingredients, contain harmful contaminants, or be stored improperly, affecting potency and safety.

Even when purchasing genuine products, improper handling by distributors is a common concern. Many do not follow the manufacturer’s guidelines for storage and shipping, including temperature control, which can degrade the quality of certain protein powders.

Texture & Taste

Protein powders vary in texture and taste, which can influence how enjoyable they are to consume. Many protein powders tend to be grainy, overly sweet, or have an artificial aftertaste.

• Vanilla flavors tend to be the most versatile, as they add mild sweetness without overwhelming other flavors, they combine well with other flavors (berries, cinnamon etc) and can help you avoid adding sugars in recipes.

• Unflavored or unsweetened varieties work best for adding protein to a range of foods like soups, sauces, and baked goods, allowing for greater flexibility in use.

• Whey protein concentrate enhances the texture and taste of protein powder, making it creamier and more flavorful due to its higher fat and lactose content. But compared to whey isolate, it contains less protein per serving (due to more carbs and fats) and may not be ideal for those with lactose intolerance or those seeking a leaner protein source with minimal extras.

When to Get Guidance

A practitioner’s guidance is helpful when:

• You have digestive issues, food sensitivities, or autoimmune conditions.

• You’re working on specific metabolic concerns like insulin resistance.

• You’re trying to optimize protein intake for aging, recovery, or muscle maintenance

• You feel fatigued despite using protein supplements—there may be underlying nutrient deficiencies or metabolic imbalances.

The best protein supplement for you depends on your goals, diet, and preferences. If you’re unsure which option is best for you, contact your practitioner for guidance.

Our Favorites?

Get our list of our favorite protein & muscle support supplements and where we get them.