May 21, 2025
2 minute read
Shawn McQueen

🚂 Nutrition Series: Not All Protein is Created Equal

Why Your Protein Source Matters (And What to Eat 90% Of the Time)

🤯 “Nutrition can be so confusing…”

This is a common thing we hear from members and people in general.
And it makes sense.

There’s so much information out there, some of it conflicting, and much of it overly complicated.
You might be tracking your food, eating “better,” or even prioritizing protein…
But if you’re not seeing results…it’s frustrating.

Disheartening.

So let’s simplify one major piece of the puzzle:
👉 Protein.

💪 Why Protein Matters (Beyond the Buzzwords)

Protein isn’t just for bodybuilders. It’s for people who want to:

Lose body fat
Build and preserve muscle
Age well
Boost metabolism
Curb cravings and stay full longer
Maintain strength and energy
Look and FEEL your best

And it’s especially important as we get older, because we naturally lose muscle mass if we’re not actively preserving it.

🚫 3 Common Protein Myths (That May Be Holding You Back)

“I eat enough protein already.”
Most people think they do.
But when we look at the numbers? They’re way under (especially women).
“All protein is the same.”
Nope. Quality, amino acid profile, and bioavailability all matter.
“Beans, cottage cheese, and bars are good enough.”
These can contribute to protein intake, but they’re not ideal primary sources (more on that below).

🧬 Not All Protein is Created Equal

To keep it simple:
Your body doesn’t just need protein, it needs amino acids, especially leucine, to maintain and build lean tissue.

Many “protein sources” are incomplete or diluted:

Food	Protein	Missing?	Other Macros
Cottage Cheese (½ cup)	~13g	Low in leucine	4–5g fat
Beans (1 cup)	~15g	Lacks complete profile	40g+ carbs
Protein Bar	~15–20g	Often low-quality	Processed carbs/sugars

🧠 The Problem:

Incomplete proteins = less muscle support
Extra carbs/fats = more calories than you may realize
You feel like you’re doing it right… but progress stalls

✅ The 90% Rule: Prioritize These Animal Proteins

To feel stronger, lean out, and build muscle you can maintain—get 90% of your protein from these complete sources:

99% lean ground chicken or turkey
Grilled chicken breast
Pork chops (trimmed)
White fish (cod, tilapia, mahi, etc.)
Shrimp
93/7 lean ground beef
Eggs + egg whites combo
Bison or top sirloin
Rotisserie chicken (skin off)
Turkey breast or tenderloin
Venison

They’re leaner. Efficient. Packed with the amino acids your body actually needs.

❓What If I Don’t Eat Meat?

You can still hit your goals—but it will take a bit more effort and intention.

You’ll need to combine plant sources (e.g., rice + beans, soy + grains) to get the full amino acid profile
You’ll need more total volume to match the effectiveness of animal sources
You’ll likely rely on a quality plant-based protein powder to bridge the gap

👉 Not impossible. Just know it requires more planning and consistency.

🚀 What to Do Next

🎯 Audit your protein intake for one day.
Where is it coming from? Is 90% of it from high-quality, complete sources?

If not…start with one swap.
Grilled chicken instead of deli meat.
Eggs and egg whites instead of a “protein bar.”
Lean beef or turkey instead of a “protein pasta.”

Simple swaps add up.