Protein 101: How to Choose the Best Sources, Read Labels, and Eat Enough for Muscle Growth
Protein 101: How to Choose the Best Sources, Read Labels, and Eat Enough for Muscle Growth
Matraca Villeneuve What Is Protein and Why Is It Important?
Protein is essential for repairing muscle tissue, supporting recovery, maintaining satiety, and helping your body perform hundreds of metabolic functions. With so many foods claiming to be “high protein”, it’s important to understand what actually counts. This guide explains protein sources, lean options, how to evaluate foods, how to read labels, and how much protein you need for muscle growth. (Health Canada, 2022).
What Counts as a Protein Source:
Protein is made of amino acids1 – structural building blocks your body uses for muscle repair, hormones, enzymes, and immune function (Health Canada, 2022)
Animal-Based Sources:
- Chicken and turkey
- Lean beef
- Eggs
- Fish and seafood
- Greek yogurt and cottage cheese
- Whey protein
These are complete proteins, meaning they contain all the 9 essential amino acids.
Plant-Based Sources:
- Beans, lentils, and chickpeas
- Tofu, tempeh, and edamame
- Quinoa
- Nuts and seeds
- Plant-based protein powders
Many plant proteins are incomplete on their own (meaning they don’t contain all the essential amino acids), but combining foods such as beans + grains creates a full amino acid profile. (Dieticians of Canada, 2020)
What Are Good Lean Protein Sources?
- Skinless chicken breast
- Turkey breast
- White fish (haddock, cod, tilapia)
- Salmon and trout (protein + heart-healthy fats) and shrimp
- Extra-lean ground meats (90%+ lean)
- Egg and egg whites
- Tofu and tempeh
Health Canada recommends choosing lean meats and plant-based proteins more often to support heart health (Health Canada, 2019).
How to Tell If a Food is a “Good Protein Source”
- It contains at least 10-20 g of protein per serving, depending on the food.
- Protein accounts for most of its calories, not carbohydrates or fat.
- Its calorie-to-protein ratio is favourable (meaning high protein, moderate calories).
Quick Ratio Check:
• 100 calories with 18 g protein = Excellent
• 300 calories with 98 g protein = Not really a protein source
Dieticians of Canada note that protein-rich foods should be chosen often to help maintain muscle, especially for active adults (Dieticians of Canada, 2020).
How to Read Nutrition Labels: Is It a Protein, Carb, or Fat?
Canada’s nutrition label system makes this easier than many people think.
Step 1: Look at macronutrient grams
According to Health Canada:
- Protein = 4 calories per gram
- Carbohydrates = 4 calories per gram
- Fat = 9 calories per gram
(Health Canada, 2022)
Step 2: Multiply grams x calories per gram
Example:
• 15 g protein = 60 calories (15 x 4)
• 29 g carbs = 116 calories (29 x 4)
• 8 g fat = 72 calories (8 x 9)
Step 3: Identify the Dominant Macronutrient
This Oatmeal with “Protein” is primarily a carb source NOT a protein source. How can you tell? It has 26 g carbs compared to 6 g protein. Protein only makes up 24 (6 g x 4) calories out of the 140 per serving or 17%. Carbs make up 74% of the calories per serving (26 g x 4/140 calories).
What about Kraft Smooth Peanut Butter?
Doing the math:
8 g fat X 9 = 72 calories out of the 90 calories per serving, or 80%!!
3 g carbs x 4 = 12 calories out of 90, or 8.5%
3 g protein x 4 = 12 calories, also 8.5%.
Peanut Butter is a FAT, as this macronutrient makes up most of the total calories per serving.
Whatever contributes the most calories is what the food actually is – even if marketing suggests otherwise. So-called “protein” bars are actually chocolate bars dressed up as a health food, and are actually a carb source despite the “protein bar” label. Don’t be fooled!
How Much Protein Do You Need for Optimal Muscle Growth?
For building muscle, research suggests a daily protein intake of:
• 1.6–2.2 g of protein per kilogram of bodyweight daily (0.7–1.0 g per lb)
• Spread protein intake evenly across meals
• Aim for 25–40 g of protein per meal to maximize muscle protein synthesis
This range is supported by Canadian strength and metabolism research, including work at McMaster University (Phillips & Van Loon, 2011).
Example:
A 180 lb (82 kg) lifter should consume 130-180 g protein/day
(82 x 1.6-2.2 = 130 -180).
Protein Distribution Matters:
• Aim for 25-40 g of protein per meal
• Spread across 3 to 5 meals
• Consume protein within 1 to 2 hours post-workout (Moore et al, 2009; Areta et al., 2013).
Bottom Line
Protein is critical for muscle repair, strength gains, satiety, and daily health. Lean meats, seafood, dairy (if tolerated), legumes, tofu, and quality protein powders are all excellent options. Understanding food labels and protein ratios will help you separate true protein foods from clever marketing.
Aim for 0.7-1g of protein/lb, and prioritize lean, nutrient-dense protein sources.
Footnote:
[1] Essential amino acids are vital organic compounds that your body requires to function properly but cannot produce on its own. Amino acids serve as the fundamental building blocks of proteins and play critical roles in numerous bodily functions, from building muscle tissue to producing hormones and neurotransmitters. While your body uses 20 different amino acids, nine of them are classified as “essential,” meaning you must obtain them through your diet/food as the body cannot synthesize them.
References:
- Areta, J. L., et al. (2013). Journal of Physiology, 591(9), 2319–2331.
- Dietitians of Canada. (2020). Healthy eating and protein guidelines.
- Health Canada. (2019). Canada’s Food Guide.
- Health Canada. (2022). Nutrition and healthy eating.
- Moore, D. R., et al. (2009). American Journal of Clinical Nutrition, 89, 161–168.
- Phillips, S. M., & Van Loon, L. J. C. (2011). Journal of Sports Sciences, 29(S1), S29–S38.
