How do you know if you have a protein deficiency or if you’re getting enough protein? How much protein do we really need anyway, especially if we’re trying to build muscle? Many of us have lingering questions about this important macronutrient. Protein is crucial for muscle-building and for repair and recovery after a workout.
When you’re staying dedicated to your resistance training program and putting in the work, it’s also crucial that you get your protein and nutrition dialed in for the best possible results. For those who are vegan or vegetarian, you might still have questions about the best meat-free alternatives that still provide a protein punch.
To find the answers to these protein questions, we asked the chief medical officer for Lindora and protein expert Dr. Kamelia Kashani to share valuable insight.
Expert insight from the chief medical officer
The Manual: What are the signs or symptoms of protein deficiency?
Dr. Kamelia Kashani: Protein deficiency isn’t always obvious at first, but it can have a real impact on your overall health and performance. Some common signs include fatigue, weakness, and loss of muscle mass, especially if you’re active. You might also notice hair thinning, brittle nails, slower wound healing, or getting sick more often due to weakened immune function.
In more severe cases, protein deficiency can cause swelling in the legs or face. Even a mild deficiency can quietly affect your metabolism, recovery, and strength, which makes getting enough protein essential, not just for athletes but for any man who wants to stay strong, lean, and resilient.
TM: What are your top three favorite protein sources?
Dr. Kamelia Kashani:
- Pasture-raised eggs — Nutrient-dense, versatile, and a complete protein.
- Grilled salmon — Packed with protein and omega-3s for heart and brain health.
- Lentils — A plant-based powerhouse with fiber, iron, and about 18g of protein per cup cooked.
TM: What are your top three alternatives for meat that still pack a good protein punch?
Dr. Kamelia Kashani: You don’t have to eat meat to meet your protein needs; there are plenty of plant-based and dairy-free options that are widely available and protein-rich, including:
- Eggs — One of the most complete and bioavailable sources of protein, with about six or seven grams per egg. They’re versatile, easy to cook, and packed with essential vitamins and minerals.
- Greek yogurt — Especially the plain, nonfat, or low-fat varieties, which deliver 15 to 20 grams of protein per serving. It’s a great option for breakfast, snacks, or post-workout recovery — just watch for added sugars.
- Lentils and black beans — Affordable and nutrient-dense, these are excellent plant-based options, providing around 15 to 18 grams of protein per cooked cup, along with fiber, iron, and other key nutrients. Lentils and black beans are perfect for soups, salads, or burrito bowls.
TM: What tips do you recommend to ensure we’re getting good-quality protein?
Dr. Kamelia Kashani: To get the most out of your protein intake, focus on both quality and variety. Aim to include a mix of animal and plant-based sources throughout the week. Each offers different nutrients that support your overall health. Choose whole food proteins when possible, like eggs, fish, poultry, beans, and Greek yogurt, and prioritize options with a complete amino acid profile.
When buying packaged protein products or powders, read the labels carefully. It’s best to look for clean ingredients and avoid added sugars, excessive sodium, or artificial fillers. If you’re eating mostly plant-based, combine complementary sources, like rice and beans or hummus and whole-grain pita, to ensure you’re getting all the essential amino acids.
Cook smart—grilling, roasting, or steaming preserves the protein’s integrity without adding unnecessary fat. Finally, space your protein out across meals rather than loading it all into dinner. Your body can utilize it more efficiently when it’s distributed throughout the day.
TM: How much protein do we really need in our diets?
Dr. Kamelia Kashani: The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but that number is just the bare minimum to prevent deficiency — it’s not meant to optimize performance, strength, or long-term health. For most men, especially those who are active or looking to improve body composition, that’s simply not enough.
A more optimal target is 1.2 to 1.6 grams per kilogram of body weight per day, which translates to roughly 0.6 to 0.75 grams per pound. That range supports muscle maintenance, metabolic health, recovery, and fat loss, all of which become even more important as you age. If you’re trying to build muscle, lose weight, or stay active and energized, this higher intake gives your body the tools it needs to perform and repair at its best. Spread it out evenly across your meals for maximum benefit.
TM: Could you share with our readers how to properly measure the amount of protein you need throughout the day? How can we make sure we’re getting enough?
Dr. Kamelia Kashani: Measuring your protein needs doesn’t have to be complicated; it just takes a little math and consistency. Start by identifying your goal body weight in pounds, then multiply that number by 0.6 to 1.0, depending on your activity level and goals. The lower end works for general health and maintenance, while the higher end supports muscle building, fat loss, or high training demands.
Once you have your daily protein target, divide it evenly across your meals and snacks, which helps optimize muscle protein synthesis and keeps you fueled throughout the day. A good rule of thumb is to aim for 20 to 40 grams of protein per meal, depending on your overall target.
For example, if your goal is 150 grams of protein per day and you typically eat four meals, you’d aim for around 35 to 40 grams of protein per meal. Tracking it for a few days, either by reading labels or using a food app, can help you build awareness and hit your goals consistently. Once you’re in the habit, it becomes second nature.
TM: Do you recommend protein for breakfast in the morning? If so, what are your favorite high-protein breakfast meals?
Dr. Kamelia Kashani: Absolutely. Starting the day with protein improves satiety, mental focus, and blood sugar stability. It also helps reduce cravings later in the day.
My favorite high-protein breakfasts:
- Greek yogurt parfait with berries and nuts.
- Egg and veggie scramble by itself or with avocado toast.
- Protein smoothie with whey or pea protein, with frozen berries, banana, chia seeds, and hemp seeds.
TM: What about men who want to build muscle?
Dr. Kamelia Kashani: If your goal is to build muscle, your protein needs go beyond general health and maintenance. For optimal muscle growth and repair, most men should aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day — or about 0.75 to 1.0 gram per pound. This range supports the increased demands of resistance training, recovery, and lean tissue development.
But it’s not just about how much protein you eat — it’s also about when and how you eat it. To maximize muscle protein synthesis, it’s best to spread your protein intake evenly across three to five meals per day, aiming for around 30 to 40 grams of high-quality protein per meal. This approach keeps your body in a more anabolic, muscle-building state throughout the day and supports better recovery between workouts. Combined with progressive strength training and adequate sleep, this strategy helps you gain lean mass more efficiently and sustainably.
TM: What are your thoughts on protein shakes, and do you think protein shakes can be helpful for athletic performance and muscle-building?
Dr. Kamelia Kashani: Protein shakes can be a highly effective and convenient tool for supporting athletic performance and muscle growth when used strategically. They’re not meant to replace whole foods, but they’re incredibly useful in situations where it’s hard to get enough protein from meals alone. For example, shakes are ideal post-workout, when your body needs quick, easily digestible protein to kickstart muscle repair and recovery. They’re also great on busy days when you’re on the go or short on time or simply as a way to top off your daily protein intake without adding excess calories or prep time.
The key is choosing high-quality formulas. Look for protein powders with clean labels, minimal added sugars, and complete protein sources, such as whey isolate, egg white protein, or pea protein, for dairy-free options. Also, check for third-party testing or certification to ensure purity and potency. When used correctly, protein shakes can support strength gains, recovery, and body composition goals, especially when paired with resistance training and a solid overall nutrition plan.
