Episode
The Protein Episode
- Podcast
- Timber & Steel Podcast
- Published
- Feb 4, 2026
- Duration seconds
- 2080
- Processing state
not_requested- Canonical source
- https://timberandsteelgym.com/podcast/the-protein-episode
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Summary
Protein is having a moment. It's on every label, in every supplement aisle, and all over social media. But between the government recommendations, the bodybuilding advice, and everything in between, it's hard to know what actually matters. In this episode, Clayton and Jennie cut through the noise and talk about what protein is, why it matters, how much you need, and when to eat it. If you've ever wondered whether you're getting enough (or too much), this one's for you. ### Discussion Outline **What is Protein?** - One of three macronutrients (along with carbohydrates and fats) - The building block for body structures, especially muscles - Essential for body function, muscle support, bone health, and kidney function - Gets broken down into amino acids, the individual building blocks your body uses **Essential Amino Acids & Complete Proteins** - Nine amino acids are "essential" because your body can't make them—you must get them from food - Complete proteins contain all essential amino acids (most animal sources) - Plant-based proteins can provide all amino acids when varied sources are combined - Your body doesn't distinguish between plant and animal protein once it's broken down into amino acids **Where to Find Protein** - Animal sources: Meat, fish, eggs (easiest sources for complete proteins) - Plant sources: Beans, lentils, tofu, other legumes - Plant-based eating requires more intentionality to get varied sources, but it's totally doable **How Much Protein Do You Need?** - FDA recommendation: 0.5 grams per pound of body weight (bare minimum for average, non-active person) - Popular "bro science" recommendation: 1.0 gram per pound of body weight - Timber & Steel recommendation: **0.7 grams per pound of body weight** - The 0.7 recommendation is above minimum, support…