A Complete Guide to Support Muscle, Metabolism & Healthy Aging
As a Raleigh-based functional medicine practitioner, I’m often asked how much protein people really need to support muscle, metabolism, and healthy aging — especially after 40.
To make it easier, I’ve created a comprehensive protein reference guide that breaks down the protein content in everyday foods — from meats and seafood to dairy, beans, nuts, seeds, and grains. You’ll also find tips on combining plant-based foods for a complete amino acid profile and an explanation of complete vs. incomplete proteins.
Whether you’re tracking your intake or simply want to make more informed choices, this guide is a helpful tool to support your health and muscle goals.
How Much Protein Do You Need?
For most active adults, a general daily goal is to spread 0.7–1.0 grams of protein per pound of body weight evenly across meals.
Alternatively, use 1 gram per pound of lean body mass—especially if you’re strength training, recovering from illness, under chronic stress, or over age 40.
Here’s a quick guide to help you determine the best protein target based on your situation:
| Your Goal | Suggested Protein Target |
| Active, healthy weight | 0.7–1.0 g per lb of body weight |
| Overweight or obese | 1.0 g per lb of lean body mass (LBM) |
| Strength training, recovery, or high stress | 1.0–1.2 g per lb of body weight or LBM |
| Don’t know your lean mass? | 1.0 g per lb of ideal body weight |
| Over age 40 | Aim for the higher end (1.0–1.2 g per lb) |
After strength training, aim for:
- Premenopausal women: 30–40g of protein within 30-45 min post-workout
- Perimenopausal and menopausal women: 40–60g protein within 30 min post-workout
- Men: 40-60g of protein within 45-90 min post-workout
If you’re over 40, perimenopausal, or postmenopausal, your body requires more protein to stimulate muscle repair and prevent loss.
Quick Protein Shortcut
On average:
- 1 oz of cooked meat or fish = ~7 grams of protein
- 1 oz of raw meat or fish = ~6 grams of protein
Protein Sources and Amounts
Poultry
- Chicken breast, 3.5 oz – 30g
- Chicken thigh (average size) – 10g
- Drumstick – 11g
- Wing – 6g
- Cooked chicken meat, 4 oz – 35g
- 1 cup diced chicken – 43g
Fish & Seafood
- Most cooked fish (3.5 oz) – 22g
- Tuna, 6 oz can – 40g
- Shrimp, 3.5 oz – 24g
Beef
- Hamburger patty, 4 oz – 28g
- Steak, 6 oz – 42g
- Most cuts – ~7g per oz
Pork
- Pork chop (average) – 22g
- Pork loin/tenderloin, 4 oz – 29g
- Ham, 3 oz – 19g
- Ground pork, 3 oz cooked – 22g
- Bacon, 1 slice – 3g
- Canadian bacon, 1 slice – 5–6g
Eggs & Dairy
- Egg (large) – 6g
- Egg yolk – 3g
- Milk, 1 cup – 8g
- Cottage cheese, ½ cup – 15g
- Yogurt, 1 cup – 8–12g (check label)
- Soft cheese – 6g per oz
- Medium cheese (Cheddar, Swiss) – 7–8g per oz
- Hard cheese (Parmesan) – 10g per oz
Beans & Soy (per ½ cup cooked unless noted)
- Tofu, ½ cup – 20g
- Tofu, 1 oz – 2.3g
- Soy milk, 1 cup – 6–10g
- Black, pinto, kidney beans – 7–10g
- Edamame – 9g
- Split peas – 8g
- Lentils – 9g
Nuts & Seeds (per ¼ cup unless noted)
- Peanut butter, 2 tbsp – 8g
- Almonds – 8g
- Peanuts – 9g
- Cashews – 5g
- Pecans – 2.5g
- Walnuts – 5g
- Sunflower seeds – 6g
- Pumpkin seeds – 8g
- Flax seeds – 8g
- Chia seeds, 2 tbsp – 4g
- Hemp seeds, 2 tbsp – 10g
Grains (cooked, 1 cup unless noted)
- Quinoa – 8g
- Amaranth – 9g
- Buckwheat – 6g
- Brown rice – 5g
- Wild rice – 7g
- Oats – 6.5g
- White rice – 4g
Complete vs. Incomplete Proteins
Your body needs 22 amino acids to function properly. It can make 13 of them (non-essential), but 9 must come from food (essential amino acids).
- Complete proteins contain all 9 essential amino acids in sufficient amounts.
- Incomplete proteins are missing one or more essential amino acids, or don’t provide enough of them.
Complete Protein Sources
(* = plant-based)
- Meat
- Fish
- Eggs
- Dairy (milk, yogurt, whey)
- Quinoa*
- Buckwheat*
- Amaranth*
- Soy*
- Hemp seeds*
- Chia seeds*
- Spirulina*
Incomplete Protein Sources
- Most legumes (beans, lentils, peas, peanuts)
- Grains (rice, oats, wheat)
- Nuts & seeds
- Vegetables
Incomplete proteins are not inferior — they just need to be combined with other foods to form a complete amino acid profile.
Complementary Protein Combinations
These food pairings create a complete amino acid profile and are great for plant-based diets:
- Rice + beans
- Whole-grain pita + hummus
- Oats + peanut butter
- Grain bowl with seeds + lentils
- Spinach salad + almonds
These foods don’t need to be eaten in the same meal, but should be consumed within the same day to ensure adequate amino acid intake.
Bottom Line:
If you’re in the Raleigh area and want personalized guidance on protein, muscle loss, or longevity-focused nutrition, I’d love to support you through a holistic, functional medicine approach.
Protein is vital for muscle strength, metabolism, immune function, and long-term health. Use this guide to make more informed choices — whether you’re meal planning, tracking macros, or simply aiming to feel stronger and age well.