'Protein Is a Dial: Understanding the Different Sources of Protein' by Scott

Americans are obsessed with protein right now.

Protein shakes. Protein bars. Protein chips. Protein in everything.

And listen — I’m not mad about it.

Protein is one of the most powerful tools we have for changing body composition, improving metabolism, building lean muscle, and staying full in a world that seems designed to keep you hungry.

But here’s the problem…

Most people still don’t understand what protein actually is.

Or more importantly:

Not all protein sources are the same.

If you want to eat like an athlete, think like a bodybuilder or physique model, and feel like a healthy human again…

You need to understand this simple truth:

Protein is not just a number.

Protein is a dial.

Let’s break that down.

Why Protein Matters

Protein is the most satiating macronutrient.
That means it keeps you full longer than carbs or fat.

If you’ve ever felt like you’re stuck on the “crab train”…

Always snacking. Always hungry. Always circling the pantry like a raccoon at midnight…

Protein is your exit ramp.

It helps with:
 

• Appetite control
• Muscle maintenance (especially as we age)
• Fat loss and re-composition
• Blood sugar stability
• Recovery from training
• Hormone signaling

Protein is the foundation.
But the source is where the real story begins.

Animal Protein vs Plant Protein: The Full Story Matters

There’s a lot of noise today about plant-based diets. I’m not here to throw tomatoes at anyone. Plants have a role — especially for fiber, antioxidants, and microbiome diversity.

But when it comes to protein…

Animal proteins are simply different.

Animal Protein Advantages

Animal proteins tend to be:
 

• More bioavailable (your body absorbs more of it)
• Complete amino acid profiles
• Higher in leucine (the muscle-building trigger amino acid)
• More nutrient dense per bite

That’s why athletes, bodybuilders, and people trying to get lean almost always anchor their nutrition with animal protein.

Plant Protein Reality Check

Plant proteins often come with:
 

• Lower protein density per serving
• More carbohydrates
• More digestive burden (especially legumes)
• Incomplete amino acid profiles unless combined

And here’s the big one…

You usually need to eat a lot more volume of plant food to match the protein in animal food.
That matters.

Because many people today are dealing with:
 

• IBS
• bloating
• gut inflammation
• food sensitivities
• chronic digestive stress

So, telling someone to “just eat more beans” is not always helpful. Sometimes the answer is: Eat a smaller amount of a higher-yield protein source. That’s coaching.

Protein Density: A Simple Comparison

All values below are based on 100g uncooked portions:

Chicken Breast (Lean Classic)
 

• 165 calories
• 23g protein
• 0g carbs
• 3g fat

Chicken is the king of lean re-composition.
High protein, low fat, easy dial for fat loss.

Salmon (Performance + Omega-3 Power)
 

• 182 calories
• 22g protein
• 0g carbs
• 10g fat

Salmon is protein plus brain fuel.
A little higher fat, but elite nutrient density.
This is the “strong and healthy” protein source.

Eggs (Nature’s Multivitamin)
 

• 155 calories
• 13g protein
• 1g carbs
• 11g fat

Eggs are amazing… but they’re fattier. That’s not bad. It just means:

Eggs are a different dial setting.

More maintenance, more strength season, less “cutting phase.”

Tofu (Plant-Based Example)
 

• 76 calories
• 8g protein
• 2g carbs
• 5g fat

Tofu can work, but notice the difference:

To match the protein in chicken… You’d need almost 3 times the amount. That’s a lot more volume and digestion.

The Bodybuilder Secret: Protein Is a Dial

This is one of my favorite coaching truths:

Bodybuilders don’t just “eat protein.” They select protein like an artist selects paint. Because protein sources come with different fat levels, calorie density, and satiety.

Lean Protein Dial (Fat Loss + Re-composition)

Choose:
 

• Chicken breast
• Turkey
• White fish
• Shrimp
• Ahi tuna

Example: Ahi tuna has 29g protein with only 130 calories per 100g.

That’s pure efficiency.

Higher-Fat Protein Dial (Strength + Maintenance)

Choose:
 

• Ribeye
• Whole eggs
• Salmon
• Ground beef

These support hormones, recovery, and strength. But if your goal is fat loss? You may need to turn the dial leaner.

Protein and Hunger: The Most Underrated Tool

If someone tells me: “Coach, I’m always hungry…” My first question is almost always:

How much real protein are you eating?

Protein shuts down cravings. It stabilizes appetite hormones. It helps you stop feeling like you need a snack every two hours. Most people aren’t overeating because they’re broken…

They’re overeating because they’re under-proteined.

The Coaching Takeaway: Choose the Right Protein for the Season

Here’s the Fast.Eat.Live. mindset:

You don’t need perfection. You need awareness.

Ask yourself:
 

• Am I trying to lean out? → go leaner
• Am I training hard? → add fattier performance proteins
• Is my gut struggling? → choose high-yield animal proteins over heavy legumes
• Do I feel hungry all day? → increase protein at breakfast and lunch

Protein is a dial. Turn it with intention.

Final Thought

In a world full of confusion…Protein is one of the simplest anchors you can build your health around. But don’t just count grams. Understand the source. Understand the yield. Understand the dial. Because when you do…
You stop eating like the average American… And you start eating like someone who’s finally in control.

That’s Fast.Eat.Live.

By Coach Scott Jansen
Fast.Eat.Live.

Editorial comments expressed in this column are the sole opinion of the writer. Always consult a physician before starting an exercise or diet regime.