Finding Proteins That Nourish: Your Guide to Amino Acids and Feeling Your Best
🕒 6-7 min read
Only got a sec? Here’s a quick rundown:
Protein isn’t just for athletes. It’s foundational for supporting the health of your gut lining, regulating inflammation, fueling digestion-related enzymes, and helping your body stay resilient from the inside out.
Try building meals around high-quality protein sources (both animal and plant based) and notice how you feel after.
Browse my Gut Healthy Meals Pinterest Board for protein recipe inspiration.
If you’re feeling run-down, navigating digestive ups and downs, or struggling to feel satisfied after meals, focusing on protein can make a big difference.
📌 Keep reading - or save this post for later when you’re ready to nourish yourself with more intention.
I feel like protein either gets way too much attention - or not nearly enough.
It rarely seems to land in that balanced middle ground of what you actually need to know. You don’t have to eat heaps of steak all day long, but it’s also not something you can just assume you’re getting enough of.
No matter where you're starting with your protein intake, it's worth understanding how much it truly helps your body feel supported, resilient, and healthy. Protein shows up in your strength, in how your skin repairs, in your immune responses, and even in the clarity of your thoughts. It’s not flashy - but it is essential.
In my 12+ years of working with nutrition clients, one theme I come back to again and again is the power of protein - especially for those who’ve unintentionally crowded it out with too many carbs or processed choices.
Let’s take a closer look at what protein really is, how it supports your body day to day, and the nourishing foods that can help you feel your best, naturally.
What Are Protein and Amino Acids?
Protein is one of the three macronutrients - the others being fat and carbohydrates. Proteins are made up of amino acids. Some of these your body can make on its own, but nine of them - called essential amino acids - must come from food.
Each one plays a unique role in keeping you energized, focused, strong, and resilient.
Here’s a quick guide to the nine essential amino acids and how they support your body:
Histidine – Supports tissue repair, immune balance, and digestion.
Isoleucine – Fuels muscles and stabilizes energy, especially during activity or recovery.
Leucine – Builds and repairs muscle, supports energy during stress or growth.
Lysine – Aids calcium absorption, collagen formation, and immune/hormonal health.
Methionine – Helps with detoxification, supports liver health, strengthens hair and nails.
Phenylalanine – A precursor to brain chemicals that support mood and focus.
Threonine – Supports skin and connective tissue; helps fat metabolism and immunity.
Tryptophan – Helps produce serotonin and melatonin, promoting better mood and sleep.
Valine – Boosts muscle coordination, focus, and recovery.
Together, they’re like a behind-the-scenes crew, helping you feel strong, stable, and at home in your body.
This mix of animal and plant-based proteins offers your body the building blocks it needs for energy, repair, and resilience - one nourishing choice at a time.
Curious to see how different proteins make you feel? Download my free 7-Day Food & Observation Journal to help you connect the dots between what you eat and how it impacts your body, one meal at a time.
Why Protein Matters (Beyond the Numbers)
Protein is more than just muscle food - it’s the foundation of your body’s structure and function. From the strength in your core to the glow of your skin, and from the integrity of your bones to the enzymes and hormones that keep everything running smoothly, protein plays a vital role.
When you nourish your body with quality protein - in a way that feels aligned and supportive - it doesn’t just function. It thrives.
Here are 7 key reasons to prioritize quality protein in your day:
Structure & Strength
Forms the framework of your cells and tissues - supporting strength, posture, and stability.Muscle Maintenance
Essential for aging gracefully, moving with ease, and preserving muscle through hormonal shifts.Metabolism & Energy
Helps regulate blood sugar and fat metabolism for steadier energy levels throughout the day.Repair & Recovery
Speeds healing from illness, workouts, and inflammation - your body’s internal repair team.Immune Resilience
Supports antibody production and immune signaling to help you stay well.Growth & Renewal
Encourages skin repair, tissue regeneration, and healthy cellular turnover.Cognitive Clarity
Supports mental focus and emotional balance through key amino acids.
Together, these functions also create a strong foundation for gut health - by supporting the repair of your gut lining, regulating inflammation, fueling digestion-related enzymes, and helping your body stay resilient from the inside out.
Protein doesn’t have to be complicated, just intentional. Simple meals like this Buddha bowl can nourish your body with strength, clarity, and resilience.
How to Choose Protein That Feels Good in Your Body
Protein plays a powerful role in your well-being. So where can you find the kinds that truly support you? There’s no one-size-fits-all here. Just an invitation to tune in and notice how different proteins make you feel.
Animal-Based Proteins
Often called “complete proteins” because they contain all nine essential amino acids.
Meat (like beef, poultry, or pork)
Fish and shellfish
Eggs
Dairy (like milk, yogurt, cheese)
Quick Tip: Favor high-quality, minimally processed options - grass-fed, pasture-raised, wild-caught, organic.
Plant-Based Proteins
Most are incomplete alone but complete when paired thoughtfully. They often bring fiber and heart-healthy nutrients too.
Legumes (beans, lentils, chickpeas)
Nuts and seeds
Whole grains (quinoa, buckwheat, amaranth)
Soy foods (tofu, tempeh, edamame)
Quick tip: Combine foods like rice and beans, or oats and walnuts, to cover your amino acid bases.
Healthier Protein Choices
Tune into how different proteins make you feel so you can nourish your body in a supportive and sustainable way.
Swap excessive red and processed meats for:
More plant-forward options
Leaner cuts
Fish and seafood
Whether your body feels best with wild salmon or lentil stew, the right protein for you is the one that supports your energy, digestion, and ability to show up fully.
Looking for gut-friendly meal ideas that are nourishing and delicious? Check out my Gut Health Meals Pinterest Board - a curated collection of real-food recipes to support digestion, energy, and balanced eating.
Protein supports more than muscle - it helps you move through life with strength, grace, and longevity. Age is just a number when you’re nourishing your body well.
Final Thoughts: Honor Your Body with Every Protein Choice
Protein is more than just a number - it’s nourishment on a deeper level. When you choose proteins that support your digestion, energy, and repair - whether animal- or plant-based - you’re honoring your body’s ability to function at its fullest.
There’s no need to overthink it. Simply pause, listen, and notice which proteins help you feel your best. Fuel your day. Support your healing. And choose with intention.
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