Three Things You Need to Know About Protein

By Dr. Cindy Dallow PhD, RD

Living in the mountains means you’re probably not sitting still very often. Whether you’re out on the trails, skiing fresh powder, or putting in miles on your bike, protein is one nutrient you don’t want to overlook. It’s not just for bodybuilders—it’s essential for anyone who wants to stay strong, recover well, and keep doing the activities they love.

Here are three things about protein that every active person should know:

1. Active People Need More Protein—But Not as Much as Some Influencers Say

Being active—whether that means skiing, running, biking, or hiking—puts extra demands on your muscles. They need protein not just for recovery, but also to keep you strong and resilient for the next workout or adventure. That’s why active people generally require more protein than those with a mostly sedentary lifestyle. But you don’t need to go overboard: the sweet spot for most active folks is 1.4 to 1.6 grams of protein per kilogram of body weight per day. For a 150-pound (68 kg) person, that’s roughly 95 - 109 grams daily. 

Many social media influencers recommend up to 2.2 grams per kilogram per day but research shows this higher amount doesn’t improve performance—it just means bigger meals and a higher grocery bill.

2. Distribute your protein requirement into 3-4 meals and 1-2 snacks. Many people eat little or no breakfast, a small lunch, and then a big protein-filled dinner as shown below.

It’s better to spread your protein out into 3 or 4 meals per day. This is because a “meal protein threshold” needs to be reached every four hours or so, to stimulate MPS and to maintain skeletal muscle mass and function as shown below.

How much do you need at each meal? Between 0.25 and 0.40 g/kg/meal, which equals about 20 - 40 grams/meal.

3. Both Plant and Animal Protein Support Muscle Growth

A common myth is that you can only build muscle with animal protein. Not true. Both plant and animal proteins can effectively stimulate muscle protein synthesis—the process that helps your muscles repair and grow stronger.

Animal-based proteins (like eggs, dairy, fish, or chicken) naturally contain all the essential amino acids. Plant proteins (like beans, lentils, tofu, quinoa, and soy milk) can do the same when eaten in a varied diet. If you’re plant-based, mixing and matching protein sources ensures you’re getting everything your muscles need.

Bottom Line

Protein isn’t just for bodybuilders—it’s for anyone who wants to keep skiing, riding, and running strong for years to come. Get enough (but not too much), spread it evenly throughout the day, and know that both plant and animal sources work. That’s a simple formula for fueling your active mountain lifestyle.

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Interested in a Nutritional Plan for yourself?

Dr. Cindy Dallow Phd, RD is now accepting new patient that will cater to any nutritional needs, for weight lose or gain, to improved sport performance, improved cognition and promoting a longer an healthy life.

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References:

Wolfe RJ, Miller SL. The recommended dietary allowance of protein: a misunderstood concept. JAMA 2008;299:3891-2893.

Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84:475-482.

Mamerow MM et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in health adults. J Nutr. 2014:144:876-880.

Morton RW et al. Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Front Physiol. 2015;6:245.

Phillips SM et al. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab.2016:41:565-572.