Protein is Not the Problem—But It's Not the Savior Either
MoCo Training and Meal Prep Tips From a Real-Life Bodybuilder (Who Actually Eats Whole Food)
You can barely scroll Instagram these days without seeing someone sipping a protein coffee or showing off a $15 smoothie like it holds the secret to life. And don’t get me wrong—protein is essential. But the obsession with it? That deserves a closer look.
As someone who trains hard, meal preps religiously, and competes in bodybuilding right here in Montgomery County, MD, I want to unpack the protein craze with a bit more clarity. Because for every person out here needing 160g of protein per day like me, there are dozens who are being misled into thinking they do too—without looking at their training, sleep, or food quality first.
How Much Protein Do You Actually Need?
Let’s break this down real quick:
Lifestyle Protein Target Sedentary (no workouts) ~0.8g/kg body weight Active lifestyle (light movement) ~1.2–1.4g/kg Gym-goer 3x/week ~1.4–1.6g/kg Athlete / Bodybuilder ~1.6–2.2g/kg
For me, sitting around 185 pounds (~84 kg), I’m consuming anywhere from 140 to 160 grams of protein daily. And trust me, it adds up fast. Every meal has to be intentional. Every bite has a purpose.
But if you're just hitting the gym a few times a week, aiming to stay healthy and feel good, you’re probably fine at 100–125g/day. No need to fall for the hype.
Not All Protein Is Created Equal
One of my biggest gripes? Protein-washing.
You’ve seen it: protein cookies, protein cereal, even protein water. And while the label might flex 10g of protein, the reality is often:
Low-quality protein sources (like collagen)
High sugar
Minimal impact on recovery or muscle building
Let’s talk collagen protein for a second. While it can be good for skin and joints, it’s not a complete protein. It lacks several essential amino acids, meaning it won’t do much for muscle repair or growth. Don’t count it toward your daily intake if you’re serious about results. Collagen lacks tryptophan and has a poor essential amino acid profile, making it incomplete and insufficient alone for muscle protein synthesis.
I personally stick to a whey isolate when I want top-tier recovery. For plant-based days, I roll with a pea + rice protein blend. Together, they make a complete protein and work great for digestion and inflammation. Still slightly inferior to whey in terms of leucine content, but far better than most stuff being sold on shelves.
Protein Is a Piece of the Puzzle—Not the Whole Picture
Let’s keep it a buck:
If you’re:
Sleeping 5 hours a night
Eating ultra-processed foods
Skipping workouts or just going through the motions
...then no amount of protein is going to transform your body.
What matters more than obsessing over grams?
Whole foods first (lean meats, legumes, nuts, eggs, greens)
Consistent, progressive training (not just random workouts)
Recovery (mobility work, rest days, hydration)
Here in Montgomery County, I work with busy professionals, parents, and weekend warriors. Most don’t need to micromanage their protein. They need realistic strategies to meal prep, stay consistent, and avoid the BS.
Takeaway: Know Your Lane
Protein is a powerful tool, but it’s not a magic pill. Know your training intensity. Know your goals. And above all, know your sources.
Whether you're lifting 5 days a week in Rockville, meal prepping for the week in Germantown, or trying to hit your first pull-up in Silver Spring, your protein strategy should match your lifestyle.
I always tell my clients: protein helps, but discipline, recovery, and real food do more.
Want help designing a meal prep plan that fits your goals and your lifestyle? Download my free shopping list + 10-minute meal guide and let’s get your nutrition game dialed in.
Rooted Fitness Collective | Chris Njoku
Certified Health Coach | Bodybuilder | DMV Trainer
www.rootedfitnesscollective.com
REFERENCES
In Support of Protien Needs
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Critique of collagen protein:
Gómez-Guillén, M. C., Giménez, B., López-Caballero, M. E., & Montero, M. P. (2011). Functional and bioactive properties of collagen and gelatin from alternative sources: A review. Food Hydrocolloids, 25(8), 1813–1827. https://doi.org/10.1016/j.foodhyd.2011.02.007