Why 150g of Protein Isn't Always Equal

G'day Legend,

Protein is having a moment right now. Everyone’s tracking it, chasing it, building their meals around it. And it doesn’t surprise me that the most commonly tracked macro inside Alma is protein. It’s also the target people hit most consistently (more than carbs or fats), which tells me how locked in everyone is on getting it right.

But here’s the thing: while the number matters, there’s a much bigger factor beyond simply “hitting your target”… and it may explain why two people eating the same amount of protein can get completely different outcomes in performance, recovery, and body composition.

In this week’s newsletter (4 min read):
🥩 Why protein quality matters more than quantity
🌱How sourcing changes how protein actually works in the body
🎯 Why “hitting your target” isn’t the same as using protein well

If you’ve got a mate who’s locked in on protein but not seeing results, send them THIS link.

Why Protein Quality Matters More Than Quantity

Yes, beef is considered a complete protein, meaning it contains all the amino acids your body needs.

But that’s where most of the conversation stops.

What we rarely talk about is where that protein comes from, how the animal was raised, and what else comes along with it.

Because protein doesn’t show up alone. It comes packaged with fats, micronutrients, and other compounds that influence how well your body digests it, absorbs it, and actually uses it.

This is where sourcing (especially regenerative farming practices) becomes relevant to your health, not just ethics or sustainability.

What Is Regenerative Farming? (Simply Explained)

When I first heard the term regenerative farming, I honestly thought:
“Isn’t this just… farming?”

Growing up in Australia, a lot of this was normal. Animals were outside, grazing, moving, living the way they’re meant to. With a much bigger population, the US has pressure to produce food fast and at scale, which often means higher-density farming.

So what does “regenerative” actually mean?

At its core, regenerative farming works with nature instead of against it.

It focuses on things like:

• Rotational grazing so the land can recover

• Healthier soil

• Animals eating a more natural diet

• Less stress on the animal throughout its life

The result isn’t just better land. It’s better food.

Why This Matters for Your Health

Quick disclaimer.

We don’t yet have huge human studies proving regenerative farming directly improves health outcomes.

But we do have consistent differences earlier in the chain, starting with the soil.

Regeneratively managed soils tend to have:

• Higher organic matter

• Better mineral availability (like magnesium, calcium, and zinc)

• More diverse microbial life

When animals graze on this land, the meat can end up with a better nutrient profile too.

So while the final “proof” in humans is still emerging, the inputs are clearly different. And those differences can matter.

Foods from these systems are also typically less processed, more nutrient-dense, and closer to how humans have eaten for most of history.

That can show up in real life as better digestion, better recovery, and better results from the same protein intake.

Protein Digestibility: It’s Not Just What You Eat

Protein only helps you if your body can actually break it down and use it.

Highly processed protein — or protein stripped from its natural food matrix — often lacks the supporting nutrients that aid digestion and absorption. That’s when people start to notice friction.

Common signs include:

• Bloating

• Heaviness after meals

• Poor recovery despite “hitting protein targets”

Protein from animals raised on natural diets comes packaged differently. It’s not just amino acids — it includes enzymes, minerals, and cofactors that support digestion. A simple way to think about it: Less stress on the animal often means less stress on your gut.

This isn’t about eating more protein. It’s about eating protein that’s easier to use.

Accompanying Nutrient Density: The Hidden Advantage

Here’s the part most people miss.

Protein doesn’t work alone. It needs support.

Those extra nutrients that come with whole, well-raised animal foods act like “helpers” that make protein more effective. Without them, protein still counts on paper, but it can deliver less in practice.

That’s why two people can both eat 150g of protein and get totally different outcomes.

One feels strong in training, recovers quickly, and sees progress. The other hits the number but still feels flat, slower to recover, or stuck despite doing “everything right.”

Same macros. Different results.

When protein comes bundled with its supporting nutrients, your body doesn’t have to fight so hard to make it useful.

It recognizes the package, uses it efficiently, and you feel the difference.

The Bigger Picture

Over the next few weeks, we’ll go beyond muscle repair.

Protein quality doesn’t just influence strength, recovery, and body composition. It can also shape gut tolerance, inflammation, and long-term resilience.

That’s why two people eating the same amount of protein can walk away with wildly different outcomes.

Next week, we’ll talk about the fat that comes with your protein, and why it matters more than most people realise.

This Week’s Recipe: 30 Minute Skirt Steak

My favorite regenerative protein is (you guessed it) steak. I get all my regenerative protein delivered to my door by the amazing company Force of Nature, and love to cook up a skirt steak with potatoes and broccoli. Cooking the perfect steak is an art, and if I do say so myself, I’ve mastered it. Give it a go.

👉 Recipe here

Nutrition: cals: 514   •   fat: 24g   •   protein: 29g   •   carbs: 45g

Quick Notes

🎁 Reminder, the January referral challenge prize is a free year of Alma premium – all you have to do to enter is refer a mate. Every referral is an entry.

#EatGoodFeelGood

— DC