Protein for You and Your Dog

Eating well and staying strong while working toward a healthy weight

As a vegan, I’ve heard this question plenty of times: “Where do you get your protein?”

BTW, I am so done with that question….answering it feels like a broken record a long time ago now!

My answer starts with foods like tofu, lentils, beans, and soy milk. But the more useful question is: Are we getting the protein we need to support the life we want to live?

That matters when we’re walking, running, building strength, or trying to lose weight. It matters for our dogs, too—even the ones who consider supervising dinner a strenuous activity.

For people and dogs alike, a healthy weight plan should help us lose excess fat while keeping the muscle that supports movement and everyday life. Protein has a part to play, alongside balanced meals, suitable activity, and rest.

How protein helps us

Our bodies break protein down into amino acids, which we use to maintain and repair tissues and make substances such as enzymes and antibodies.

When we exercise, protein helps support muscle repair. During weight loss, getting enough protein—along with strength training—can help preserve muscle. Protein can also make meals more satisfying, which may help us manage hunger. But adding protein does not automatically cause weight loss; our overall food intake still matters.

A protein bar still has calories. So does a shake. Check the whole nutrition label, including serving size, added sugar, sodium, and calories, rather than choosing something simply because “high protein” appears on the package.

How much do we need?

There isn’t one target that suits everyone. Age, body size, exercise, and health all influence our needs.

Sports nutrition guidance commonly places protein intake for healthy people who exercise regularly at approximately 1.4–2.0 grams per kilogram of body weight each day, or about 0.64–0.91 grams per pound. For a 150-pound person, that works out to roughly 95–136 grams daily. This is an exercise-related range, not a requirement for everyone taking a neighborhood stroll.

A registered dietitian can help choose a realistic target for your activity and weight goals. If you have kidney disease or a prescribed diet, get individual guidance before increasing protein.

Spread protein across meals instead of trying to fit the whole day’s supply into dinner. For a plant-based routine, that might look like:

Breakfast: oatmeal made with fortified soy milk.

Lunch: lentil soup or a bean bowl.

Dinner: tofu with rice and vegetables.

A snack when needed: edamame or soy yogurt.

Amounts vary by product and portion, so use labels to see how your meals add up.

After a workout keep it practical

You don’t have to panic because you missed a strict 30-minute protein deadline. Your total daily intake and regular meals matter, and the muscle-building response to exercise lasts well beyond that narrow window.

After a demanding workout, a meal or snack containing protein and carbohydrates supports recovery. Tofu with rice, or soy milk with a banana, can fit that purpose. Protein supplies building materials; carbohydrates help replace the fuel used during exercise.

A short, easy walk usually doesn’t call for an extra recovery shake. Your next regular meal may do the job.

Our dogs need protein too

Protein supports our dogs’ muscles, tissue repair, immune function, skin, and coat. That fur requires ongoing maintenance! Their claws also contain keratin, a structural protein.

Even a dog who spends much of the day snoozing needs adequate protein. However, more fur does not automatically mean a dog needs more protein than a person, and extra protein won’t necessarily improve an already well-nourished dog’s coat.

The best starting point is a food with a complete and balanced nutritional adequacy statement for your dog’s life stage. A “high protein” claim alone doesn’t tell you whether the food meets all their needs.

Plant ingredients can contribute protein to dog food, too. What matters is the digestibility, amino acid balance, and nutritional adequacy of the entire diet. A bowl containing a protein-rich ingredient is not automatically a complete canine meal.

Helping dogs lose weight while keeping muscle

If your dog needs to lose weight, simply cutting their usual food portion drastically can also cut essential nutrients.

Veterinary weight-loss diets are designed to provide adequate nutrients within a smaller calorie allowance. Their protein content can help preserve lean tissue, while protein and fiber may help with fullness. Ask your veterinarian to set a feeding plan that considers your dog’s weight, muscle condition, health, and activity.

Measure meals and count the extras. For most healthy dogs, complete and balanced food should provide at least 90% of daily calories, with treats and unbalanced toppers together supplying no more than 10%. That is a calorie limit, not a percentage of bowl space.

One useful habit is to set aside part of your dog’s measured daily food for training rewards. Those little bites count toward dinner rather than becoming an additional meal.

Does an active dog need a high protein food?

A dog taking daily walks has different demands from a dog doing sustained, strenuous work. Working and endurance dogs may need more concentrated nutrition, including more protein and fat, depending on the amount and intensity of exercise. A performance formula should match that workload.

For your walking companion, start with suitable complete and balanced food and monitor weight, muscle condition, and energy with your veterinary team.

And keep human protein bars and shakes to yourself. Some contain ingredients unsafe for dogs, including xylitol, a sweetener that can cause life-threatening poisoning.

Build habits you can enjoy together

Our meals don’t have to match for us to share a healthy routine.

I can enjoy tofu, beans, grains, and vegetables while Freedom enjoys her measured, nutritionally balanced meal. Then we can make time for movement that suits us both—whether that means a comfortable walk, gentle play, or a few minutes of training.

If only one of you needs to lose weight, only that one needs a weight-loss plan. The shared goal is feeling well and enjoying life together.

Start with one small step today: include a useful protein source in your meals, measure your dog’s food, and make room for an outing you both enjoy.

What’s your favorite way to fuel a day with your dog? Hit reply and tell me.

One foot, one paw at a time.

Have a happy and healthy tail wagging day,

Pam and Freedom