What Is Protein: Your Guide to Protein and :ratio
Whether your focus is building better nutrition habits, supporting fitness goals, or simply understanding your macros more clearly, :ratio offers a simple way to bring more protein into everyday routines.
Additionally, :ratio has dairy protein, making it a complete protein because it contains all nine essential amino acids. Often called the building blocks of life, amino acids are used in normal body functions like growing, breaking down food and repairing body tissues, like muscle.
:ratio offers a high-protein dairy snack designed to make it easier to increase daily protein intake without changing how you already eat – without the complexity of tracking every meal or restructuring your diet.
Because at its core, it’s about making protein more accessible in the moments that already exist in your day: breakfast, snacks, and recovery.
Become a Protein Pro
What is protein, and why does it feel like everyone’s talking about it? Between muscle recovery, weight management goals and simply feeling fuller for longer, protein has become one of the most-searched nutrients around – and :ratio’s yogurt-cultured dairy snacks make it easy to get more of it into your day.
Below, we’re breaking down what protein actually does in your body, how much you need, how it fits into your macros, and how :ratio’s Protein and Pro-Fiber lines can help you hit your goals.
What is Protein?
Protein is one of the three macronutrients your body needs in large amounts, alongside carbohydrates and fat. It’s made up of smaller building blocks called amino acids, and there are nine “essential” amino acids your body can’t make on its own – you have to get them from food. When a protein source contains all nine essential amino acids in the right amounts, it’s considered a complete protein. Dairy protein, like the whey and milk protein in :ratio, is one example.
Protein isn’t just for athletes and gym-goers, either. It’s found in nearly every cell in your body and is a major structural part of your skin, bones, muscles, hair and nails. It also plays a role in vision, hormone production and immune function.
What Does Protein Do for Your Body?
Anytime your body is growing, repairing tissue or fighting off illness, protein is involved. It helps build and maintain muscle, supports enzyme and hormone production, and keeps your immune system running the way it should. Protein-rich foods, like :ratio’s yogurt-cultured dairy snacks, may also help you feel fuller for longer, which can make it easier to manage portions and skip the mid-afternoon snack spiral.
How Much Protein Do You Need?
Protein needs vary by age, sex, weight and activity level, so there’s no single number that’s right for everyone. As a starting point, most adults need a daily minimum of about 0.8 grams of protein per kilogram of body weight – roughly 65 grams a day for someone who weighs 180 pounds. [1] The USDA’s MyPlate guidelines put this in more practical terms, recommending that most adults get 5 to 6½ ounce-equivalents from the protein foods group each day. [2]
If you’re active, your needs likely run higher. Research from the International Society of Sports Nutrition suggests that daily intakes of up to about 1.2 to 2.0 grams per kilogram of body weight may help support muscle maintenance and growth during training, and help preserve muscle mass if you’re also working on weight loss. [3] That’s a wide range, so it’s worth talking to a doctor or dietitian if you want a target tailored to you and your goals.
What Foods Are High in Protein?
Protein shows up in more places than you might expect. Dairy products, beans, peas, lentils, eggs, lean meats, poultry, seafood, soy products, seeds, nuts and whole grains all contribute to your daily total, and even vegetables add a little. [2][4]
Getting protein from a mix of sources is usually the easiest way to hit your goals without overhauling your whole diet – which is part of why dairy protein has become such a popular starting point. It travels well, needs no prep, and delivers a meaningful amount of protein in a single serving.
Understanding Macros: How To Count Protein, Carbs, and Fat
You’ve probably heard the term “macros” mentioned just as much as protein lately – and the two are closely connected. Macronutrients (or “macros”) are the three nutrients that supply your body with energy: protein, carbohydrates and fat. Protein and carbs each provide about 4 calories per gram, while fat provides about 9 calories per gram.
Counting macros simply means tracking how many grams of each you’re eating, rather than just watching total calories. It’s a popular approach for people managing a specific eating pattern, training toward a goal, or who just want a clearer picture of what’s actually in their food – which is part of why it comes with a bit of a learning curve: figuring out your target ratios, then checking labels to see how a food fits in.
That’s part of why :ratio was built the way it is. We do the math up front, so you can see protein, carbs and sugar at a glance on every label, without needing a calculator. If you’re new to tracking, our full guide on how to count macros for beginners walks through the basics step by step, and if you want to go deeper on carbs specifically, we’ve also broken down the difference between net carbs and total carbs.
Meet the :ratio Family
Once you know your numbers, it’s easier to see how :ratio fits in. Our two lines are built around different macro balances, so you can pick the one that matches what you’re working toward. (All figures below are per 5.3 oz serving.)
:ratio Protein – 25g Protein
Built for anyone whose main goal is simply getting more protein into their day – whether that’s supporting a workout routine, staying fuller for longer, or closing the gap between what you’re eating and what you’re aiming for. Protein comes in a full lineup of flavors, from classic Vanilla and Strawberry to Key Lime and Black Cherry.
Best for:
- Building a higher-protein diet simply.
- Replacing lower-protein snack options.
- Supporting daily macro balance.
:ratio Pro-Fiber – 20g Protein, 10g Fiber
Pro-Fiber pairs 20 grams of protein with 10 grams of fiber per serving – roughly the equivalent of two and a half cups of oatmeal.* Fiber is a carbohydrate your body can’t fully digest, and most Americans don’t get enough of it: current estimates suggest only about 7% of adults meet their daily fiber needs.[6] Pro-Fiber is one way to help close that gap while still hitting your protein goals.
Best for:
- Supporting fullness throughout the day.
- Balancing protein with fiber intake.
- Reducing unnecessary snacking between meals.
Looking for more ways to build protein into your routine? Check out our 10 easy tips for getting more protein into your daily routine.
:ratio Protein and Pro-Fiber FAQs
Are :ratio Yogurt-Cultured Dairy Snacks Good for Weight Loss?
With a good portion of micronutrients, excellent protein-density, and lower sugar levels, :ratio products can be a great choice to help support weight loss; particularly the :ratio Protein and Pro-Fiber ranges.
Does :ratio Protein Have Live Cultures?
Yes. :ratio protein yogurt-cultured dairy snack is fermented using two live, active cultures, L. Bulgaricus and S. Thermophilus, giving it the same cultured, tangy taste as traditional yogurt.
Is :ratio Yogurt Greek Yogurt?
No. Although :ratio doesn’t meet the official standard of identity for yogurt – Greek or otherwise, it’s fermented using live and active cultures, giving it a similar tangy, creamy character to traditional yogurt.
What is :ratio Protein?
:ratio Protein is a line of yogurt-cultured dairy snacks and drinks built around one goal: maximizing protein. Each 5.3 oz cup delivers 25 grams of protein, making it an easy way to add more protein to breakfast, a post-workout routine, or an afternoon snack.
What’s the Difference Between :ratio Protein and Pro-Fiber?
Protein is built to maximize protein content (25g per cup). Pro-Fiber adds fiber into the mix (20g protein, 10g fiber). Both are fermented, yogurt-cultured dairy snacks – the difference just comes down to which macros you want to prioritize.
What is a :ratio Protein Dairy Snack?
“Dairy snack” is the more accurate name for :ratio’s products, since they technically don’t meet the FDA’s standard of identity for yogurt. Functionally, though, they’re made the same way as yogurt – fermented with live, active cultures – and deliver the same creamy texture and tangy taste, just built around a specific protein, carb and sugar target depending on the line: Protein, or Pro-Fiber.
Where to Buy :ratio Protein?
:ratio protein yogurt-cultured dairy snack is available at major grocery retailers nationwide, as well as through online grocery delivery services. Explore the full :ratio range to find the flavor and format that’s right for you.
What Are Some :ratio Flavors?
Across the full :ratio range, flavors include Vanilla, Strawberry, Strawberry Cheesecake, Blueberry, Peach, Coconut, Key Lime, Black Cherry, Mixed Berry, Lemon Meringue and Piña Colada, depending on the line. :ratio Protein specifically comes in Vanilla, Strawberry, Strawberry Cheesecake, Blueberry, Peach, Coconut, Key Lime, Black Cherry and Mixed Berry, plus Strawberry and Mixed Berry Protein Dairy Drinks for a sippable option.
Why is Protein Important?
Protein builds and repairs muscle, skin, bones, hair and nails, and supports enzyme, hormone and immune function. It’s one of just three macronutrients your body uses for energy, alongside carbs and fat, and getting enough of it also tends to help you feel fuller for longer – which can make it easier to manage overall food intake.
How Much Protein Do I Need?
Most adults need a daily minimum of about 0.8 grams of protein per kilogram of body weight – roughly 65g a day for someone who weighs 180 lbs. The USDA’s MyPlate guidelines translate that into about 5 to 6½ ounce-equivalents from the protein foods group daily. [2] Active adults, or anyone training regularly, may benefit from more – up to about 1.2 to 2.0g per kilogram, per the International Society of Sports Nutrition’s position stand.
Is Protein Good for Weight Management?
Protein alone isn’t a magic fix, but it can play a supporting role. Higher-protein foods tend to be more filling, which may help support appetite control as part of an overall balanced diet and healthy lifestyle. [5]
What Are Macros in Food?
“Macros” is short for macronutrients – the three nutrients that provide your body with energy: protein, carbohydrates and fat. Protein and carbs each provide about 4 calories per gram, while fat provides about 9. Tracking your macros means paying attention to the grams of each you eat, not just total calories.
How To Count Macros
Counting macros starts with setting a daily calorie target, then splitting it across protein, carbs and fat based on your goals. From there, it’s a matter of checking nutrition labels for grams of each and logging what you eat – either with a food scale and notebook, or a tracking app that does the math for you.
:ratio labels list protein, carbs and sugar clearly on every pack, so you can add them into your daily count at a glance. For a full step-by-step walkthrough, see our guide on how to count macros for beginners.
* 1 cup cooked oatmeal contains 4g fiber; :ratio Pro-Fiber contains 10g fiber per 5.3 oz serving.
Sources
[1] Institute of Medicine. 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537.
[2] U.S. Department of Agriculture. n.d. MyPlate: Protein Foods Group. MyPlate. https://myplate.food/food-groups/protein-foods.
[3] Jäger, Ralf, et al. 2017. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition 14 (20). https://doi.org/10.1186/s12970-017-0177-8.
[4] Harvard T.H. Chan School of Public Health. n.d. The Nutrition Source: Protein. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/.
[5] National Library of Medicine. n.d. Protein in Diet. MedlinePlus. https://medlineplus.gov/ency/article/002222.htm.
[6] U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. Dietary Guidelines for Americans, 2020–2025. 9th Edition. https://www.dietaryguidelines.gov/.