When it comes to nutrition, protein is often a top focus – and for good reason. As one of the three macronutrients (along with carbohydrates and fats), protein plays a vital role in your overall health. But there’s more to protein than just muscle-building. Whether you’re an athlete, a busy professional, or simply looking to improve your overall wellbeing, understanding how protein benefits your body is key to optimising your nutrition.
What is Protein?
Proteins are made up of amino acids, which are the building blocks your body uses to create new cells, repair tissue, and support various bodily functions. Out of the 20 amino acids, nine are considered essential because your body can’t produce them – they must come from your diet. This is why it’s important to ensure you're getting enough high-quality protein from your meals (Wolfe, 2006).
Why Protein is Essential for Your Health
Muscle Maintenance and RepairProtein is perhaps best known for its role in muscle building and repair. Every time you exercise or engage in physical activity, your muscles experience tiny tears. Protein helps repair those tears, making muscles stronger and more resilient (Phillips et al., 2012). Whether you're lifting weights or going for a run, adequate protein intake helps your body recover and perform at its best.
Supports Immune FunctionProtein is crucial for maintaining a healthy immune system. The antibodies that fight off infections are made from proteins, and without enough protein in your diet, your immune system might not function as effectively (Gleeson et al., 2013). Ensuring a steady supply of protein helps your body stay resilient against illness.
Keeps You Full and SatisfiedUnlike carbohydrates, which tend to cause blood sugar levels to spike and crash, protein helps stabilise your blood sugar and keep you feeling fuller for longer. This can be especially helpful for those looking to manage their weight or avoid snacking between meals (Flood-Obbagy et al., 2006). High-protein foods like eggs, beans, and lean meats provide a long-lasting sense of satiety.
Supports Healthy Skin, Hair, and NailsCollagen, the protein that provides structure to your skin, hair, and nails, is another reason why protein is essential for beauty from the inside out. Consuming enough protein helps maintain the health of these tissues and supports repair, reducing the likelihood of dryness, breakage, or damage (McDowell et al., 2019).
Enzyme Production and Hormonal BalanceYour body relies on enzymes to break down food, metabolise nutrients, and perform a host of other functions. Many enzymes are made of protein, as are hormones that regulate everything from your mood to your metabolism. Without adequate protein, your body’s ability to produce these crucial molecules may be compromised (Jahoor et al., 2018).
How Much Protein Do You Need?
The amount of protein you need depends on several factors, including your age, gender, activity level, and overall health. The general recommendation is about 0.8 grams of protein per kilogram of body weight for the average adult (Institute of Medicine, 2005). However, athletes or individuals engaging in intense physical activity may need more – often around 1.2 to 2.0 grams per kilogram of body weight (Phillips, 2014).
Sources of Protein
There are plenty of ways to incorporate protein into your diet. Here are some excellent sources of protein:
Animal-based protein: Chicken, turkey, lean beef, pork, eggs, fish, and dairy products (such as milk, cheese, and yogurt).
Plant-based protein: Lentils, beans, chickpeas, quinoa, tofu, tempeh, edamame, and nuts and seeds. While plant-based proteins may not always provide all the essential amino acids in one food, combining them (like rice and beans) ensures you’re getting a complete protein profile (Young, 2003).
Supplements: If you find it difficult to meet your protein needs through food alone, protein powders (whey, pea, or hemp) can be a convenient option, especially for athletes or people with busy schedules.
Balancing Your Protein Intake
While protein is essential, it’s important to balance it with other macronutrients to ensure a well-rounded, nutritious diet. Healthy fats and complex carbohydrates should also be part of your daily intake to fuel energy, support metabolism, and provide essential vitamins and minerals.
Final Thoughts
Protein is more than just for bodybuilders or athletes – it’s a critical nutrient for everyone. From muscle repair to immune support, protein is vital for maintaining a healthy, functioning body. By focusing on quality protein sources, whether from animal or plant-based foods, you can help your body function optimally and feel your best. So, next time you’re planning a meal, make sure to include a protein-packed food for a balanced, nourishing plate!
References
Flood-Obbagy JE, Rolls BJ, Phillips PA. (2006). The effect of protein on appetite and food intake. The Journal of Nutrition, 136(3), 791S-793S.
Gleeson M, Bishop NC, Oliveira M, et al. (2013). Exercise immunology: nutrition and immune function. International Journal of Sport Nutrition and Exercise Metabolism, 23(2), 131-142.
Institute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, Sulfate. National Academy Press.
Jahoor F, et al. (2018). Protein metabolism and metabolic effects of dietary protein. Amino Acids, 50(10), 1461-1470.
McDowell LM, et al. (2019). The role of dietary protein in skin, hair, and nails health. Clinical Nutrition, 38(3), 907-916.
Phillips SM. (2012). The science of muscle hypertrophy: The basics. Strength and Conditioning Journal, 34(3), 14-24.
Phillips SM. (2014). Protein requirements and supplementation in strength sports. Nutrition and Health, 23(3), 159-167.
Wolfe RR. (2006). The underappreciated role of muscle in health and disease. The American Journal of Clinical Nutrition, 84(3), 475-482.
Young VR. (2003). Protein and amino acid requirements in human nutrition. Annual Review of Nutrition, 23(1), 377-402.
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