The Power Of Protein: Why It Matters For Your Health

We’ve all heard it before: “Make sure you’re getting enough protein.” But what exactly is protein, and why does it matter so much for our overall health? 

Jennifer Fabrowicz, NP, a board-certified family medicine nurse practitioner at Franciscan Physician Network in LaPorte, answers these questions. 

Key Takeaways: Protein In Your Diet

• Protein is a critical macronutrient and the primary building block for your body's muscle, bone, skin, blood, and cartilage. It's composed of amino acids, nine of which must be obtained through diet.
• Getting enough protein offers significant health benefits, including normalizing blood sugar levels, promoting a feeling of fullness (aiding weight management), boosting muscle repair and growth, and supporting a strong immune system.
• Excellent protein sources are widely available and include lean meats, eggs, fish, dairy (like Greek yogurt), legumes (beans/lentils) and nuts/seeds. Protein drinks can supplement a diet if needs aren't met in a whole-food diet.
• The recommended daily intake of protein for a healthy adult is 0.8 grams per kilogram of body weight, but needs are higher for older adults, athletes, pregnant/lactating women, and those recovering from injury or illness.

What Is Protein?

Protein is one of the body’s vital macronutrients — nutrients we need in large amounts to survive. It serves as the building block for muscle, bone, skin, blood and cartilage. Protein also plays a role in forming enzymes, hormones and antibodies, all of which are essential for your body’s everyday functions.

“There are 20 amino acids in human proteins, and nine are crucial and indispensable because they can only be obtained through a person’s diet,” Fabrowicz explained.

Why Do Our Bodies Need Protein?

Getting enough protein in your diet does far more than help your body build muscle. This vital nutrient supports hormone and enzyme production, strengthens the immune system, and promotes bone health.

“If a person gets enough protein through their diet, it can help with normal glucose or sugar levels,” Fabrowicz said. “It also helps with bone health and can actually help the body heal from injuries faster.”

What Are The Benefits Of Eating More Protein?

According to Fabrowicz, protein contributes to process called protein turnover, which is essential for organ function, body composition and metabolic balance. Eating enough protein can:

• Support weight loss by making you feel fuller, reducing hunger and slowing carbohydrate absorption.
• Lower the risk of type 2 diabetes by helping to regulate blood sugar.
• Improve blood pressure control, which can reduce the risk of stroke and heart disease.
• Keep bones and muscles strong as we age.

Where Can You Find Protein?

Protein comes from a wide variety of foods, making it easy to incorporate into almost any diet. Common sources include: 

• Nuts (peanuts, tree nuts and walnuts) 
• Seeds (Almonds, pumpkin seeds and sunflower) 
• Seafood (salmon, tuna, shrimp, crab, eggs and legumes) 
• Eggs
• Legumes (beans and lentils
• Dairy products (Milk, Greek yogurt, cottage cheese)
• Lean meats (Beef, lamb, pork)
• Poultry (chicken, turkey, duck, or any other kind of birds) 
• Tofu.

However, Fabrowicz advised being mindful about certain protein choices.

“If you’re pregnant or breastfeeding, watch for mercury levels in fish,” she said. “And if you’re eating prepackaged foods, keep an eye on cholesterol, carbs and fat content.”

How Much Protein Do You Need?

For most healthy adults, the recommendation is about 0.8 grams per kilogram of body weight per day. 

Certain groups need more, including older adults, pregnant or breastfeeding women, athletes in intense training and people recovering from illness, injury or surgery.

Does Protein Impact Energy Levels? 

Protein is often associated with strength and muscle, but it also plays a role in energy. 

“Protein and energy go hand in hand,” Fabrowicz said. “Energy will be taken from your carbohydrates and fats directly influencing how the protein's utilized in your body. So it's important that you get enough carbohydrates and fats, so protein is efficiently used when your energy is taken, when your energy intake is meeting your body's needs.”

In short, a balanced diet ensures protein does its best work.

Are Protein Drinks Helpful?

Protein shakes and supplements can be beneficial for people who struggle to meet their protein needs through food alone.

Fabrowicz noted protein drinks especially helpful for older adults, malnourished patients or athletes looking to build muscle mass. 

”It’s suggested that older or malnourished adults, intake 30 grams or more per serving, taken twice daily and or soon after an athlete exercises to help increase muscle mass,” she said. “An example is a protein drink usually contains 10 to 20 grams of protein per a hundred milliliters.”

What Are The Signs Of Protein Deficiency? 

Not getting enough protein can lead to a variety of health concerns. Symptoms may include weakness, muscle wasting, slow wound healing or a weakened immune system. In more severe cases, protein deficiency can cause growth delays in children, developmental issues or even changes in hair and skin.

Protein is more than just a gym buzzword; it’s a cornerstone of health. It fuels muscle growth, strengthens bones, supports immunity, regulates hormones and promotes healing. 

“Protein’s so important for everyone’s regulation of their body tissues and organs,” Fabrowicz said. “They’re the main building blocks for our bone, skin, muscle and other tissues.”

When planning meals or snacks, consider incorporating protein-rich foods, whether that’s Greek yogurt for breakfast, lean chicken at lunch, or legumes at dinner. Your body will thank you.