Welcome to the world of nutrition, where each nutrient plays a unique and essential role in our health and wellbeing. Today, we’re diving deep into the fascinating world of protein! This isn’t just about muscle gains or fitness fads; it’s about uncovering the deeper roles that protein plays in our bodies. As a Registered Dietitian, I get to wear my nutrition detective hat every day, and I’m passionate about sharing this knowledge with you. Together, we’ll explore how this mighty macronutrient is not just about building muscles, but is also a star player in supporting our overall health and wellbeing. So, grab a cup of your favorite tea, make yourself comfy, and let’s dive into the fantastic world of protein!
What is protein?
Protein is one of the three essential macronutrients, alongside carbohydrates and fats. It is composed of small units called amino acids, which are often referred to as the building blocks of life. Our body uses 20 different types of amino acids to construct various proteins, which perform various functions, from creating structural components of cells to acting as enzymes, antibodies, and messengers.
What are the benefits of protein?
- Reproductive Health and Hormone Balance: Hormones are chemical messengers that play a vital role in our body, including our reproductive health. A balanced intake of protein can help in the formation and regulation of hormones, including those related to fertility (such as peptide hormones).[1,2] This is because proteins help to stabilize our blood sugar levels by slowing the absorption of glucose from the carbohydrates we eat, which in turn helps to regulate insulin levels—a hormone produced by the pancreas. This balancing act is crucial as consistently high sugar levels can lead to insulin resistance and other hormonal imbalances.[1] Additionally, eating protein-rich foods can make us feel fuller for longer, reducing the chances of overeating and weight gain, which is vital since excess body fat can further disrupt our hormone balance.[1]
- Glucose Tolerance: Protein can play a role in improving glucose tolerance, which is crucial for managing and preventing diabetes. Consuming protein with a meal can help slow the absorption of carbohydrates and thus reduce the post-meal rise in blood sugar. A randomized controlled trial compared the effects of diets with varying amounts and sources of protein on insulin sensitivity in individuals with obesity and insulin resistance. The results demonstrated that after one month, high-protein, low-calorie diets significantly improved insulin sensitivity by 60-90% in these individuals, regardless of weight loss and whether the protein source was animal or vegetable.[3] In another study, 20 insulin-resistant obese women were assigned to either a Mediterranean diet or a high-protein diet, both containing the same number of calories, to compare how these diets affected their metabolic health. The results showed that the high-protein diet was more effective than the Mediterranean diet in reducing insulin resistance and improving blood sugar stability.[4]
- Maintaining a Healthy Weight: Incorporating protein-rich foods into your meals can be a game-changer for weight management. Consuming enough protein can help you feel fuller for longer, thereby reducing unnecessary snacking and overeating.[5] For example, a study of 156 obese Chinese adolescents were randomly assigned to eat either a high-protein egg breakfast or a steamed bread breakfast.[6] The results showed that the group eating the egg breakfast experienced increased feelings of fullness, ate less food at lunchtime, and had reduced body weight after three months.[6] This group also had higher levels of hormones that promote feelings of fullness (PYY and GLP-1), suggesting that the high-protein breakfast helped with weight loss by making these adolescents feel fuller and eat less later in the day.[6]
- Sarcopenia and Healthy Muscle Mass: Sarcopenia, or muscle loss, is a major risk factor for health problems in older adults, and studies have shown that not getting enough energy and protein is linked to reduced muscle mass in this group.[7] Having adequate muscle mass can help prevent metabolic syndrome. In a study involving 90 healthy Japanese women aged 65 years and older, researchers looked at how body composition, specifically muscle mass and visceral fat (the fat around internal organs), is related to metabolic syndrome (MetS) – a group of conditions that increase the risk of heart disease and other health problems.[8] The results showed that having more visceral fat was linked to a higher risk of MetS, while having more muscle mass was linked to a lower risk of MetS, even after accounting for the amount of visceral fat a person had.[8] This suggests that keeping muscle mass up in older age might help protect against heart disease and other health problems related to MetS.[8]
How much protein do I need?
Protein requirements can vary based on several factors, including age, sex, physical activity level, and overall health. Here are the general daily protein recommendations for adult males and females, but it’s important to consult with a healthcare professional for personalized advice. For adult males, the Recommended Dietary Allowance (RDA) for protein is 56 grams per day and for adult women, it’s 46 grams per day.
Foods high in protein
Here are some of the top sources of protein per 3.5 ounces/100 grams serving:[9]
- Lean chicken breast: 32 grams
- Lean pork chops: 31 grams
- Tuna: 29.9 grams
- Skirt steak beef: 28.7 grams
- Firm tofu: 17.3 grams
- Lentils: 9 grams
- Low-fat yogurt: 5.7 grams
- Eggs: 12.6 grams
Include a variety of these in your diet to ensure you’re not only meeting your protein needs but also getting all the essential amino acids your body requires.
Bottom Line:
Protein is far more than a nutrient for those looking to build muscle; it is a critical part of overall health. From playing a role in hormone balance to assisting in weight management, glucose tolerance, and maintaining vibrant muscles as we age, protein is indeed a powerhouse nutrient.
Remember, everyone’s protein needs are different and it’s essential to find what works best for your unique body and lifestyle. Need extra guidance? Book a free call with me here! I’m here to answer your questions and help you navigate your path to optimal health through nourishing food choices.
References:
- Peeru, S. Protein rich foods are important in hormonal balance. Linkedin.com.
- Lang, A., BSc, & MBA. (2021, November 3). Everything you should know about hormonal imbalance.
- González-Salazar, L. E., Pichardo-Ontiveros, E., Palacios-González, B., Vigil-Martínez, A., Granados-Portillo, O., Guizar-Heredia, R., Flores-López, A., Medina-Vera, I., Heredia-G-Cantón, P. K., Hernández-Gómez, K. G., Castelán-Licona, G., Arteaga-Sánchez, L., Serralde-Zúñiga, A. E., Ávila-Nava, A., Noriega-López, L. G., Reyes-García, J. G., Zerrweck, C., Torres, N., Tovar, A. R., & Guevara-Cruz, M. (2021). Effect of the intake of dietary protein on insulin resistance in subjects with obesity: a randomized controlled clinical trial. European Journal of Nutrition, 60(5), 2435–2447.
- Tettamanzi, F., Bagnardi, V., Louca, P., Nogal, A., Monti, G. S., Mambrini, S. P., Lucchetti, E., Maestrini, S., Mazza, S., Rodriguez-Mateos, A., Scacchi, M., Valdes, A. M., Invitti, C., & Menni, C. (2021). A high protein diet is more effective in improving insulin resistance and glycemic variability compared to a Mediterranean diet—A cross-over controlled inpatient dietary study. Nutrients, 13(12), 4380.
- Pugle, M. (2018, June 22). How 30 grams of protein at breakfast can help you lose weight. Healthline Media.
- Wang, S., Yang, L., Lu, J., & Mu, Y. (2015). High-protein breakfast promotes weight loss by suppressing subsequent food intake and regulating appetite hormones in obese Chinese adolescents. Hormone Research in Paediatrics, 83(1), 19–25.
- Landi, F., Calvani, R., Tosato, M., Martone, A., Ortolani, E., Savera, G., D’Angelo, E., Sisto, A., & Marzetti, E. (2016). Protein intake and muscle health in old age: From biological plausibility to clinical evidence. Nutrients, 8(5), 295.
- Nomura, K., Eto, M., Ogawa, S., Kojima, T., Iijima, K., Nakamura, T., Araki, A., Ouchi, Y., & Akishita, M. (2020). Association between low muscle mass and metabolic syndrome in elderly Japanese women. PloS One, 15(12), e0243242.
- Whitbread, D. (2009, March 9). Top 10 foods highest in protein. Myfooddata; My Food Data.
