What Is Protein—and Why Is It So Important?
Protein is one of the three macronutrients your body needs in large quantities, along with carbohydrates and fats. But unlike carbs and fat, your body doesn’t store protein for later use. That means you need a steady supply of it from the foods you eat.
Made up of amino acids (often called the building blocks of life), protein plays a role in just about every bodily function—from building and repairing tissues to producing enzymes, hormones, and immune cells.
6 Reasons to Make Protein a Priority
- It Builds and Repairs Muscles
Protein is crucial for muscle growth and recovery. Whether you’re exercising regularly or just staying active in everyday life, your muscles rely on protein to repair microtears and rebuild stronger. This is especially important as we age, when muscle loss can become a concern.
- It Keeps You Full Longer
Struggling with cravings or snacking too often? Protein helps regulate appetite by keeping you fuller for longer. It digests more slowly than carbohydrates, which means it stabilizes blood sugar and helps reduce those “hangry” feelings between meals.
- It Boosts Metabolism
Your body burns more calories digesting protein than it does carbs or fat—a process known as the thermic effect of food (TEF). While it’s not a weight loss hack on its own, it does give your metabolism a slight edge.
- It Supports Healthy Skin, Hair, and Nails
Proteins like collagen and keratin are essential for maintaining strong, vibrant hair, firm skin, and resilient nails. If your beauty routine doesn’t include nourishing your body from the inside out, you might be missing a key step.
- It Strengthens Your Immune System
Proteins form the structure of antibodies and other immune system components. A diet low in protein can weaken your immune response, making it harder to fight off illnesses.
- It’s Essential for All Stages of Life
From growth and development in childhood to maintaining strength in older age, protein plays a crucial role in every stage of life. It’s also especially important during pregnancy and recovery from illness or injury.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight (or 0.36 grams per pound) for the average sedentary adult. However, many health experts suggest aiming higher—especially if you’re active, trying to lose weight, or over 40. A more optimal range for many adults is 1.2 to 2.0 grams per kilogram of body weight.
To put that into perspective, a 150-pound adult might benefit from 80–120 grams of protein per day.
Best Protein Sources to Add to Your Diet
Protein-rich foods come in both animal and plant-based forms. Here are some popular and nutritious options:
Animal-Based Protein:
- Eggs
- Chicken breast
- Greek yogurt
- Lean beef
- Fish and seafood
- Cottage cheese
- Turkey
Plant-Based Protein:
- Lentils
- Chickpeas
- Quinoa
- Tofu and tempeh
- Black beans
- Edamame
- Nuts and seeds
For vegetarians and vegans, combining different sources throughout the day ensures you get all essential amino acids.
The Bottom Line
Protein is more than just fuel for bodybuilders—it’s essential for everyone. It supports muscle strength, appetite control, immune health, and so much more. Whether you’re starting a new fitness routine or simply want to feel better in your day-to-day life, making protein a consistent part of your meals is a smart and sustainable step toward better health.
Looking to boost your protein intake? Start by adding a quality source of protein to every meal, and you’ll quickly notice the difference in energy, focus, and overall well-being.
References:
Harvard Nutrition Source What Should you Eat Protein