How Does Protein Support My Health and Fitness Goals?

You’ve no doubt heard it before: “Make sure you’re getting enough protein!” The importance of this macronutrient seems to be dominating the health-and-wellness conversation lately — and for good reason. Protein plays a foundational role in our health, influencing many of our bodies’ functions, including muscle repair, immune function, hormone health, and even mood and energy levels.

“One of the most critical things you can do to optimize your health and wellness is consume adequate protein,” says Samantha McKinney, RD, CPT, national program manager for nutrition, metabolism, and weight loss at Life Time. “A nutrition plan high in protein supplies your metabolism with important essential amino acids, stabilizes energy, and helps you feel more satisfied from meals and snacks.”

We asked McKinney and fellow nutrition and fitness expert Paul Kriegler, RD, CPT, senior director of nutritional products for Life Time, to further unpack the reasons protein is essential for our overall well-being.

Why does my body need protein?

1. Protein builds and repairs tissues in the body.

Protein molecules are made of smaller units called amino acids, which are crucial for a variety of metabolic processes. Amino acids and proteins make up the enzymes, hormones, neurotransmitters, and antibodies your body needs to function.

“Every structure in our bodies — including bone, muscle tissues, hair, skin, nails, and more — are made up of protein structures,” says Kriegler. “And it’s in constant turnover as we live our lives and move our bodies. So, if we don’t get enough, we have a hard time keeping up with the repair process, and that’s when we can start to see our health decline in many ways.”

2. Protein supports a healthy immune system.

Many people often think of the vitamins and minerals found in produce and certain supplements as being supportive of immune function — and they are. But protein also has an important role.

“The amino acids that make up protein are critical as building blocks for everything our immune system relies on,” says Kriegler. “They are the building blocks for our cell organelles, cell-membrane receptors, enzymes, antibodies, signaling molecules, and structural tissues that make up protective barriers such as skin and mucus membranes. If you’re in a protein deficit, healthy muscle tissue is broken down to supply [the] amino acids [that are] needed to maintain immune function.”

3. Protein helps maintain bone health.

In addition to getting adequate minerals and participating in regular weight-bearing exercise, consuming enough protein is essential for maintaining healthy bones.

“Some studies suggest that calcium may not be efficiently incorporated into bones when protein intake declines,” McKinney explains. “On the flip side, adequate protein is required for osteoblasts (cells that help make bone) to properly mineralize the bone and promote healthy bone density.

“Protein is also crucial for the production of collagen, which is integral to maintaining bone integrity, and it’s necessary to maintain strength and muscle mass. Strength training is necessary to support our bones. Strong muscles add healthy stress to our bones to make them more durable. And the entire process requires healthy protein intake.”

4. Protein helps with blood-sugar management.

Blood-sugar imbalances are highly prevalent, with an estimated one in three U.S. adults having impaired blood-sugar control, according to McKinney. A high-protein focus at each meal helps stabilize blood-glucose levels.

“When protein is included at meals, especially those containing starches or carbohydrates, it can help slow the rise of blood sugar,” says McKinney. “It’s slower to digest and helps flatten out the blood-sugar roller coaster many people are unknowingly riding. Those blood-sugar ups and downs are the most common culprits behind energy ups and downs, cravings, and even mood swings. Simply adding more protein at meals — and eating it first — can shift the blood-sugar patterns from sharp peaks and valleys to more gentle, oscillating waves.” (Learn more: “The Ultimate Guide to Healthy Blood Sugar.”)

How does protein support my fitness goals?

Muscle growth and maintenance: Adequate protein is key to maintaining lean body mass.

“Every single time you strength train, you’re tearing apart muscle,” McKinney explains. “Getting adequate protein helps support the maintenance or growth of muscle, or lean body mass — especially as you age. After all, you can’t build muscle out of nothing, and those amino acids are required.”

Kriegler adds that “as we age, our ability to digest protein becomes less efficient, which means we need more to support the functions in our body. Lean-muscle and bone-density loss also increase as we get older, especially if we’re not eating enough calories or protein. One of the most important things we can do to combat this is to make sure we’re consuming enough quality protein.” (Learn more: “Why We Need More Protein as We Age.”)

Improved body composition: High-protein diets can result in improved body composition for several reasons, according to McKinney.

“Consuming adequate protein improves satiety, prevents cravings, and helps maintain better blood-sugar levels,” she says. “It can also increase calorie expenditure more than carbs or fat, which helps build or maintain lean body mass. It’s been shown that those with higher protein intake (when combined with regular exercise) gain lean, strong muscle tissue and lose body fat more effectively than those with lower protein intakes, even if they exercise.”

How do I know if I’m getting enough protein?

What “enough” protein means is different for each of us, according to Kriegler.

“The amount your body requires depends on a number of factors, including how active you are,” he says. “Aiming to consume one gram of protein per pound of your body weight per day is a good starting point for active individuals. This aids muscle-tissue growth, repair, and performance”

A helpful goal for most active people is to aim to eat 30 or more grams of protein at each meal. (For protein-packed recipes, check out “How to Eat 30 Grams of Protein at Breakfast, Lunch & Dinner.”)

3 Tips for Eating More Protein

Optimizing your protein often takes a bit of strategy. “It’s easy to fall short of your target protein intake without a purposeful plan,” says McKinney. But there are things you can do, such as shakes and other preparation strategies, that can help.”

1. Include a high-protein food, such as meat, poultry, eggs, fish, or cottage cheese, with each of your meals and aim for portions that supply at least 30 grams of protein at each main meal.

2. Batch cook. Plan a day and time of the week to prep your meals and snacks. Since protein sources tend to be the most time-intensive, plan on batch cooking some shredded chicken, grass-fed patties, hard-boiled eggs, or other proteins to have on hand for meals throughout the week.

3. Supplement with a high-quality protein powder, such as the LTH All-in-One Shake Mix, using it to make a daily shake that gives you a protein boost. Quality protein powders that are well sourced and tested for contaminants are an easy way to boost the protein content of what you’re already consuming. For example, you can add LTH Prime Collagen Peptides to your morning coffee for an extra 19 grams, or mix LTH Vital Vegan Protein into oatmeal, pancake mix, or yogurt. (Protein powder can be added to more than just shakes too! Learn more: “10 Genius Ways to Use Protein Powder.”)

 

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