Here’s why your body loves protein (and how you can get enough of it)
22/08/2024
Want to know the basics of why protein is so important? Our expert nutritionist is here with all the answers, from its benefits to its essential building blocks.
Your body contains a huge variety of proteins with a lot of different roles, from keeping your muscles and bones healthy to supporting your immune function. But why do you need them and how much do you need?
With the help of our sports nutritionist, Emily Foster, we’ve pulled together the benefits of protein, why your body loves it and listed some protein-rich foods to help with your intake…
So, what is protein exactly?
Protein is a macronutrient, which are types of food the body needs (e.g. carbohydrates, proteins and fats). Macronutrients (‘macros’) provide us with different functions such as energy.1
“Amino acids are the building blocks of protein”, says Emily. Protein is made up of amino acids and there are 20 types of amino acids.2
She explains, “There are non-essential amino acids, which the body can produce itself, and essential amino acids, which the body cannot produce and therefore needs to get through your diet.”
There are nine essential amino acids in total.3 We can obtain these nine from eating foods like green veggies, lentils, beans, nuts, dairy, and meat.
Our bodies essentially build all the different proteins it needs from these amino acids when we digest it from our diets.4
Why is protein good for you?
Protein isn’t only essential to staying healthy – there are specific benefits to ensuring your intake is where it needs to be, particularly if you’re into exercise. These are:
- muscle recovery – your body needs protein to help repair and grow muscle that has been broken down during exercise as it helps your muscles to recover. Regular exercise will mean you need a little bit more protein than usual.5 If you want to know more, check out the role of protein and how it helps with movement
- calorie burning – several studies have found that consuming a high protein diet not only reduces body weight but may also enhance body composition.6 Protein also takes longer to digest than carbohydrates and fats, meaning more energy is required to break it down, which uses more calories. It can also help you to feel fuller for longer periods7,8
- immunity supporting – protein is composed of amino acids, 20 different types in total.9 It's long been known that a deficiency of dietary protein or amino acids can impair immune function.10 Research has shown that protein-calorie malnutrition and deficiencies are associated with weakened immune responses and risk of infection11
What can I do to increase my protein intake?
Emily explains, “As well as building muscle mass and supporting us as we age, foods high in protein are typically rich in a variety of vitamins and minerals that can support immune system function, hair and skin health, and hormone production in the body.”
Making some small changes to your diet is all there is to it. Check out some examples of protein-rich foods and the amount of protein they typically give you:
100g of broccoli – 2.8g 12
100g kale – 2.9g 13
50g pistachio nuts – 10g 14
100g pinto beans – 6.7g 15
100g of tofu – 8g 16
50g peanut butter – 12g 17
1 pint of unsweetened soy milk – 17g 18
1 serving of whey powder (31g) – 24g
1 protein bar (60g) – 21g
If you’re someone who exercises regularly, you may want to consider supplementing with a protein powder. Emily says, “Whey protein has one of the important amino acids in there called leucine, which triggers a process called muscle protein synthesis. Basically, it's muscle rebuilding.”
Protein supplements such as shakes and bars can be an excellent source of protein if you’re veggie or vegan – or if you’re struggling to include enough protein-rich food in your diet.
It can often be difficult to maintain a high protein diet if you don’t eat meat, but we’ve got you covered with nine great sources of protein for vegetarians.
How much protein do I need?
Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.19
The final say
Your body loves protein and – with some tasty swaps – you will too. There are many delicious ways you can up your protein intake, like with these coconut protein popsicles or this chia berry pudding.
You can find out more from Emily Foster in our 'When is the best time of day to take protein?' article