Why is Protein Important? Unraveling the Essential Role Protein Plays in Your Body

Having reviewed hundreds of eating journals over the years, I’ve recognized some common patterns when it comes to nutrition choices. And it probably comes as no surprise that when first starting out with me, most people are not consuming enough quality macronutrients, most notably – protein.  

Whether you’re a busy professional, full-time parent, athlete in your spare time or simply want to feel more energized on a daily basis, ensuring you get enough protein in your diet is crucial for achieving any wellness goal. 

Protein has many health benefits that span from visible muscle gain to invisible hormone regulation, bone health, and balanced blood sugar levels. 

So, let’s dive into why it’s so important to get enough protein in your diet.

Building and Maintaining Muscle Mass

As we age, muscle mass naturally declines, leading to reduced strength and mobility. 

Including adequate protein in your diet helps counteract this trend by promoting muscle protein synthesis, the process that repairs and rebuilds muscle tissue. Strong muscles not only support physical performance but also contribute to healthy aging.

Bone Health

Protein isn’t just for muscles; it also plays a vital role in maintaining strong and resilient bones. As we age, bone density tends to decline, putting us at risk for osteoporosis and fractures. Protein provides the building blocks necessary for bone formation and mineralization.

Collagen, the most abundant protein in our bodies, is responsible for maintaining the flexibility and resilience of our bones. It forms a strong network of fibers, ensuring that our bones can withstand stress and absorb impact effectively.

Hormone Balance

Proteins are composed of amino acids, which are the building blocks used by your body to synthesize hormones. Hormones are chemical messengers that regulate various bodily functions, including metabolism, growth, reproduction, and mood.

Some hormones, such as cortisol, estrogen, and testosterone, are classified as steroid hormones. These hormones are derived from cholesterol, and protein is involved in the conversion of cholesterol into steroid hormones.

Certain proteins act as carriers and transporters for hormones in the bloodstream. Insufficient protein levels can disrupt hormone transport and binding, leading to imbalances.

Curb Cravings and Boost Your Metabolism

Protein serves a dual purpose here.

First, it helps curb cravings. Including protein-rich foods in your meals and snacks can keep you feeling fuller for longer by stabilizing blood sugar levels.

Protein does this by slowing down the absorption of carbohydrates. This prevents rapid spikes in blood sugar and insulin release. 

Part of this fullness is caused by protein stimulating hormones that make you feel full and decreasing the ones that cause feelings of hunger.

Second, it aids in boosting your metabolism. Protein has a higher thermic effect compared to carbohydrates and fats, meaning that the body expends more energy to digest and process it. Including protein-rich foods in meals and snacks can give your metabolism a natural boost.

Supporting Healthy Immune System Function

When asking why protein is important, the truth is protein isn’t just about muscles and weight management—it also plays a crucial role in supporting a robust immune system. The antibodies that defend against harmful pathogens are made up of proteins.

Protein acts as the chief architect behind the construction of immune cells, including white blood cells, T cells, and natural killer cells. With a protein-packed diet, you provide these cells with the necessary fuel to carry out their mission with utmost efficiency.

Certain amino acids found in protein possess anti-inflammatory properties, shielding our immune system from unnecessary inflammation. By taming excessive immune responses, protein helps maintain a balanced immune function, preventing chronic inflammation that can lead to various diseases.

Brain Health

Protein provides the building blocks for neurotransmitters, the chemical messengers that facilitate communication between brain cells. These incredible molecules play a crucial role in memory, mood regulation, and overall cognitive function, making protein an indispensable component in maintaining optimal brain health.

Protein is essential for repairing and regenerating brain tissues, and maintaining the blood-brain barrier. 

Research suggests that adequate protein intake may support brain function and reduce the risk of age-related cognitive decline. Protein-rich foods contain amino acids that contribute to the production of neurotransmitters, promoting mental clarity, focus, and memory.

Why Protein Matters for Women Over 40

Ladies and people who love ladies, listen up! Getting enough protein in your diet is especially vital for women over 40. It can come with numerous benefits and plays a prominent role in your overall health and wellbeing. And in my nearly 10 years as a nutrition coach, this is commonly overlooked. 

Fight Against Osteoporosis 

Since women typically have a smaller bone size, less bone density and, starting after 40, lower estrogen levels, us ladies tend to have a higher risk of osteoporosis. 

Developing osteoporosis can lead to lots of problems such as fractures, chronic pain and even height loss.

Protein is vital for maintaining bone density and strength.

Supporting Hormonal Changes

Hormonal imbalances can disrupt a woman’s physical and emotional wellbeing as she enters her 40s and beyond. 

Protein plays a crucial role in hormone synthesis and regulation, supporting the body’s hormonal balance. 

By ensuring adequate protein intake, women can optimize their hormone levels and experience increased vitality, improved mood, and a better overall sense of well-being.

Boosting Your Metabolism

Our metabolic rate naturally slows down with age. However, protein can help boost your metabolism in several ways, keeping weight-gain and hunger levels in check. 

Maintaining Muscle Mass

A common thing that women tend to experience as they age is sarcopenia, which is the loss of skeletal muscle mass. This can cause further issues as you age, including the loss of mobility. 

Protein plays a crucial role in preserving and building muscle tissue, which is essential for maintaining strength and overall functionality.

So, How Do I Ensure I’m Getting Enough Protein?

The best way to start is to simply start paying attention to what you’re eating. Commit to writing it down or using one of the many free meal tracking apps available. 

To take it a step further, a quick google search will show you that there are also several free online macro calculators available. These should help give you a solid estimate of what to target based on your age, level of activity and goals. 

Of course, if you are looking for an expert to help to put this into action with a customized plan and hold you accountable, please get in touch with me and let’s chat! It’s what I’ve been doing exceptionally well for my 1-on-1 accountability clients.

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Ready to Get More Protein in Your Diet?

I posted an easy cheat-sheets for how the different ways to get in the daily recommended servings of protein in my Instagram.