Protein is the cornerstone of human health, essential for building and repairing muscles, tendons, organs, and skin. Beyond its structural role, protein contributes to the synthesis of enzymes, hormones, neurotransmitters, and various other molecules critical to life. The amino acids found in protein form the building blocks of all living organisms, making it indispensable for health and vitality.
Protein is such an essential nutrient that your brain has developed specific mechanisms to increase or decrease your desire for it depending on your needs. These mechanisms are challenging to override through willpower alone and most people naturally eat the right amount of protein for their specific requirements.
Why Protein is Essential
Your brain is biologically wired to regulate protein intake to meet your body’s requirements, signaling hunger or satiety based on need. While most people naturally consume adequate protein, certain situations necessitate a deliberate increase in protein intake for improved outcomes.
Protein is also central to long-term health and longevity, influencing numerous physiological processes:
· Cellular Repair and Renewal: Protein supports the body’s ability to repair damaged cells and tissues, promoting resilience and slow aging.
· Metabolic Health: Adequate protein intake maintains healthy blood sugar levels, lipid profiles, and insulin sensitivity, reducing the risk of metabolic disorders such as diabetes and cardiovascular disease.
· Bone Health: Protein works synergistically with calcium and vitamin D to maintain bone density, reducing the risk of fractures and osteoporosis with age.
· Immune Function: Many components of the immune system, including antibodies and cytokines, are protein-based, making protein vital for fighting infections and diseases.
· Cognitive Health: Amino acids from protein are precursors to neurotransmitters, supporting memory, focus, and emotional well-being.
Situations That Benefit From Increased Protein Intake
Generally, you should be eating as much protein as you crave, however, certain situations benefit from an increase in protein intake, either temporarily or as part of a more long term nutrition plan.
Fat Loss
Traditional calorie-restricted dieting will definitely reduce body weight, but it also causes the loss of lean muscle mass. Simple calorie reduction in an effort to lose weight often leads to one becoming ‘skinny-fat’.
There is much research to suggest that a diet higher in protein is effective for fat loss. Protein is also more satiating than both fat and carbohydrate, which means you will feel more satisfied after eating it resulting in you naturally eating less.
Ideal amount of protein for fat loss:
A protein intake at approximately 30% of calories seems to be optimal for fat loss. It both boosts the metabolic rate and causes a spontaneous reduction in calorie intake. This translates into 0.8 - 1.2 grams of protein per poind of ideal body weight. It's important to experiement and find out what works best for you. Older and more active individuals will probably do better at the higher ranges.
Increasing Muscle Mass
Protein is the nutrient required to build and rebuild muscle. Engaging in activities that are performed to build muscle shifts your body’s response to protein synthesis. Resistance training raises your anabolic ceiling and higher protein intakes will thus yield greater muscle mass and strength gains. This response increases with greater protein availability.
Resistance training also makes you more efficient at using protein so that you can maintain your muscle mass with less protein. If maintenance is your goal, the extra protein becomes unnecessary.
Similarly, endurance training requires higher protein intake to reduce the lean mass losses associated with negative calorie balances, whether they stem from lower calorie intakes or higher expenditures.
Ideal amount of protein for increasing muscle mass:
It is important to eat enough protein if you want to gain and/or maintain muscle. Suggested intakes range from 1.0 g – 2.0 g of protein per pound of ideal/goal body weight but are dependent on factors including age, sex, activity levels and goals.
Balancing Blood Sugar
Diets higher in protein have been shown to support blood sugar control and have a stabilizing effect on blood sugar markers. Furthermore, following a high-protein diet can lead to beneficial changes in a wide range of metabolic, cardiovascular and inflammatory markers, from cholesterol and triglycerides to C-reactive protein.
Stress
Stress hormones are catabolic meaning they increase the breakdown of muscle and tissue protein. Acute stressors (such as a heavy work out) use this positively and the catabolic effect is necessary to begin rebuilding and repairing the tissue, making you stronger, faster, fitter and more able. The problem occurs when the stress becomes chronic, perpetually raising your stress hormones and creating a consistently catabolic state. When you are chronically stressed, the tissues in your body begin breaking down. The tissue breakdown is caused in part by collagen proteins being used up faster than they are replaced. It becomes especially important to eat proteins that contain collagen in these trying times.
Although eating more protein can support the prevention of muscle and tissue wastage it is always highly recommended to create lifestyle strategies to cope with and lessen chronic, daily stressors.
Recovery
Traumatic damage to your tissues requires more protein to make the necessary repairs and recovery.
After surgery, protein intake is probably the most crucial aspect your nutrition and subsequent recovery. Many doctors even recommend that surgical patients take whey protein isolate post-operatively for a few days.
To further support recovery from injury, trauma, illness or surgery, increase your gelatin/collagen intake. These are the primary proteins used to rebuild new skin and connective tissue and gelatin is also a good source of arginine, another recovery promoting amino acid.
Getting older
As you age, your body becomes less efficient at processing protein. To maintain nitrogen balance or prevent too much muscle wasting, you will require more protein as you get older independent of your activity level. With correct protein nutrition it becomes possible for the elderly to build muscle and improve bone mineral density through resistance training.
Meat cravings
Junk food cravings are often signs of nutrient deficiencies. Real food cravings are your body signalling you truly need a specific vitamin, mineral or nutrient. If you find yourself craving meat, eat some. Try choosing cuts and preparations rich in gelatin and glycine including:
- · Bone broth.
- · Neck and shank cuts.
- · Oxtail and connective tissue-rich meats.
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Best Protein Sources
Choosing the right protein sources is essential to maximizing nutritional benefits and support your real food diet. Here are the top sources:
· Pasture-Raised Meats: Grass-fed beef, lamb, pork, and pasture-raised poultry provide high-quality protein along with essential fatty acids and micronutrients.
· Wild-Caught Fish and Seafood: Salmon, mackerel, sardines, and shellfish are rich in protein and omega-3 fatty acids.
· Eggs: Organic, pasture-raised eggs are an affordable and nutrient-dense source of protein.
· Organ Meats: Liver, heart, and kidneys are among the most nutrient-dense foods, packed with vitamins, minerals, and high-quality protein. Learn more about including organ meats in your diet here
· Bone Broth and Collagen-Rich Cuts: Bone broth, oxtail, shanks, and other cuts are rich in connective tissue.
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Prioritize minimally processed, whole foods to ensure optimal nutrient intake and avoid inflammatory additives. Consider the following:
· Source Quality: Prioritize high-quality, real food protein sources such as pasture-raised meats, wild-caught fish, and organic eggs.
· Type of Protein: Incorporate a mix of muscle meats, organ meats, and collagen-rich foods to meet diverse nutritional needs.
· Timing: Spread protein intake evenly across meals to optimize absorption and muscle protein synthesis.
Conclusion
Protein is a vital nutrient with far-reaching impacts on health, from muscle building and fat loss to stress management and recovery. Its role in supporting longevity, metabolic health, immune resilience, and cognitive function cannot be overstated. By aligning protein intake with your body’s specific needs, you can unlock its full potential to support your health and vitality throughout life.