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Here’s why your body loves protein (and how you can get enough of it)
Written byJodi M Johnson
Reviewed byEmily Foster
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
Summary
1What is protein?
Protein is a macronutrient, which are types of food the body needs (e.g. carbohydrates, proteins and fats)…
2What are the benefits of protein?
Protein isn’t only essential to staying healthy – there are specific benefits to ensuring your intake is where it needs to be, particularly if…
3How to increase your protein intake
Emily explains, “As well as building muscle mass and supporting us as we age, foods high in protein…
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.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. British Nutrition Foundation. Nutrition information about protein and plant-based protein [Internet]. British Nutrition Foundation. 2023. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
2. Allowances NRC (US) S on the TE of the RD. Protein and Amino Acids [Internet]. www.ncbi.nlm.nih.gov. National Academies Press (US); 1989. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/#:~:text=Both%20animal%20and%20plant%20proteins
3. Lopez MJ, Mohiuddin SS. Biochemistry, essential amino acids [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/
4. British Nutrition Foundation. Nutrition information about protein and plant-based protein [Internet]. British Nutrition Foundation. 2023. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
5. Protein and exercise. Protein and exercise [Internet]. British Heart Foundation. 2024 [cited 2024 Aug 6]. Available from: https://www.bhf.org.uk/how-you-can-help/events/training-zone/nutrition-for-sporting-events/protein-and-exercise#:~:text=swap%20sandwich%20fillings%20to%20tuna
6. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Sep 30;29(3):166–73. Available from:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
7. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiology & Behavior. 2020 Nov;226:113123.
8. Leidy HJ, Armstrong CLH, Tang M, Mattes RD, Campbell WW. The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men. Obesity (Silver Spring, Md) [Internet]. 2010 Sep 1;18(9):1725–32. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034047/
9. LaPelusa A, Kaushik R. Physiology, Proteins [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990/
10. Li P, Yin YL, Li D, Woo Kim S, Wu G. Amino acids and immune function. British Journal of Nutrition [Internet]. 2007 Apr 3;98(02):237. Available from: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/amino-acids-and-immune-function/B1A9C1587A8602613F6447BA8404D8E1
11. Research I of M (US) C on MN. Nutrition and Immune Responses: What Do We Know? [Internet]. www.ncbi.nlm.nih.gov. National Academies Press (US); 1999. Available from: https://www.ncbi.nlm.nih.gov/books/NBK230970/#:~:text=Protein%2Dcalorie%20malnutrition%20and%20deficienci
12. USDA. FoodData Central [Internet]. Usda.gov. 2020. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
13. FoodData Central [Internet]. fdc.nal.usda.gov. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/323505/nutrients
14. FoodData Central [Internet]. fdc.nal.usda.gov. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2515379/nutrients
15. FoodData Central [Internet]. Usda.gov. 2024 [cited 2024 Aug 12]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2644292/nutrients
16. FoodData Central [Internet]. fdc.nal.usda.gov. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
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18. FoodData Central [Internet]. fdc.nal.usda.gov. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999630/nutrients
19. Parker T. Protein [Internet]. Bhf.org.uk. British Heart Foundation; 2018. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein#:~:text=How%20much%20protein%20do%20I
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