Protein: Guide

January 15, 2025 Lyka Casila

Key Takeaways

Protein is Essential for Overall Health: It supports muscle repair, immune function, hormone production, and numerous other vital processes.
Animal and Plant-Based Proteins Have Unique Benefits: Animal proteins are complete, while plant proteins provide fibre and other nutrients, making them excellent when combined.
Daily Protein Needs Vary: Factors like age, activity level, and dietary goals influence how much protein you need to consume.
Protein Supports Weight and Muscle: It promotes satiety, helps preserve lean muscle mass, and aids in recovery after exercise.
Complete Proteins Matter: These are found in animal sources and a few plant-based foods like quinoa and soy, while combining incomplete proteins can meet dietary needs.
Protein Strengthens Body Systems: It enhances calcium absorption for strong bones and supports antibody production for a robust immune system.

Protein is a cornerstone of good health. It plays a vital role in building and repairing tissues, producing hormones, and supporting the immune system. Did you know that your muscles, skin, and even your hair are primarily made up of proteins? With such a critical function in the body, it’s essential to understand how to incorporate this macronutrient into your daily diet.

This guide from Health Orchard covers everything you need to know about protein, including its health benefits, best food sources, and daily requirements. Whether you’re aiming to build muscle, manage your weight, or simply live a healthier lifestyle, getting the right amount of protein is key.

What is Protein and Why is It Important?

Protein is one of the three macronutrients your body requires, alongside carbohydrates and fats. It’s composed of amino acids, often referred to as the building blocks of life. These amino acids are used to repair tissues, support immune health, and produce enzymes and hormones.

When you eat protein, your body breaks it down into amino acids, which are then reassembled into the proteins your body needs. This process helps maintain muscle mass, repair damage, and perform countless other functions.

Protein also plays a critical role in:

Muscle repair and growth: Especially important for athletes and active individuals.
Enzyme and hormone production: Regulating processes like metabolism and digestion.
Immune function: Helping produce antibodies to fight off infections.

Types of Protein

Animal-Based Protein

Animal-based proteins are a rich source of all nine essential amino acids, which the body cannot produce on its own. These proteins are considered "complete" and are highly bioavailable, meaning the body can efficiently digest and utilize them. Foods like chicken breast, eggs, salmon, and dairy products, such as Greek yogurt, are excellent examples of high-quality animal-based protein sources.

In addition to amino acids, animal-based proteins often come with other nutrients critical to health. For example, fish like salmon provide omega-3 fatty acids, which support brain and heart health, while dairy products are high in calcium for strong bones. Including a variety of animal-based proteins in your diet ensures that you receive a broad spectrum of essential nutrients alongside protein.

Plant-Based Protein

Plant-based proteins are an excellent option for those following vegetarian or vegan diets or simply looking to diversify their protein intake. Foods like lentils, chickpeas, tofu, and edamame are rich in protein and also provide fibre, vitamins, and minerals. However, many plant-based proteins are "incomplete," meaning they lack one or more essential amino acids.

To create a complete protein profile, it’s important to combine complementary plant-based foods. For example, pairing rice with beans or eating quinoa, which is a rare complete plant protein, can help meet your amino acid needs. Plant-based proteins also tend to be lower in saturated fat, making them a heart-healthy choice for all dietary patterns.

Complete vs. Incomplete Proteins

Complete proteins contain all nine essential amino acids in the right proportions needed by the human body. Animal-based foods like meat, fish, eggs, and dairy are naturally complete proteins, making them a convenient choice for meeting your protein needs. Quinoa, soy, and a few other plant-based foods also fall into this category, offering options for those on plant-based diets.

Incomplete proteins, on the other hand, are missing one or more essential amino acids. These are commonly found in plant-based foods like legumes, grains, and nuts. While they are still valuable sources of protein, combining foods like peanut butter on whole-grain bread or hummus with pita can create a complete amino acid profile, ensuring you get all the essential building blocks your body requires.

Health Benefits of Protein

Muscle Building and Recovery

Protein plays a fundamental role in building, maintaining, and repairing muscle tissue, especially after physical activity. During exercise, muscle fibres experience microscopic damage, and protein provides the amino acids needed to repair and strengthen these tissues. This is why athletes and fitness enthusiasts often consume protein-rich meals or supplements to enhance recovery and support muscle growth.

In addition to muscle repair, protein intake stimulates muscle protein synthesis, the process by which the body builds new muscle tissue. Consuming high-quality protein sources, such as lean meat, eggs, or plant-based options like tofu, within two hours after exercise can maximize recovery. A higher protein intake is particularly beneficial for resistance training and endurance athletes to support optimal performance and reduce muscle soreness.

Weight Management

Protein is a powerful ally for weight management due to its ability to promote satiety, or the feeling of fullness. High-protein foods take longer to digest, reducing hunger and preventing overeating between meals. This effect can help people control calorie intake and make healthier food choices throughout the day.

In addition to controlling appetite, protein also helps preserve lean muscle mass during weight loss. When combined with a calorie deficit, a protein-rich diet ensures that the body primarily burns fat rather than muscle for energy. Foods like eggs, fish, lentils, and low-fat dairy are excellent options for maintaining a balance between nutrient intake and weight management goals.

Bone Health

While protein is often associated with muscle growth, it also plays a vital role in maintaining bone health. Proteins help regulate calcium absorption, a mineral critical for strong and healthy bones. Contrary to outdated myths, higher protein intake does not leach calcium from the bones; in fact, studies show that protein supports better bone density.

Animal-based proteins like dairy products provide both protein and calcium, making them an excellent choice for bone health. Plant-based proteins such as tofu and fortified plant milks can also provide calcium alongside protein, catering to those on vegan diets. Including a balance of protein-rich foods in your diet can reduce the risk of osteoporosis and fractures as you age.

Immune Function

Proteins are essential for a strong and resilient immune system, as they are required to produce antibodies. Antibodies are proteins that the immune system uses to identify and neutralize harmful pathogens like bacteria and viruses. Without adequate protein intake, the body's ability to fight off infections and heal wounds is significantly impaired.

In addition to antibodies, proteins support the production of other immune-related cells and enzymes. Foods like fish, eggs, nuts, and legumes provide high-quality protein and additional nutrients like zinc and selenium, which further boost immune function. Maintaining a balanced protein intake ensures that your body is equipped to defend itself against illness and recover efficiently when needed.

Protein-Rich Foods

Adding high-protein foods to your meals doesn’t have to be complicated. Here are some examples:

Animal-Based Options

Chicken (31g protein per 100g)
Eggs (6g per egg)
Salmon (25g per 100g)
Greek yogurt (10g per 100g)

Plant-Based Options

Lentils (18g per cup, cooked)
Chickpeas (15g per cup, cooked)
Tofu (20g per cup, firm)
Almonds (6g per ounce)

How Much Protein Do You Need Daily?

Your daily protein needs depend on factors like age, activity level, and health goals. The general recommendation is:

Adults: 0.8 grams of protein per kilogram of body weight.
Athletes and active individuals: 1.2–2.0 grams per kilogram of body weight.
Seniors: Higher intake is often recommended to prevent muscle loss.

For example, a moderately active adult weighing 70 kg (154 lbs) should aim for about 56 grams of protein daily, but athletes may require up to 140 grams.

Protein Supplements: Do You Need Them?

Protein supplements can be a convenient way to meet your daily protein goals. Here’s a quick breakdown of the options:

Whey protein: Quickly absorbed, great for post-workout recovery.
Casein protein: Slow-digesting, ideal before bed.
Plant-based protein: Suitable for vegetarians and vegans, often made from soy, pea, or rice.

While whole foods are the best source of protein, supplements are helpful for those with busy lifestyles or higher protein needs. However, avoid overconsumption, as excessive protein can strain the kidneys over time.

Signs of Protein Deficiency

Protein deficiency can lead to a range of health problems, including:

Muscle loss
Fatigue and weakness
Hair thinning and brittle nails
Weakened immune function

Populations at risk include older adults, vegetarians, and those with limited access to high-protein foods.

Tips for Getting Enough Protein

Balance protein throughout the day: Include a source of protein in every meal.
Meal prep: Cook high-protein dishes in bulk for quick and easy meals.
Combine proteins: Mix plant-based proteins to ensure a complete amino acid profile.
Snack smarter: Choose protein-rich snacks like hard-boiled eggs, hummus, or protein bars.

Conclusion

Protein is a vital part of a balanced diet, supporting everything from muscle growth to immune health. By diversifying your protein sources and meeting your daily intake needs, you can enjoy the benefits of better energy, improved recovery, and overall well-being.

At Health Orchard, we’re committed to helping you achieve your nutrition goals. Browse our wide selection of high-quality protein supplements and compare prices from trusted retailers like Walmart, Amazon, iHerb, and more. Fuel your health journey with the right protein. Shop with Health Orchard today and invest in a healthier, stronger you.

Frequently Asked Questions about Protein

1. Why is protein important?

Protein is essential for building and repairing tissues, producing enzymes and hormones, supporting immune function, and maintaining muscle mass. It's crucial for growth and development, wound healing, and proper cellular function. Protein also helps with satiety and maintaining healthy metabolism.

2. Which food is high in protein?

High-protein foods include lean meats (chicken, turkey, beef), fish (salmon, tuna), eggs, dairy products (Greek yogurt, cottage cheese), legumes (beans, lentils), quinoa, nuts, and seeds. Plant-based options include tempeh, tofu, edamame, and seitan.

3. What is the function of protein in the body?

Protein serves as building blocks for tissues, muscles, bones, and skin. It produces essential enzymes and hormones, supports immune system function, helps transport molecules throughout the body, maintains fluid balance, and provides structure to cells.

4. What happens if you have a lack of protein?

Protein deficiency can lead to muscle wasting, weakened immune system, slower wound healing, increased risk of bone fractures, and fatigue. Other symptoms include hair loss, skin problems, increased appetite, and mood changes. Severe deficiency can impair growth and development.

5. How much protein do you need to build muscle?

For muscle building, consume 1.6-2.2 grams of protein per kilogram of body weight daily. Athletes and active individuals may need higher amounts, typically 2.0-2.4g/kg. Timing protein intake around workouts and spreading consumption throughout the day optimizes muscle growth.

6. What is the best form of protein to take?

Whey protein is considered optimal for muscle building due to its rapid absorption and complete amino acid profile. Other effective options include casein (slow-releasing), egg protein, and plant-based proteins (pea, hemp, rice blends). Choose based on individual needs and tolerances.

7. Is it good to take protein supplements every day?

Daily protein supplementation is safe for most people when used as part of a balanced diet. However, prioritize whole food protein sources first. Supplements are convenient for meeting increased protein needs, especially for athletes or those struggling to consume adequate protein through diet alone.

8. What are the symptoms of too much protein in your body?

Excessive protein intake can cause dehydration, kidney strain, digestive issues, and bad breath. Other symptoms might include weight gain, calcium loss, and increased risk of gout. Most healthy individuals can process excess protein, but those with kidney issues should monitor intake.

9. Who needs protein supplements?

Athletes, bodybuilders, vegetarians/vegans, older adults, and people recovering from injuries often benefit from protein supplements. They're also useful for individuals with increased protein needs, busy lifestyles, or difficulty meeting requirements through diet alone.

10. Do protein supplements have side effects?

Common side effects include digestive issues (bloating, gas, constipation), kidney strain in susceptible individuals, and potential weight gain if overconsumed. Some people may experience allergic reactions or lactose intolerance with dairy-based proteins. Choose quality supplements and start with smaller doses.