08/05/2026
Protein is one of the three main macronutrients your body needs. It plays a key role in building, repairing, and maintaining tissues. Some of its main benefits include:
1. Builds and repairs muscles – Essential for muscle growth and recovery, especially after exercise or injury.
2. Supports healthy bones – Adequate protein, combined with calcium and vitamin D, helps maintain bone strength.
3. Promotes satiety – Protein helps you feel full longer, which can reduce overeating and support weight management.
4. Helps with weight loss – It has a higher thermic effect than carbohydrates or fats, meaning your body uses more energy to digest it.
5. Supports immune function – Many antibodies and immune cells are made from proteins, helping your body fight infections.
6. Maintains healthy skin, hair, and nails – Protein provides the building blocks for collagen and keratin.
7. Produces enzymes and hormones – Many enzymes and hormones that regulate digestion, metabolism, and other body functions are proteins.
8. Supports wound healing – Protein is essential for repairing damaged tissues after cuts, surgery, or illness.
9. Maintains muscle as you age – Getting enough protein helps reduce age-related muscle loss (sarcopenia).
10. Provides energy when needed – While carbohydrates and fats are the body’s preferred energy sources, protein can also be used for energy if necessary.
How much protein do you need?
* Average healthy adults: About 0.8 grams per kilogram of body weight per day.
* People who exercise regularly: Around 1.2–2.0 g/kg/day, depending on training intensity and goals.
* Older adults: Often benefit from 1.0–1.2 g/kg/day to help maintain muscle.
Good sources of protein
* Lean meats (chicken, turkey)
* Fish and seafood
* Eggs
* Milk, yogurt, and cheese
* Beans and lentils
* Tofu and tempeh
* Nuts and seeds
* Soy products
* Quinoa
Eating protein throughout the day, rather than all at once, can help maximize muscle protein synthesis and support overall health.
