Protein Builds Muscle, Boosts the Immune System, and Helps with Weight

Protein Builds Muscle, Boosts the Immune System, and Helps with Weight Loss

04/01/2023

The human body consists of tens of thousands of proteins, which are found in every cell of your body, making them an essential part of anyone's diet. Protein also provides a number of other health benefits. Here is how much you need and the best protein food sources you can buy.

What is protein?

Protein is one of three types of essential macronutrients, the other two being carbohydrates and fats. They are made up of amino acids, organic compounds, and they help grow and maintain the body's tissues — including muscles, tendons, blood vessels, and skin.

Therefore, eating protein every day is essential to maintain key bodily functions like building tissues and digesting foods.

Why is protein important?

Unlike carbohydrates or fats, your body doesn't store protein, meaning you need to eat it every day. Protein is also the only macronutrient that contains nitrogen, a structural component of amino acids that humans can only acquire through food.

Protein's health benefits include:

Builds lean muscle mass when combined with resistance exercise. Proteins also maintain current muscle mass.
Boosts the immune system by stimulating white blood cells to help your body fight off infection.
Assists in weight loss by keeping you fuller for longer. It also takes more calories to digest compared to fat or carbs.
Keeps skin firm and healthy thanks to its role in building and maintaining body tissue.
Helps digest food as proteins create the enzymes necessary for breaking food down into energy.
Regulates hormones, particularly during puberty.

How much do you need every day?

The US Food and Nutrition Board of the Institute of Medicine recommends a daily protein intake of at least 0.36 grams of protein per pound of body weight, or 0.8 grams per kilogram.

Therefore, an adult who weighs 150 pounds should eat at least 54 grams of protein a day. Calorie-wise, protein should take up about 10% to 35% of your daily intake.

However, some people may need more protein, like:

Athletes need protein to maintain and repair muscle tissue, which intense physical exercise can break down. For example, marathon runners may require 1.4 to 2.0 grams of protein per kilogram of body weight a day.
Older adults typically need 1.0 to 1.2 grams per kilogram of body weight. As we age, our bodies do not process amino acids as efficiently. We also lose muscle mass, which decreases overall strength and mobility.
People recovering from surgery need more protein to help repair skin and tissues.

Most American adults get enough protein, though some 46% of adults over 70 don't have adequate intake. Not consuming enough protein results in a protein deficiency, which can reduce your muscle mass, impair your immune response, and reduce bone density, leading to osteoporosis.

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