What Does Protein Actually Do in the Body?

Protein is one of the most talked-about nutrients in the world of health and fitness.

From gym enthusiasts to nutritionists, everyone emphasizes the importance of protein. 

But beyond building muscle, protein plays a far more complex and essential role in the human body.

 So, what does protein actually do in the body? Let’s dive deep and explore the science, benefits, and practical tips surrounding this vital nutrient.

What Is Protein?

At its core, protein is a macronutrient, just like carbohydrates and fats. Proteins are composed of smaller units called amino acids, often referred to as the building blocks of life.

There are 20 different amino acids, nine of which are essential, meaning our bodies cannot produce them, and we must obtain them from food.

Proteins are present in almost every cell and tissue in the body, from the muscles and organs to hair and nails.

They are vital for both structural support and functional processes, which makes them indispensable for survival.

How Protein Works in the Body?

Protein builds and repairs tissues, supports muscles, enzymes, hormones, immunity, and overall body function.

Once consumed, dietary proteins are broken down into amino acids through digestion.

These amino acids are then absorbed into the bloodstream and transported to cells, where they are used to build new proteins. This process is called protein synthesis.

Protein synthesis is crucial for:

• Muscle development

• Tissue repair

• Production of enzymes and hormones

• Creating neurotransmitters that affect mood and cognition

The balance between protein breakdown and synthesis determines whether your body is in a state of growth or repair.

Consuming adequate protein ensures that your body has the resources it needs to maintain this balance.

Signs You Might Not Be Getting Enough Protein

Despite its importance, many people do not get enough protein in their diets. Recognizing the signs of protein deficiency is crucial for maintaining optimal health. 

• Muscle Weakness or Loss: Protein is essential for maintaining muscle mass. Insufficient intake can lead to muscle wasting over time.

• Hair, Skin, and Nail Problems: Brittle nails, thinning hair, and dry skin may indicate low protein levels.

• Frequent Illness: Protein deficiency can compromise the immune system, increasing susceptibility to infections.

• Fatigue and Weakness: Without enough protein, your body may struggle to produce energy efficiently.

• Slow Healing: Cuts and wounds may take longer to heal without adequate protein to support tissue repair.

• Edema: Protein helps regulate fluid balance; a deficiency can lead to swelling in the feet, ankles, and hands.

• Mood Changes: Amino acids are needed for neurotransmitter production, so low protein intake can affect mood and brain function.

If you notice any of these symptoms, it may be time to assess your dietary protein intake.

How Much Protein Do You Really Need?

Protein needs vary based on age, sex, activity level, and overall health. General guidelines suggest:

• Sedentary Adults: 0.8 grams per kilogram of body weight per day

• Active Adults: 1.2–2.0 grams per kilogram of body weight per day

• Older Adults: Slightly higher intake may help prevent muscle loss

For example, a 70 kg (154 lb) sedentary adult would need approximately 56 grams of protein daily.

For athletes or those engaged in heavy physical activity, the requirement may increase to 84–140 grams.

Meeting these needs can often be achieved through a combination of animal and plant-based protein sources.

Best Food Sources of Protein

Protein can come from both animal and plant sources. Each has its advantages and considerations.

• Animal Sources: Chicken, fish, eggs, and dairy. These contain all essential amino acids, making them complete proteins.

• Plant Sources: Beans, lentils, chickpeas, tofu, quinoa, nuts, and seeds. While many plant proteins are incomplete, combining different sources can provide all essential amino acids.

Incorporating a mix of both animal and plant proteins can ensure you get a balanced intake of amino acids while also benefiting from fiber, vitamins, and minerals found in plant-based foods.

Maximizing Protein Benefits

Consuming protein is important, but how you consume it matters, too. Here are some tips to maximize its benefits:

• Distribute Protein Throughout the Day: Instead of consuming a large amount in one meal, spread your intake across breakfast, lunch, and dinner to optimize protein synthesis.

• Pair Protein with Resistance Training: Strength training or bodyweight exercises combined with protein consumption promote muscle growth and repair.

• Include High-Quality Sources: Prioritize complete proteins, which contain all essential amino acids, especially if you have higher protein needs.

• Consider Timing: Some studies suggest consuming protein shortly after workouts can enhance muscle recovery and growth.

• Don’t Forget Plant Proteins: Even if you eat animal products, including plant proteins, it improves fiber intake and overall nutrient diversity.

• Stay Hydrated: Adequate water intake supports protein metabolism and kidney function.

Following these practical tips ensures that the protein you consume is used efficiently by your body.

The Role of Protein Beyond Muscle

Protein is often synonymous with muscle in popular culture, but its functions extend far beyond. Here’s a look at some lesser-known roles of protein:

• Neurotransmitter Production: Amino acids like tryptophan and tyrosine are precursors to serotonin and dopamine, which regulate mood and focus.

• Transport and Storage: Proteins like hemoglobin carry oxygen in the blood, and ferritin stores iron.

• Structural Support: Collagen, a protein, provides strength and elasticity to skin, bones, and connective tissues.

• Metabolic Regulation: Many enzymes, which catalyze chemical reactions, are proteins, ensuring metabolism runs smoothly.

Protein is, in many ways, the body’s multi-tool nutrient, involved in nearly every physiological process.

Common Myths About Protein

Protein is often surrounded by myths. Let’s debunk a few:

Myth 1: More Protein Means More Muscle: While protein supports muscle growth, excess intake beyond your needs won’t automatically build more muscle. Exercise is equally crucial.

Myth 2: Plant Protein Is Inferior: Though some plant proteins are incomplete, eating a variety of plant foods can provide all essential amino acids.

Myth 3: Protein Is Only for Athletes: Everyone needs protein, not just those who work out. It supports basic health, recovery, and immune function.

Myth 4: High Protein Diets Damage Kidneys: For healthy individuals, high protein intake is generally safe. Kidney issues usually occur in pre-existing conditions.

Understanding the facts ensures you make informed decisions about your diet.

Protein for Special Populations

Certain groups need to pay extra attention to protein intake:

• Pregnant and Nursing Women: Protein supports fetal growth and milk production.

• Elderly Adults: Adequate protein helps prevent sarcopenia (age-related muscle loss).

• Athletes and Bodybuilders: Higher protein supports muscle repair, endurance, and performance.

• Vegetarians and Vegans: Plant-based eaters need to ensure they get enough complete proteins.

Tailoring protein intake to individual needs ensures everyone can meet their physiological requirements effectively.

Conclusion

So, what does protein actually do in the body? The answer is: a lot. From building muscles and repairing tissues to supporting the immune system, hormones, enzymes, and even brain function, protein is a multitasking powerhouse.

Adequate protein intake, paired with a balanced diet and healthy lifestyle, is essential for long-term health, energy, and vitality.

While the spotlight often shines on protein’s role in bodybuilding and fitness, it’s crucial to remember that protein fuels everyday life.

It strengthens your body, supports mental function, and helps you recover from illness or injury. 

Paying attention to your protein intake isn’t just about aesthetics; it’s about giving your body the tools it needs to thrive.