Protein is crucial for maintaining health, growth, and muscle mass. When we consume protein, our body digests it into smaller components called amino acids. These amino acids are the building blocks for new protein structures in the body, forming parts of new cells and muscles. Muscles are packed with mitochondria, your cells’ powerhouses, which convert the carbs and fats you eat into energy. The more muscle mass you gain, the more mitochondria you’ll have. This translates into more fat burn at rest and a quick shift to carb burn when you need an energy boost.
There are 21 different amino acids, which can be combined to create hundreds of different protein structures. Interestingly, while the body can naturally produce some amino acids, nine essential amino acids must be obtained from food. High-quality protein sources containing all essential amino acids include eggs, red meat, chicken, tofu, yogurt, quinoa, cheese, and milk. Foods like beans, lentils, and nuts contain only some essential amino acids, so vegetarians and vegans must eat a variety of plant-based proteins to get all essential amino acids.
Protein is the most filling macronutrient. It reduces the hunger hormone ghrelin and boosts levels of peptide YY, a hormone that makes you feel full. This can help control appetite and reduce overall calorie intake, aiding in weight management.
Protein is the building block of muscles. Adequate protein intake helps maintain muscle mass and promotes muscle growth, especially when combined with strength training. High protein intake also helps prevent muscle loss in a caloric deficit.
Increasing protein intake can reduce cravings and the desire to snack, particularly late at night. This effect is partly due to improvements in dopamine function, a brain hormone involved in cravings and addiction.
Eating protein can increase your basal metabolic rate (BMR), the number of calories you burn at rest, due to the thermic effect of food (TEF) or the energy your body expends to digest and utilize nutrients like proteins. Protein has a higher TEF (20-35%) compared to fats and carbohydrates, leading to more calories burned daily [1].
Studies show that people who increase their protein intake tend to lose weight more effectively and maintain weight loss, mainly due to the aspects mentioned above.
The Recommended Dietary Allowance (RDA) of 0.8g of protein per kg of body weight daily is often misinterpreted as the optimal intake, when it is actually the minimum amount needed to prevent lean body mass loss. Higher intakes (1.2-2.0 g/kg/day) are recommended for physically active individuals and those with higher protein needs.
Including at least 25g of protein in every meal helps control appetite by decreasing the hunger hormone ghrelin and elevating levels of the satiety hormone peptide YY. For reference, 25g of protein is roughly the size of the palm of your hand for protein-dense foods like meat, fish, or tofu.
Chicken: 1 palmful (100 grams)
Turkey: 1 palmful (100 grams)
Lean beef: palmful (100 grams)
Tuna: 1 palmful (100 grams)
Canned tuna: 1 palmful (100 grams)
Seitan: 1 palmful (100 grams)
Tofu: 1 palmful (250 grams)
Edamame: 4 handfuls (1.5 cups or 250 grams)
Lentils/beans: 4 handfuls (1.5 cups or 250 grams)
Greek yogurt: 2.5 palmfuls (250 grams)
Cottage cheese: 2 handfuls (200 grams)
Eggs: 4 large-sized eggs
We can usually meet our protein requirements through whole foods like eggs, meat, dairy, lentils, legumes, and nuts. Protein powders and shakes are often highly processed, contain added sugars, and lack the beneficial nutrients in whole foods. While protein supplements can aid recovery and muscle growth post-exercise, they are not necessary if you are getting enough protein from meals. Athletes and highly active individuals might benefit from protein supplements, but obtaining the most protein from whole foods is always preferable.
Meeting your daily protein needs is crucial for maintaining muscle mass, supporting exercise recovery, and overall health. By understanding your protein requirements and incorporating a variety of plant-based and animal-based protein-rich foods into your diet, you can support your health and fitness goals effectively.
[1] Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5
Ulrike is the Head of Nutrition at Lumen. She has a BSc in Human Nutrition from the University of Hamburg, Germany, and an MSc in Nutrition Sciences from the University of Halle, Germany. She is also a Registered Dietician (RD) through the German Nutrition Association. Ulrike has been widely published as an expert and opinion leader on metabolic health on the Telegraph, NetDoctor, the Express, and other media outlets.