Benefits of protein: how eating protein impacts body and mind
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what protein is, how it can benefit your physical and mental health, and if protein supplements are necessary. Plus, what types of protein are healthy.
Protein is an essential nutrient that plays an important role in the health and functioning of our bodies. It's made of amino acids, which are fundamental for the structure, function, and regulation of the body's tissues and organs.
Learning more about the many benefits of protein can lead us to choose foods that give our bodies the nutrients they need to thrive and operate properly, which can support our overall health and wellbeing.
What is protein, and why is it important?
Protein is a critical component of every cell in your body, because it’s necessary to build, maintain, and repair tissues. Proteins are made from 20 different amino acids that can work together in various ways, with each combination performing a different job in the body. Beyond tissue repair, proteins are responsible for making enzymes and hormones, supporting how your immune system functions, maintaining muscle mass, and supporting neurological performance.
Because your body doesn’t store protein in the way it stores fats or carbohydrates, this means you need to eat enough protein every day to keep your body healthy, able to repair itself, and grow.
10 benefits of protein for your physical health
Supports muscle repair and growth: Protein helps repair tissue damage and supports muscle growth, particularly after exercises that are tough on the muscles, like strength training, yoga, or running.
Aids in weight management: Eating protein can help you feel fuller longer, reducing the likelihood of overeating foods that don’t have much nutritional value.
Boosts immune system: Proteins are used in antibodies, which help fight off infections.
Improves bone health: Adequate protein is linked to better bone density and lower risk of fractures.
Facilitates hormone production: Proteins are needed to create hormones, which regulate many bodily functions.
Enhances skin, hair, and nail health: Maintenance and repair of these tissues is supported by proteins, as well as proper — and healthy — growth.
Supports brain function: Proteins are important for brain health and cognitive functions.
Stabilizes blood sugar levels: Protein can slow digestion (in a healthy way), helping prevent spikes in blood sugar.
Promotes healthy aging: Adequate protein can help maintain muscle mass and strength as you age, leading to the decreased likelihood of falling, injuring yourself, and even osteoporosis.
Aids in recovery from illness: Building and repairing body tissues is essential during recovery.
What is the impact of protein on mental health?
Many people are unaware that protein's influence extends beyond the physical. Getting enough protein in your diet may also impact brain function and emotional wellbeing.
Supports neurotransmitter function: Proteins are used in the production of neurotransmitters, the chemicals in the brain that transmit signals between neurons. For example, the amino acid tryptophan is used to make the "feel-good" neurotransmitter serotonin, which can influence mood, sleep, and memory.
Affects mood regulation: Lack of protein can lead to a deficiency in certain amino acids. If this leads to a decreased production of neurotransmitters like serotonin and dopamine, it may contribute to mood disorders.
Influences cognitive function: Proteins are involved in creating enzymes, neurotransmitters, and other molecules that the brain uses for communication and cognitive tasks. Sufficient protein might potentially enhance cognitive functions, such as learning, memory, and problem-solving.
Contributes to brain health: Amino acids can act as antioxidants, helping protect brain cells from damage caused by free radicals. Amino acids are also involved in the creation of new brain cells.
Helps regulate stress response: Protein can help your body produce hormones like cortisol, which help regulate stress response.
Supports sleep: The amino acid tryptophan is also involved in the production of melatonin (a hormone that helps regulate sleep) so protein can potentially influence sleep quality and duration.
How much protein do you need?
The amount of protein each person needs can vary depending on factors including age, gender, activity level, and overall health.
For the average adult, the dietary reference intake (DRI) suggests a guideline daily protein intake of 0.8 grams per kilogram of body weight. This means someone weighing 70 kilograms (154 pounds) might need about 56 grams of protein per day.
Whether you're a meat-eater, vegetarian, or vegan, it’s important to consume the right amount of protein. Plant-based diets can provide sufficient protein but may require more planning to consume all essential amino acids. If you follow a vegetarian or vegan diet, a meal of beans and rice is a great way to include protein in your diet, as well as the essential amino acids your body needs.
Our protein needs can change with age and lifestyle.
Older adults may need more protein to help prevent muscle loss and promote optimal health.
Younger people, especially those who are still growing, may need more protein.
If you're highly active or engage in regular intense exercise, your body's protein requirements may increase.
Athletes or those involved in heavy physical labor might need up to 1.2 to 2.0 grams of protein per kilogram of body weight to support muscle repair, growth, and overall recovery.
Your health status can also influence your protein needs.
Those recovering from surgery or illness might require more protein to aid in healing and recovery.
People with certain kidney diseases may need to limit their protein intake.
During pregnancy and lactation, women’s protein requirements increase to support fetal and infant growth, and the mother's health.
Animal protein vs. plant protein: Exploring different sources
There are a broad range of protein sources to choose from in both animal and plant-based diets. Understanding the nutritional benefits of each source can help you make informed dietary choices.
Animal protein
Animal proteins are derived from meat, poultry, fish, eggs, and dairy products. They are known as complete proteins, because they contain all nine essential amino acids that the human body needs but can’t make on its own. They’re also rich in vitamin B12, iron, and omega-3 fatty acids — particularly fish. Choose lean cuts of meat and low-fat dairy options to minimize the intake of saturated fats but optimize your protein intake.
Plant protein
Plant protein sources include beans, lentils, nuts, seeds, tofu, and whole grains. While most plant proteins are considered incomplete proteins, because they may lack one or more essential amino acids, eating a variety of plant-based proteins can provide all the amino acids your body needs. For instance, combining beans and rice can create a complete protein profile similar to animal proteins. Plant proteins can also offer additional benefits, such as fiber, antioxidants, and other macro and micronutrients that support overall health.
Research also suggests that plant-based diets high in plant proteins can support heart health, reduce the risk of certain diseases, and promote a healthy body. However, animal proteins, when chosen wisely (like opting for fish or lean poultry), can also be part of a healthy diet.
Personal health conditions, dietary restrictions, and ethical or environmental considerations might influence your choice between animal and plant proteins. So, choose protein sources that align with your values, health needs, and what sounds good to you.
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Are protein powder supplements necessary?
Protein powder supplements are popular, but whether they’re necessary depends on your dietary intake, lifestyle, and health goals.
If your diet lacks protein, perhaps due to dietary restrictions or preferences (like vegetarianism or veganism), protein powders can help fill the gap.
Athletes or those engaged in regular intense physical activity might have higher protein needs.
Some people use protein powder as part of a weight management plan. Protein can increase feelings of fullness, which might help reduce overall calorie intake. However, it's essential to use these supplements as part of a balanced diet for weight loss, if that’s your goal.
In some cases, people may have increased protein requirements due to health conditions or recovery from surgery.
Many nutrition experts recommend getting protein primarily from whole foods, because these offer a complete nutrient package, including fiber, vitamins, and minerals, that supplements can't fully replicate.
If you choose to use protein powders, select high-quality products without unnecessary additives, sugars, or unhealthy fats. Choose products with few recognizable ingredients to help you get a healthy protein source.
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Benefits of protein FAQs
What happens when you eat more protein?
When you consume more protein, your body uses it to support functions like muscle repair, hormone production, and immune response. If you eat more protein than your body needs, it can be used for energy or stored as fat. Consistently consuming too much protein over time, especially from animal sources, might lead to health issues like kidney strain, especially if you have pre-existing kidney conditions.
Can you consume too much protein, and what are the risks?
Consuming too much protein can risk burdening the kidneys, potentially worsening existing kidney problems. It can also lead to digestive issues, changes in metabolic processes, and a high intake from animal sources may increase the risk of heart disease due to saturated fats.
Does protein help you lose weight?
Protein can aid in weight loss because it can help you feel full longer, which might lead to reduced calorie intake. The body uses more energy to metabolize protein compared to fats and carbohydrates, which can help in burning calories. Consume protein as part of a balanced diet for effective weight management.
How can vegetarians and vegans meet their protein requirements?
Vegetarians and vegans can meet their protein needs by consuming plant-based protein sources like legumes, grains, nuts, seeds, and soy products. Eating a variety of these foods helps ensure the intake of all essential amino acids. Supplements like protein powders can also be used if necessary.
What are the signs of protein deficiency?
Signs of protein deficiency include muscle weakness or loss, slow wound healing, frequent infections, problems with hair, nails, and skin, and — in severe cases — fluid accumulation and anemia. Address protein deficiency promptly to maintain overall health.
Are all protein powders created equal? How do I choose the right one?
Protein powders can differ in their protein sources, additional ingredients, and processing methods. Choose a protein powder based on your dietary preferences, health goals, and food sensitivities. Look for powders with minimal added sugars and artificial ingredients.
How does protein intake change as you age?
As you age, your body may need more protein to maintain muscle mass, strength, and overall health, especially to combat the natural decline in muscle associated with aging. Older adults should ensure adequate protein intake, possibly higher than the general adult recommendation, to preserve muscle health and function.
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