When you think about the benefits of protein, building and maintaining muscle are likely what come to mind. But this powerhouse nutrient has many other benefits as well—from increasing energy levels and immune function to helping you lose weight. In other words, it isn’t just for bodybuilders.
“Protein breaks down into amino acids, and those amino acids are needed in almost every function of the body,” says Brittany Michels, MS, RDN, a registered dietitian with The Vitamin Shoppe. “We all need a baseline amount of protein,” she adds, noting that daily total calories should be 25 to 35 percent protein. Here at Women’s Health, we typically recommend aiming to get 1.2 grams of protein daily for every kilogram of body weight (or slightly above).
Protein is primarily consumed through whole-food sources such as meat, fish, eggs, and dairy—and that’s generally the best way to go. “My number-one tip is to focus on including a protein-rich food at every meal,” Michels says. “Plan every meal around your protein selection, versus it being an afterthought. When looking at your plate, your protein serving should take up at least a quarter of the plate. Then half should be a non-starchy vegetable, and the last quarter should be a starchy vegetable or whole grain.”
But if you find you need to supplement your meals with additional nutrients, there’s another option, too. “It’s best to supplement with a protein powder when missing protein at a meal or post-workout,” Michels says. “You can add it to shakes, fruit smoothies, dips, oatmeal, pancake batter, even salads.” By leveraging multiple sources of protein, you can develop a nutritional routine that allows you to enjoy the full range of health benefits that the nutrient provides. And there are many kinds of protein powders available at The Vitamin Shoppe, including both animal- and plant-based options in a wide range of flavors.
Here’s how protein helps other bodily functions that support your efforts—both in and out of the gym.
1. It Supports Immune Function
The amino acids found in whey protein—namely glutamine, arginine, and cysteine—play a major role in strengthening the immune system, which helps the body fight off illness and infection. “These amino acids are required for proper immune support,” Michels says. “So a lack of protein containing them in the diet can adversely impact the immune system.”
2. It Supports Weight Management
“A lot of people associate weight loss with cutting calories, but they don’t realize that maintaining adequate protein is key,” Michels says. “It helps produce satiety hormones, which keep us feeling full. It also has little to no effect on blood-sugar levels, so it prevents spikes and crashes that can lead to overeating. When you’re in a caloric deficit, maintaining protein intake helps preserve muscle mass—which is important, because muscle burns more calories than fat.”
3. It Supports Bone Health
Protein plays a key role here by boosting calcium absorption and supporting collagen production. It also ramps up levels of insulin-like growth factor 1 (IGF-1), a hormone that helps form and remodel bones. However, these effects are also dependent on adequate calcium intake, so you want to consume foods that are high in both protein and calcium, such as yogurt, cheese, almonds, and certain fish, including salmon and sardines.
This is another place where protein powders may help—particularly whey products, which typically contain 10 percent or more of your daily calcium needs for every 20 grams of protein. Many plant-based protein powders are also fortified with calcium.
4. It Helps Sustain Energy Levels
Protein can be converted into glucose, which provides sustained energy during exercise, between meals, or when fasting. And since the nutrient is digested more slowly in the body than carbs are, it provides more lasting energy with less risk of a crash. “Protein’s role in muscle maintenance and repair also supports energy production,” Michels says. “Since muscle is more metabolically active than fat cells, more muscle equals more energy potential.”
5. It Promotes Healthy Skin, Hair, and Nails
These all depend on two key structural proteins: keratin and collagen. Keratin helps your hair and nails grow, while collagen gives your skin its elasticity and firmness. And even beyond these visible body parts, “protein makes up the structure of every cell and tissue in the body, including connective tissues and organs, as well as hair, skin and nails,” Michaels says. “So if someone isn’t hitting their protein goals, all areas will be impacted.”
