What is Protein?
Protein is an essential macronutrient that is found throughout the body. It plays a critical role in building and maintaining muscle, bone, skin, hair, and connective tissues.
Protein is made up of several components called amino acids. Let’s say you eat a high-protein food like chicken, salmon, beans, or eggs; your digestive system breaks down that protein into amino acids. These amino acids are absorbed by your body to produce new proteins that carry out a variety of essential functions. This process is an essential part of your metabolism.
What Does Protein Do for the Body?
Your body uses proteins to keep everything functioning and moving, so you can continue to move. Protein supports nearly every major function in the body, including:
- Building and repairing muscles, bones, skin, nails, and hair
- Prevent muscle loss during weight loss or aging
- Support immune system health
- Promote proper growth during childhood and pregnancy
- Break down nutrients to use them elsewhere in the body
- Create energy for the body by reacting with different cells
- Transport molecules and oxygen to all the body’s tissues (hemoglobin)
- Regulate metabolism and blood sugar
Protein is especially important for active individuals because it helps repair muscle fibers damaged during exercise.
How Much Protein Do You Need?
Protein needs vary depending on your activity level and goals.
- Inactive adults: ~0.36 grams per pound of body weight
- Active adults: 0.5-0.7 grams per pound
- Muscle building: 0.7-1.0 grams per pound
For example, someone who weighs 150 lbs and wants to build muscle should aim for 105-150 grams of protein per day.
Most research suggests that consuming protein evenly throughout the day (about 20-50 grams per meal) may help maximize muscle protein synthesis.
Best Protein Sources
Protein is found in both animal and plant-based foods.
Animal Proteins (Complete Proteins)
- Chicken
- Lean beef or turkey
- Fish
- Eggs
- Dairy
- Whey
These are considered complete proteins because they contain all nine essential amino acids.
Plant Proteins (Incomplete Proteins)
- Beans
- Lentils
- Tofu / tempeh
- Quinoa
- Chia seeds
- Hemp seeds
- Nuts
- Soy products
These are considered incomplete proteins because they lack one or two essential amino acids. Eating a variety of plant proteins throughout the day ensures you get all essential amino acids.
You can help track your intake of protein by portioning the food that you eat. Here is a good guide to portions and protein!
Best Protein for Muscle Growth?
If your goal is to build muscle, you want to consume protein that contains all essential amino acids, especially leucine. Leucine is the key amino acid for protein synthesis and muscle growth, but it can’t be produced by the body and must be obtained through diet.
Animal proteins are highly effective for muscle growth, as they contain all amino acids and are complete proteins.
Plant proteins are incomplete proteins, so if you’re vegan and want to build muscle, you need a variety of different types of plant protein throughout the day.
Complete vs Incomplete Proteins
Complete proteins contain all nine essential amino acids your body cannot produce on its own.
Incomplete proteins lack one or more essential amino acids but can still contribute to your daily protein intake when eaten in variety.
Learn more about complete vs. incomplete proteins in this detailed guide.
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