5 reasons why protein is good for your health

Quinoa chicken salad on a serving platter

5 reasons why protein is good for you

Alongside fat and carbohydrates, protein is one of the three essential macronutrients needed by your body to function properly. It’s made from amino acids that your body uses to build and repair muscles and bones, make hormones and enzymes, and use as an energy source.

1. Muscle growth and repair

Protein is crucial for maintaining and repairing muscles, and eating enough of it ensures the body has the necessary building blocks to maintain lean muscle mass and function optimally. When we engage in physical activity, particularly strength training, tiny tears form in our muscle fibres. Protein helps repair these tears, making our muscles stronger and more resilient over time. That’s why athletes tend to consume a lot of protein, and it’s recommended that older adults and those recovering from injury eat enough of it too.

A man in running gear sat down, holding his left calf as though it is cramping

2. Aids in weight management

A higher protein intake can boost metabolism, according to studies, because the body burns more calories digesting it than it does with fats or carbohydrates (this energy expenditure is known as the thermic effect of food). “Protein is also slow-digesting, so it provides us with energy and keeps us fuller for longer,” adds registered nutritionist Jemma Joel.

And it’s not just keeping us fuller – protein can reduce appetite too, according to registered nutritionist Rebecca Taylor. “Protein-rich foods increase leptin (the satiety hormone) but also stimulate the release of hormones like GLP-1 and PYY, which help reduce appetite,” she explains.

Studies also suggest that a protein-rich diet could help with long-term weight management by preserving lean muscle mass and encouraging fat loss, making it a key nutrient for those looking to maintain a healthy weight, or improve body composition.

Check out our low-carb, high-protein meals for recipe inspiration, including Greek lamb meatball, feta and tomato bake, and creamy Tuscan chicken.

3. Supports immune function

Protein plays a vital role in the immune system by helping the body produce antibodies and enzymes that fight infections. Many of the body’s defence mechanisms, such as the production of white blood cells, also rely on protein. When you don’t consume an adequate amount of protein, the body may struggle to generate immune cells effectively, leaving you more susceptible to illness.

4. Essential for hormone and enzyme production

Many key hormones in the body, including insulin, growth hormone and glucagon are made from protein. These hormones help to regulate essential bodily functions like blood sugar control, metabolism and stress response. As well as this, enzymes – which speed up chemical reactions in the body – are primarily made of proteins. These enzymes are involved in digestion, energy production and cell repair, so without adequate protein, these processes could all become inefficient.

5. Promotes healthy skin, hair and nails

Protein provides the structural components for the skin, hair and nails, the most well-known of these proteins being collagen. This is the most abundant protein in the body, supporting skin elasticity and helping prevent wrinkles and sagging. Keratin is another essential protein, which strengthens hair and nails and reduces breakage while promoting growth. When protein intake is insufficient, you might see signs like brittle nails, thinning hair and dry skin.

How much protein do we need?

The current recommendation, according to the British Nutrition Foundation, is 0.75g per 1kg of body weight. So, for someone that is 75kg, they’d need 56g of protein a day. You may need to up your intake though as you get older, if you have fitness goals like muscle building, or you’re recovering from illness or injury.

Best sources of protein include:

Lean meats – chicken breast, pork chop, beef steak, lamb chop
Fish – tuna, salmon, cod, mackerel
Seafood – crab, mussels, prawns
Eggs
Dairy – milk, cheese, yogurt, cottage cheese
Pulses – lentils, chickpeas
Beans – kidney beans, baked beans, tofu
Nuts – almonds, walnuts, hazelnuts

Check out our top 20 high-protein foods for recipe inspiration.

When too much protein becomes a problem

Unfortunately, like any nutrient, you can have too much of a good thing. And while protein is crucial, consuming excessive amounts of it can have its drawbacks. For example, high protein diets that eliminate other important nutrients like carbohydrates can cause digestive issues such as constipation due to a lack of fibre, or bloating if excess amounts of protein-rich foods are consumed without adequate hydration.

According to Harvard Health, people that eat diets very high in protein also have a higher risk of kidney stones, while high-protein diets that contain lots of red meat and higher amounts of saturated fat might lead to a high risk of heart disease and even colon cancer.

“Excess protein will be used for energy or may end up being excreted in urine because excess amino acids can’t be stored in the body,” adds Joel. “Worst case scenario, it can end up being stored as fat. This is why energy balance is so important when creating our meals and snacks throughout the day, ensuring we’re getting a variety of nutrients in without overdoing it.”

It's also important to incorporate protein as part of a balanced overall diet; some people can become so focused on their protein intake that they forget the importance of other key macronutrients to their health. “Our love for protein can demonise things like carbohydrate, which is still a macronutrient that we need in large amounts for good health – it’s the main source of fuel for our brain,” adds Joel.

So, while protein is undeniably essential for good health, it's important to strike a balance and make sure we don't neglect other macronutrients. By choosing a variety of protein sources and being mindful of overall dietary balance, you can enjoy the benefits of protein while maintaining optimal health.