Why is Protein so Important?

"The egg scrambles are a quick and delicious way to enhance your morning breakfast without breaking into your spice rack! They are full of flavor and packed with 20g of protein. Needless to say, they are an easy choice that you can feel good about each morning!” - Eilish Faherty, Registered Dietitian at Ready Steps

Dietary protein is a crucial aspect of nutrition no matter what age group you are in. Protein is needed to build muscles and other tissues in the body, provide energy, maintain bone structures, and so much more! We receive protein through the foods we consume and it is a critical macronutrient for the cells in our body. So, why is protein so important? 

Proteins are made up of building blocks known as amino acids which our body uses to build new tissues such as muscles. There are 20 different amino acids in the body - 11 of them are considered non-essential and 9 of them are considered essential. The 9 amino acids that are considered essential cannot be made by our body, meaning we must consume them through our food and diet in order to function properly. They help assist the body in things like nutrient absorption, protein synthesis, and repairing major tissues. If you are deficient in amino acids, you may be at risk for adverse effects on your health such as problems with digestion, immunity, mental acuity, and more. Therefore, fueling your body with lean and complete protein is needed to promote your overall health and wellbeing.

Given that it is composed of amino acids that serve to build body structures, protein is needed to construct muscle and lean body mass. Lean body mass helps to increase your Basal Metabolic Rate (BMR), which is how many calories you burn at rest. By maintaining a higher BMR, you will burn more calories which helps if you are trying to lose or maintain your current body weight. Building muscle and lean body mass is also important to help with everyday tasks, support joints, maintain blood sugar, and maintain bones. As you age, your muscle naturally starts to break down, so ensuring you are consuming enough protein will help slow down this process.  

Dietary protein also helps with satiety which is also extremely beneficial during weight loss and weight maintenance periods. This means that when you consume protein, it will help keep you fuller for a longer period of time, resulting in you consuming less food. Protein increases feelings of satiety to a greater extent than a carbohydrate or a fat does, while also providing less calories per gram compared to fat. By ensuring you are meeting your protein goals each day, it will help you listen to your hunger cues and learn how to eat intuitively.

Next week’s blog will cover quality protein sources to incorporate into your diet and will also go over the differences between animal and plant protein sources. Be sure to check back soon!