{"id":23680,"date":"2021-03-15T19:04:30","date_gmt":"2021-03-15T19:04:30","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=23680"},"modified":"2021-12-16T21:40:56","modified_gmt":"2021-12-16T21:40:56","slug":"why-do-we-need-protein","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/","title":{"rendered":"5 Key Reasons Why We Need Protein, According to an RD"},"content":{"rendered":"Gaby Vaca-Flores, RD, CLE<\/a>, explains why we need protein and how it’s so important for overall health. Plus: How much protein do you need daily?<\/em>\n\nEveryone needs protein in their diets, primarily because it’s an essential nutrient. This means that the body relies on a regular supply of it from dietary sources to meet its needs.\n\nAdditionally, protein exists in a synthesis cycle. In other words, the body is always breaking down, using, and discarding it, making it that much more important to ensure you’re getting enough.\n\nKeep reading to find out why we need protein and how much you should really have daily.\n

Why Do We Need Protein?<\/h2>\nQuite often, many of us associate this macronutrient with building muscle. While that’s certainly spot on, it actually plays a role in nearly every bodily process, as well.\n\nHere are five reasons why we need protein to maintain good health.\n

1. Protein supports a healthy immune system<\/h3>\nThe immune system<\/a> uses specialized proteins called antibodies or immunoglobulins<\/a> to protect against infections. Antibodies are specifically created and released in response to an invasion from harmful pathogens like bacteria and viruses.\n\nAs this process repeats itself, the immune response becomes more efficient at producing pathogen-specific antibodies, thus making it easier for the body to fight infections.\n\nAdditionally, certain amino acids (the building blocks of protein) may have an immuno-preserving effect<\/a>. For example, the amino acid arginine can help promote the healthy function of T-cells, an essential part of the immune system. Arginine can also protect against low protein levels, which may compromise the immune system.\n\n\"Woman\n

2. Protein Builds + Maintains Muscle<\/h3>\nMuscle is mostly made of protein. So naturally, in order to build and maintain muscle mass<\/a>, you need to consistently ingest adequate amounts of protein.\n\nThis requirement is especially pertinent for strength trainers<\/a> and athletes who frequently tear muscle during their workouts.\n\nIn addition, people who follow weight loss<\/a> regimens may be at risk for muscle loss<\/a> on account of dietary restriction. Research suggests that adequate protein intake during weight loss can help overweight people maintain muscle mass and strength<\/a>.\n

3. Protein Adds Structure<\/h3>\nSurprising to most, protein helps provide structure in many areas of the body. Structural proteins are fibrous, meaning they provide connective tissues with strength and protection.\n\nThese structural proteins include:\n
    \n \t
  1. collagen<\/a><\/li>\n \t
  2. elastin<\/li>\n \t
  3. keratin<\/li>\n<\/ol>\nOf the three types, collagen is the most abundant<\/a>. In fact, collagen makes up about 35 percent of the body\u2019s protein. Collagen helps provide elasticity and firmness to the skin, ligaments, tendons. Additionally, a 2018 study found that collagen peptides may help improve bone density<\/a>.\n\nNext, elastin gives most of the body\u2019s tissues flexibility and resilience<\/a>. Specifically, elastin allows tissues to maintain their structural integrity, even after repeated stretching.\n\nLastly, keratin is the protein that gives hair, skin, and nails its strength and structure<\/a>. Keratin packs a sulfur-rich amino acid called cysteine, which provides keratin with the strength to be less prone to damages, scratches, or tears. For this reason, many smoothing hair care treatments<\/a> include keratin as a main ingredient.\n

    4. Protein Helps Manage Weight<\/h3>\nProtein can help you maintain a healthy weight in a number of ways.\n\nFor starters, it’s the most filling macronutrient. In fact, a review on the effect of protein suggests that it can promote greater satiety<\/a> and increase thermogenesis, the process by which calories are burned.\n\nIn addition, protein can positively influence the hormones that affect appetite. Specifically, protein may help lower levels of ghrelin<\/a>, the hunger hormone. Lower grehlin levels can help prevent overeating, which often results in weight gain. Protein can also promote healthy peptide YY levels<\/a>, which can help you feel fuller, faster.\n\nMoreover, a 2020 study suggests that following a high-protein diet can help support weight reduction<\/a> and prevent plateaus throughout a weight loss regimen.\n\nAdditionally, another study found that women who increased their caloric intake of protein by 30 percent experience 11 pounds of weight loss<\/a> over the course of 12 weeks\u2014all without making any other dietary changes.\n\n\"Senior\n

    5. Protein Supports Growth, Development + Repair<\/h3>\nFinally, it plays an important role for growth and pro-aging<\/a>. Amino acids help grow and maintain tissues found in all areas of the body, including:\n