Why We Need to Include Protein in Our Diet
May 31, 2025In the world of nutrition, protein stands out as one of the most essential nutrients for the human body. Whether you’re aiming for muscle growth, weight loss, better immunity, or simply a healthier lifestyle, protein plays a vital role in almost every physiological function. Yet, many people still don’t understand exactly why protein is important, how much they need, or what happens if they don’t get enough.
In this comprehensive blog post, we’ll dive deep into the importance of protein, its benefits, the best sources, and how to balance it effectively in your diet — whether you’re vegetarian, vegan, or non-vegetarian.
What Is Protein?
Protein is one of the three macronutrients — alongside carbohydrates and fats — that your body needs in large amounts to function properly.
At the molecular level, proteins are made up of amino acids, which are often referred to as the building blocks of life. There are 20 amino acids, 9 of which are essential, meaning they must be obtained from food because the body cannot produce them.
These amino acids combine in various ways to perform countless functions in the body, including:
- Building and repairing muscles and tissues
- Supporting immune function
- Carrying oxygen in the blood
- Producing enzymes and hormones
- Regulating metabolism
1. Protein Builds and Repairs Muscle Tissue
One of the most well-known roles of protein is its ability to build and repair muscles. When you engage in physical activity — especially resistance training — your muscle fibers experience small tears. Protein helps repair these tears and builds the muscles back stronger.
This makes protein especially crucial for:
- Athletes
- Gym-goers
- Bodybuilders
- Seniors (to prevent muscle loss or sarcopenia)
Fun Fact:
Muscle isn’t built during your workout; it’s built after, with the help of adequate protein and rest.
2. Protein Supports Immune Function
Your immune system relies heavily on antibodies, which are types of proteins. These antibodies identify and neutralize foreign invaders like viruses and bacteria.
Without enough protein, your body struggles to:
- Produce enough white blood cells
- Repair tissues damaged by infections
- Generate enzymes that fight disease
A protein-rich diet can help you stay healthier and recover more quickly from illness.
3. Protein Boosts Metabolism and Burns Fat
Protein has a higher thermic effect than carbohydrates or fats, meaning it takes more energy to digest. This helps you:
- Burn more calories at rest
- Feel full longer (appetite suppression)
- Reduce cravings and late-night snacking
For those trying to lose weight or manage body fat, protein is a powerful ally.
4. Protein Improves Brain Function and Mood
Your brain uses proteins to produce neurotransmitters, such as dopamine, serotonin, and norepinephrine. These chemicals regulate:
- Mood
- Focus
- Sleep
- Memory
A lack of protein can lead to:
- Brain fog
- Low energy
- Mood swings
- Poor concentration
Amino acids like tryptophan and tyrosine are particularly important for mental health and are derived from protein-rich foods.
5. Protein is Essential for Growth and Development
Children, teenagers, and pregnant women all require extra protein to support growth and development.
- For kids: Protein supports brain growth, tissue repair, and hormone production.
- For teens: It helps in the rapid development of muscles and bones.
- For pregnant women: Protein supports the growing baby’s cells, brain, and immune system.
6. Protein Supports Hair, Skin, and Nail Health
Keratin, collagen, and elastin — the structural proteins in hair, skin, and nails — are made from amino acids.
Protein-rich foods can:
- Strengthen hair follicles
- Promote healthy, glowing skin
- Improve nail strength
If you’re experiencing hair thinning, brittle nails, or dull skin, a lack of dietary protein might be a contributing factor.
7. Protein is Vital in a Vegetarian or Vegan Diet
People often believe that protein is only found in meat, but there are many excellent plant-based sources of protein:
Vegetarian/Vegan Protein Sources:
- Lentils
- Chickpeas
- Tofu and tempeh
- Quinoa
- Nuts and seeds
- Soy milk
- Peas and beans
The key is to combine different plant proteins to get all essential amino acids. For example, rice and beans together provide a complete protein profile.
How Much Protein Do You Need?
The recommended daily intake (RDI) varies based on age, gender, activity level, and health goals.
General Guidelines:
- Sedentary adults: 0.8 grams per kg of body weight
- Active adults: 1.2 – 2.0 grams per kg
- Athletes/bodybuilders: 1.6 – 2.2 grams per kg
Example: A 70 kg (154 lbs) person who is moderately active should aim for around 84–112 grams of protein per day.
Best Animal-Based Protein Sources
If you eat animal products, you can get complete proteins that contain all 9 essential amino acids:
- Eggs (6g per egg)
- Chicken breast (30g per 100g)
- Fish like salmon and tuna
- Greek yogurt
- Cheese
- Milk
- Lean beef and turkey
When to Eat Protein for Best Results
Timing protein intake can enhance its benefits:
- Morning: A protein-rich breakfast curbs hunger and improves focus.
- Post-workout: Consuming protein within 30–60 minutes after exercise helps muscle recovery.
- Before bed: A small protein snack (like Greek yogurt or a boiled egg) can prevent muscle breakdown overnight.
What Happens If You Don’t Get Enough Protein?
Protein deficiency can cause a range of health problems, especially over time:
Signs of Protein Deficiency:
- Fatigue and weakness
- Loss of muscle mass
- Swelling (edema)
- Hair thinning
- Weak nails
- Slower recovery from illness
- Weakened immunity
- Constant hunger
Is Too Much Protein Dangerous?
There’s a myth that eating too much protein harms your kidneys. However, in healthy individuals, high protein diets are generally safe.
People with existing kidney conditions should consult a doctor before increasing protein intake.
Tips to Avoid Problems:
- Stay well-hydrated
- Choose lean protein sources
- Balance your diet with fiber-rich foods
Balancing Protein in Your Diet
A balanced diet includes protein, but also:
- Carbohydrates for energy
- Fats for brain health
- Fiber for digestion
- Vitamins and minerals
Use the “plate method”:
- ½ plate: vegetables
- ¼ plate: whole grains
- ¼ plate: lean protein
- Add healthy fats like olive oil or avocado
Bonus: Protein Supplements — Do You Need Them?
If you’re struggling to meet your protein needs through food, protein powders can help:
- Whey protein (fast absorption)
- Casein (slow absorption, good at night)
- Plant-based protein (for vegans)
However, real food should always be your priority.
Final Thoughts
Protein is not just for athletes or bodybuilders — it’s essential for everyone. From growing children to busy adults to seniors, every cell in your body depends on protein for its function and structure.
Whether your goal is to stay fit, lose fat, build muscle, boost immunity, or maintain youthful skin, protein plays a central role. By understanding the importance of protein and including the right sources in your daily meals, you’re investing in your long-term health, strength, and vitality.