Why is Protein Important?

by Andy Williams - last updated 26th March 2024

So you've started your weight loss journey, and you start to hear that protein is the Holy Grail of health and fitness. You've always seen those Grenade bars on the shelf but opted for the cheaper option. But now, your mindset is starting to shift: 20 grams of protein and only two grams of sugar – it all seems too good to be true. But how important is protein whilst on a weight loss journey?

Why is protein important to our health?

Protein is a fundamental component of every cell in the body and is crucial for our health due to its wide range of functions. Even just understanding that it exists in every cell of our body is the first indicator of exactly how important protein is. Here are some key reasons as to why protein is so important to our health and especially when on a weight loss journey:

Builds and Repairs Tissues: Protein is vital for the growth, repair, and maintenance of tissues in the body. This includes muscles, organs, skin, and even hair and nails. After injury or exercise, protein helps repair damaged tissues and supports muscle growth, making it particularly important for athletes, those undergoing physical rehabilitation, and during periods of growth such as childhood, adolescence, and pregnancy.

Supports Weight Management: Protein can play a key role in weight management due to its ability to promote satiety, the feeling of fullness, more effectively than carbohydrates or fats. Eating protein-rich foods can help reduce overall calorie intake by making you feel full longer and reducing the urge to snack.

Source of Energy: While not the body's primary energy source, protein can be broken down into glucose and used for energy when carbohydrate sources are low, such as during prolonged exercise or in a carbohydrate-restricted diet.

Supports the Immune System: Antibodies, which are crucial for the immune response to pathogens like viruses and bacteria, are made of protein. Adequate protein intake ensures the body can produce enough antibodies to defend itself against infections and illnesses.

So now that we understand a little more about why protein is so important, we can understand why getting enough protein through our diet is essential for our health.

How much protein do I need?

Given how important protein is to you whilst improving your health and fitness or losing weight, it is recommended that one of your key focuses should be on getting enough protein through your diet. The amount of protein needed can vary based on age, sex, and physical activity level. You should also consider your health or any health complications. So, let's answer the above question: how much protein do you need to eat?

Adults: The Reference Nutrient Intake (RNI) suggests 0.75 grams of protein per kilogram of body weight per day for adults. This means a person weighing 70 kg (about 154 lbs) should aim for approximately 52.5 grams of protein daily.

Athletes and Physically Active People: Those who are regularly active or engage in strength training may require more protein to repair muscle and support growth. Recommendations can range from 1.2 to 2.0 grams of protein per kilogram of body weight per day.

Older Adults: Research suggests that higher protein intake, around 1.0 to 1.2 grams per kilogram of body weight per day, may benefit older adults in maintaining muscle mass and strength.

Pregnant and Breastfeeding Women: Increased protein intake is also advised during pregnancy and breastfeeding to support fetal and infant growth. The recommendation is an additional 6 grams of protein per day on top of the standard requirement.

But, as with any of my posts, if you are unsure, please go and have a conversation with your doctor.

Calculating your Protein Needs:

To calculate your protein needs, you can use the following equation based on the general adult recommendation:

Protein (g/day)=Your weight in kg×0.75

For example, for a 70 kg individual: 70 kg x 0.75 = 52.5 g of protein per day

Remember, these are starting points, and individual requirements may vary based on health status, muscle mass, and how active you are. Consuming a variety of protein sources, including meat, fish, dairy, legumes, and nuts, can help meet protein needs and provide other essential nutrients.

If you're unsure about your protein requirements or how to meet them, consider consulting with a dietitian or a healthcare provider. They can offer personalized advice based on your health goals, dietary preferences, and lifestyle.

Will Protein Help me Lose Weight?

To answer this quickly, yes! If you are eating adequate protein with your diets, there are several reasons why this can be helpful for weight loss. 

1. Protein is more satisfying to our hunger than carbohydrates or fats, meaning it can make you feel fuller for longer after you've eaten it. This increased feeling of fullness can lead to a reduced calorie intake throughout the rest of the day as you're less likely to snack on other things. 

2. Protein can actually boost your metabolism, which has to be something anyone would want whilst on a weight loss journey. The reason you will see a boost in your metabolism is due to the thermic effect of food, which is the energy required for digestion, absorption, and the metabolism of the nutrients. Protein has a higher thermic effect than carbs or fats, meaning your body will actually use energy just to process it, which in turn can boost your metabolism. 

3. Now, I'm sure we would all like to lose fat and not muscle. Unfortunately, whilst on a weight loss journey, we can't tell our body all the time what it should use for fuel, so the loss of some lean muscle is usually inevitable in any weight loss journey. However, protein can help in preserving muscle mass, and preserving muscle mass is actually quite important for our general health and well-being. 

4. Consuming a high-protein diet and combining this with strength training can really aid in your health journey since muscle tissue burns more calories than fat tissue. Maintaining muscle mass can help increase your metabolic rate, helping you to lose even more weight.

Will I get Protein Farts?

Ok, this is a question I wasn't sure whether to put in my blog or not. However, I'm all about honesty, so if you eat a high amount of protein, will you fart more? Unfortunately, increasing the protein in your weight loss journey can sometimes lead to increased flatulence, and this is for several reasons:

1. Digestive Process: Proteins are complex molecules that require significant effort from the digestive system to break down. If protein reaches the large intestine without being fully digested, gut bacteria will ferment these proteins, producing various gases, including hydrogen, methane, and carbon dioxide, which can lead to more farting.

2. Sulfur-Containing Amino Acids: Certain amino acids in protein-rich foods contain sulfur. When these sulfur-containing amino acids are broken down by bacteria in the intestines, they produce hydrogen sulfide, a gas that smells like rotten eggs, contributing to the odor of farts.

3. Dietary Changes: Suddenly increasing the amount of protein in your diet can initially upset your gut flora's balance. Your digestive system may need time to adjust to processing more protein, especially if your diet was previously lower in protein.

How to Reduce Protein Farts:

Gradually Increase Protein Intake: If you’re boosting your protein intake, do it gradually to allow your digestive system to adjust.

Stay Hydrated: Drinking plenty of water can help ease digestion and reduce gas production.

Consider Enzyme Supplements: Supplements like Beano or lactase enzymes can help break down complex sugars and lactose, respectively, making it easier for your body to digest these substances.

Choose Easily Digestible Proteins: If certain protein sources seem to cause you more trouble, try switching to more easily digestible options. For example, plant-based proteins like tofu or tempeh may be less gas-inducing for some people than red meats or dairy-based proteins.