Protein is important for muscle growth, we know this, and science provides the evidence for this. The problem is, people only associate protein with muscle growth and nothing more.

In this article I am going to touch base on why and how protein is vitally important for the human body, no matter what your lifestyle is. Protein is the most important nutrient needed for optimal development.

It is the foundation to every human body, every living cell, and every construct of a DNA strand. Your body uses protein to build and repair body tissues, to make enzymes, hormones, and is used as important building blocks of bones, blood, skin, cartilage and muscles.

Protein assists in energy metabolism and cellular processes, and also defends the body against disease via optimal immune function.

Read more below about protein benefits and why EVERYONE , no matter what the goal, should make sure they are getting enough protein through their diet! Protein is directly involved in healing from an injury.

Those who have recently encountered an injury should take advantage of this fact and increase their overall protein intake to help with the recovery process. Protein aids the body in repairing damaged tissues. So the lack of protein will call for a slower, less efficient healing rate within your body.

The reason why, is because when your body lacks enough protein, it has a difficult time forming collagen collagen synthesis is what helps heal wounds and repair tissues. The amino acid, GLUTAMINE, which is acquired via protein intake, is what stimulates this collagen synthesis.

So without enough protein you will lack enough glutamine to initiate proper collagen synthesis thus leading to ineffective wound healing. Your immune system is made up of proteins, and relies on more proteins to be made protein synthesis in order to function efficiently.

In layman terms, if you are lacking protein in your diet, this will weaken your immune system. Proteins make up the immunoglobulins, or antibodies, of your immune system and are also part of the interferon that support immune system cells and attack viruses, bacteria or other foreign substances in the body.

Why is this important? Well, for every antigen which attacks your body, you have a distinct and separate antibody to fight against it. The antibodies are able to recognize viruses and bacteria which will allow your immune system to respond faster, and rid the body of the foreign material before any true damage is done.

Not getting enough protein can also cause unfavorable effects on your T-cell system. In order to get more arginine, you should eat more protein!

Hormones are chemicals produced by glands used as signalling molecules to help communicate and coordinate activities throughout the body. They also help in controlling the numerous functions of body which involve a variety of your organs. Protein plays an important role in building certain hormones - peptide or protein hormones.

These protein hormones are hormones that bind to receptors on the outside of cells, and trigger a response inside the cell. Hormonal proteins, like insulin, help with the metabolism of glucose and are highly effective in controlling blood sugar concentrations.

Hormones can also activate muscle growth by increasing protein synthesis or decreasing protein breakdown. So, if deficient in protein, your body lacks the materials it needs to build and support the hormones within your body.

Enzymes are proteins that are used as catalysts to speed up, or reduce the energy of activation of chemical reactions within our body.

In order to function properly, enzymes help with thousands of biochemical reactions performed by our bodies. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? What Is Protein?

How Much Protein Do I Need? For a pound person, that means about 70 grams of protein each day. Table: Comparing protein packages. What about protein powders? Powdered protein can come from a variety of sources, including eggs, milk e.

Some protein powders contain protein from multiple sources; for instance, a vegan option might include protein derived from peas, pumpkin seeds, sunflower seeds, and alfalfa. Like other dietary supplements, protein powders are not regulated by the U.

Food and Drug Administration for safety. They can often contain non-protein ingredients, including vitamins and minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring.

If you choose to consume protein powder, it is important to read the nutrition and ingredient labels beforehand, as products may contain unexpected ingredients and large amounts of added sugars and calories. Heart disease Research conducted at the Harvard Chan School of Public Health has found that eating even small amounts of red meat—especially processed red meat—on a regular basis is linked to an increased risk of heart disease and stroke , and the risk of dying from cardiovascular disease or any other cause.

Cutting back on red meat could save lives: the researchers estimated that if all the men and women in the study had reduced their total red and processed red meat intake to less than half a serving a day, one in ten cardiovascular disease deaths would have been prevented.

In another study of 43, men that looked at both amount and sources of protein found that intake of total protein was minimally associated with heart disease risk, but intake of protein from red meat was associated with higher risk.

The researchers compared people who ate diets with red meat with people who ate more of other types of foods i. chicken, fish, carbohydrates, or plant proteins such as legumes, soy, or nuts , looking at blood concentrations of cholesterol, triglycerides, lipoproteins, and blood pressure—all risk factors for cardiovascular disease.

Researchers found that when diets with red meat were compared with all other types of diets combined, there were no significant differences in total cholesterol, lipoproteins, or blood pressure, although diets higher in red meat did lead to higher triglyceride concentrations than the comparison diets.

Further evidence of the heart benefits of eating healthy protein in place of carbohydrate comes from a randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health OmniHeart. A healthy diet that replaced some carbohydrate with healthy protein or healthy fat did a better job of lowering blood pressure and harmful low-density lipoprotein LDL cholesterol than a higher carbohydrate diet.

Though weight loss was similar on the two diets, study participants on the high protein diet saw improvements in blood lipids and blood pressure. For example, one study of Swedish women who ate low-carbohydrate, high-protein diets had higher rates of cardiovascular disease and death than those who ate lower-protein, higher-carbohydrate diets.

Diabetes Again, the source of protein matters more than protein quantity when it comes to diabetes risk. A study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat.

In a study that tracked the health of over , men and women, researchers found that individuals who most frequently ate red meats and chicken cooked at high temperatures were 1.

There was also an increased risk of weight gain and developing obesity in the frequent users of high-temperature cooking methods, which may have contributed to the development of diabetes. Of note, this research demonstrated that cooking methods might contribute to diabetes risk beyond the effects of meat consumption alone.

More evidence that the source of protein matters comes from a year study that looked at the relationship between low-carbohydrate diets and type 2 diabetes in women.

Low-carbohydrate diets that were high in vegetable sources of fat and protein were associated with a lower risk of type 2 diabetes. Cancer When it comes to cancer, once again, the source of protein seems to matter more than quantity.

Conclusions were primarily based on the evidence for colorectal cancer. Data also showed positive associations between processed meat consumption and stomach cancer , and between red meat consumption and pancreatic and prostate cancer. A study also found a link between high consumption of red meat during adolescence and premenopausal breast cancer, while higher intakes of poultry, nuts, and legumes were associated with lower risk.

High-temperature grilling creates potentially cancer-causing compounds in meat, including polycyclic aromatic hydrocarbons and heterocyclic amines. Learn about tips for healthy grilling. After tracking their diets for up to 32 years, the authors found that a higher intake of red meat, especially processed versions sausage, bacon, hot dogs, salami , was linked to a modestly higher risk of death, while a higher protein intake from plant foods carried a lower risk.

Bone health Digesting protein releases acids into the bloodstream, which the body usually neutralizes with calcium and other buffering agents. As a result, early research theorized that eating lots of protein requires a lot more calcium — which may be pulled from bone.

Weight control The same healthy protein foods that are good choices for disease prevention may also help with weight control. Researchers at the Harvard Chan School of Public Health followed the diet and lifestyle habits of over , men and women for up to 20 years, looking at how small changes contributed to weight gain over time.

A subsequent detailed analysis of this cohort also found that eating red meat, chicken with skin, and regular cheese was associated with greater weight gain. Yogurt, peanut butter, walnuts and other nuts, chicken without skin, low-fat cheese, and seafood was associated with less weight gain.

Other considerations involving protein Specific proteins in food and the environment are involved in food allergies, which are overreactions of the immune system take gluten and celiac disease , for example.

Medical journals are also full of reports linking allergic responses to specific protein sources with a variety of conditions breathing problems, chronic digestive issues, etc. Eggs, fish, milk, peanuts, tree nuts, and soybeans cause allergic reactions in some people.

In , the FDA announced a voluntary program to limit the routine use of antibiotics in food production such as giving antibiotics to healthy animals to help them grow faster.

New research highlight: Red meat and diabetes risk People who eat just two servings of red meat per week may have an increased risk of developing type 2 diabetes compared to people who eat fewer servings, and the risk increases with greater consumption, according to a new study led by researchers from Harvard T.

Chan School of Public Health. They also found that replacing red meat with healthy plant-based protein sources, such as nuts and legumes, or modest amounts of dairy foods, was associated with reduced risk of type 2 diabetes.

Just as different foods can have differing impacts on human health, they also have differing impacts on the environment. Agriculture is a major contributor of greenhouse gas GHG emissions globally, the accumulation of which is driving climate change at a rate unprecedented in human history.

However, not all foods have an equal impact. Production of animal-based foods tends to have higher GHG emissions than producing plant-based foods—and dairy and especially red meat particularly beef, lamb, and goat stand out for their disproportionate impact. Source: World Resources Institute, www.

Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Prioritize hearty and savory plant-based preparations Simple strategies for creating filling, delicious, and even budget-friendly plant-based dishes. Eat a little less red meat, any way you can Assess how often you eat red meat, and see if one of these strategies can help you find a way to cut back a bit.

Consume less meat, enjoy more variety This approach boosts healthy plant-based foods like beans, nuts, whole grains, and other veggies, while still providing ways to incorporate some of your favorite animal-based foods. References National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients.

Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of animal and plant protein intake with all-cause and cause-specific mortality.

JAMA internal medicine. Fehrenbach KS, Righter AC, Santo RE. A critical examination of the available data sources for estimating meat and protein consumption in the USA. Public health nutrition. Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willett WC. Major dietary protein sources and risk of coronary heart disease in women.

Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Red meat consumption and mortality: results from 2 prospective cohort studies. Archives of internal medicine. Bernstein AM, Pan A, Rexrode KM, Stampfer M, Hu FB, Mozaffarian D, Willett WC.

Dietary protein sources and the risk of stroke in men and women. Preis SR, Stampfer MJ, Spiegelman D, Willett WC, Rimm EB. Dietary protein and risk of ischemic heart disease in middle-aged men—.

The American journal of clinical nutrition. Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. Low-carbohydrate-diet score and the risk of coronary heart disease in women. New England Journal of Medicine.