6 Ways Protein Benefits Your Health—Beyond Building Muscle

If you were to head into any gym and ask random people working out to explain why consuming protein is good for their health, we’re willing to bet they’d all say the same thing: It builds muscle! Bulking up your physique is definitely protein’s most famous attribute. But guess what? This macronutrient performs a much wider breadth of important functions within the body.

When you add more protein to your diet with foods like meat, fish, eggs, beans, or supplements like protein powder, you do your overall health a big favor. Though these six science-backed benefits might not get as much press as muscle growth, they’re just as valuable.

• ABOUT OUR EXPERTS: Umo Callins, M.S., R.D., C.S.S.D., C.P.T., is a sports dietitian and fitness coach with Well Rooted Health and Nutrition in Oklahoma City. Dr. Amber Krogsrud, N. D., is a naturopathic doctor and medical advisor of Rebalance Health.

1. Linked to Improved Healthspan

Here’s a protein pro that might take you by surprise: It’s been linked with extended lifespan in older adults. A 2014 study found that a high-protein diet was associated with lower mortality in adults over 65. And more recent research in The American Journal of Clinical Nutrition supports the idea that more protein throughout mid- and late-life is good news for healthspan, with one study author suggesting that consuming protein in later years may help prevent age-related frailty.

Read More: New Research Links Protein To Improved Healthspan

The rub: If you’re over 65, it may take some extra effort to bump up the protein in your diet. “Evidence shows that older adults struggle to consume enough protein due to decreased appetite, challenges with food preparation related to mental and physical disabilities, poor dentition, difficulty swallowing, food insecurity, and disease-related anorexia,” notes Umo Callins, M.S., R.D., C.S.S.D., C.P.T., a sports dietitian and fitness coach with Well Rooted Health and Nutrition in Oklahoma City. A visit to a dietitian can get to the bottom of low protein intake and help you make appropriate changes, she says. This might include getting creative with your cooking (think lentil pasta over wheat) or adding a protein powder to your routine.

2. Creates Necessary Enzymes and Hormones

As you might recall from high school science class, proteins help produce enzymes and hormones. But what do these actually do? “Enzymes are involved in biochemical reactions, including digestion and metabolism, while hormones regulate various bodily functions from growth to mood,” explains Dr. Amber Krogsrud, N. D., naturopathic doctor and medical advisor of Rebalance Health.

Without adequate protein, your body struggles to produce enough enzymes and hormones, which can lead to all sorts of health issues, she says. Impaired digestion, low energy, hormone imbalances, and mood swings are a few of the possibilities. So, ensuring ample protein intake is an important step in keeping your hormonal, digestive, and metabolic health in tip-top shape.

3. Promotes Wound Healing

We hope you never have a broken bone or gaping wound—but if you do, we also hope you remember to eat plenty of protein. This building block of tissues is especially important for healing injuries. “Consuming adequate protein helps support wound healing, because protein is involved in the renewal of cells, tissue growth, and repair in the wound-healing process, which includes the formation of elastic and collagen tissue,” Callins says. 

4. May Encourage Long-Term Cognitive Health

Could a diet rich in foods like steak and eggs keep your brain healthy? It’s possible, particularly in older people. A 2020 study found that higher protein consumption—particularly from meat, eggs, and legumes—was linked to better cognitive performance in adults over 60.  

Read More: 10 Snacks and Meals You Can Plus Up With Protein Powder

According to Krogsrud, there could be several reasons for this. For starters, protein supports the structure and repair of brain cells, helping maintain neurons and synaptic plasticity (components necessary for learning and memory). Then there’s the role amino acids might play. “Proteins are broken down into amino acids, which are essential for producing neurotransmitters such as dopamine and serotonin. These chemicals are crucial for mood regulation, memory, and cognitive function,” she explains. Some amino acids even possess antioxidant properties that might protect brain cells from damage, she adds.

5. Supports Weight Loss

Protein and weight loss are good pals. “One of protein’s great properties is its satiating effect,” Callins says. “Consuming protein helps us feel fuller for an extended period. When satisfied, we may not snack as much or over-consume food, which can help with weight loss.” It’s a bit of a paradox: While protein can help you bulk up, it can also help you slim down. One study even shows that dieters who include more protein tend to eat an overall higher-quality diet (think more vegetables and less added sugar and refined grains) while hanging on to precious lean muscle mass despite dropping fat.

6. May Promote Healthy Blood Pressure

We’ll grant that high-sodium protein foods like beef jerky or salted nuts might not be the best bet for your blood pressure—but some research suggests that increasing protein could help support healthy blood pressure. An older study found that a moderate increase in protein intake (paired with low salt and sugar intake) was a supportive lifestyle change for those with healthy blood pressure goals.

The mechanism here, according to Krogsrud, is probably multifaceted. “Proteins containing the amino acid arginine enhance nitric oxide production, which helps relax blood vessels and improve blood flow,” she explains. Meanwhile, research suggests higher-protein diets might increase fluid output, helping the body get rid of sodium, which may be good news for blood pressure, she says. Even protein’s positive effects for weight loss and insulin sensitivity could ladder up to happy BP. It’s a big-picture package that adds up to lots of potential benefits.

Are Some Types of Protein Better Than Others?

Not all protein foods are on a level playing field. High-quality protein, the kind that contains all nine essential amino acids, is found only in some foods, such as lean meats, fish, eggs, dairy, and certain nuts (like pistachios).

That said, even though animal foods tend to offer more complete protein than vegetarian foods, there’s no need to worry too much about calibrating each meal to mix and match aminos if eating plant-based. Eating a diverse diet can usually supply all the amino acids you need. “Whether you prefer animal-based or plant-based sources, incorporating a variety of protein-rich foods into your diet can help you meet your nutritional needs and support long-term well-being,” says Krogsrud.

How to Ensure You’re Getting Enough Protein 

Everyone’s protein needs are a little different, but active adults may require anywhere from 1.1 to 1.5 grams per kilogram of body weight per day. (That’s between 75 and 102 grams per day for someone who weighs 150 pounds.) To reach your daily target, Callins suggests aiming for a protein source at all meals and snacks. 

Then, keep things interesting by mixing up your choices. “Consuming both animal protein sources and plant-based sources, such as chickpea or lentil pasta with meat sauce, for example, allows for more variety in your diet,” she suggests. 

A low-maintenance way to get more protein in your diet, especially when you’re on the go, is through a powder supplement like BodyTech’s Whey Protein Isolate or the plnt brand’s Organic Plant Protein, as well as high-quality bars, snacks, and ready-to-drink shakes.