Protein plays a vital role in weight loss, muscle growth, and overall wellness. Made of amino acids, it helps build lean muscle, supports body development, keeps you full for longer, and speeds up muscle recovery after workouts. Donna Matt, a registered dietitian and certified diabetes specialist at UnityPoint Health, explains how much protein you need, the best sources, and its impact on health.
How Does Protein Keep You Full?
Protein helps control hunger in several ways. It digests slower than carbohydrates, stabilising blood sugar and slowing stomach emptying. It also reduces the hunger hormone ghrelin while increasing appetite-suppressing hormones like GLP-1 and leptin. As a result, you feel full for longer and are less likely to snack.
What Are Complete and Incomplete Proteins?
Proteins contain 20 amino acids, but the body makes only 11. The remaining nine are essential and must come from food.
- Complete proteins have all nine essential amino acids. They are mostly found in animal sources.
- Incomplete proteins lack one or more essential amino acids and come from plant sources.
Combining different plant proteins can create a complete protein source. For example, a peanut butter sandwich on whole-grain bread provides all essential amino acids.
Also Read: Get LumiLean in UK, an amazing weight loss formula.
Sources of Complete Proteins
- Meat: Beef, pork, lamb, poultry
- Fish: Salmon, tuna, cod
- Eggs: Especially egg whites
- Dairy: Milk, cheese, yoghurt
- Plant-based: Soy (tofu, edamame, tempeh, miso)
Beans are also protein-rich and easy to pair with other foods to form complete proteins. They help lower blood sugar, cholesterol, and heart disease risk while being affordable and high in fibre.
Which Protein is Easier to Digest?
Animal proteins digest more easily than plant proteins. The fibre in plants slows digestion, leading to 75-80% absorption, compared to 95% for animal proteins. However, plant-based proteins offer extra health benefits, including fibre and essential nutrients.
How Much Protein Do You Need?
Protein needs vary based on health goals and body weight:
- General health: 0.8g per kg of body weight
- Diabetes management: 0.8g per kg
- Muscle building: 1-1.5g per kg
- Weight loss: 1-1.2g per kg
For example, a person weighing 68kg (150 lbs) needs about 55g of protein daily. If building muscle, they should consume 69-102g per day. For weight loss, 68-82g per day is ideal.
Should You Spread Protein Intake?
Yes, your body absorbs protein better when you eat 15-30g at a time. Large amounts (over 40g in one meal) offer no extra benefit. Distribute protein intake across three meals.
Can You Eat Too Much Protein?
Yes, excessive protein can cause:
- Kidney strain: Overburdening the kidneys, especially in those with existing issues.
- Dehydration: Increased urine production without enough fluid intake.
- Digestive problems: Constipation or diarrhoea from too much animal protein.
- Nutrient imbalances: A diet too high in protein may lack other essential nutrients.
How Does Protein Help Muscle Growth and Recovery?
Eating protein after exercise helps repair and rebuild muscles. However, muscle growth depends more on strength training than protein intake alone.
How Much Protein is in Common Foods?
- Avocado: 3g
- Banana: 1g
- Beans (½ cup): 7-8g
- Cheese (85g): 18g
- Chicken (85g): 21g
- Cottage cheese (1 cup): 14g
- Egg: 7g
- Greek yoghurt: 17g
- Milk (1 cup, 2% or whole): 8g
- Mushrooms: 2g
- Nuts (¼ cup): 7g
- Oatmeal (1 cup): 26g
- Salmon (85g): 25g
- Shrimp (85g): 20g
- Turkey (85g): 21g
Balanced Snacks for Energy and Satiety
Pairing protein with carbohydrates or fats slows digestion and stabilises blood sugar. Good snack combinations include:
- Apple with nut butter
- Whole wheat bread with avocado
- Cheese with crackers
- Chia pudding
- Cottage cheese with pineapple
- Edamame
- Greek yoghurt with berries and granola
- Hard-boiled eggs with whole grain crackers
- Trail mix (without candy)
What is Whey Protein?
Whey is a fast-digesting protein found in milk, containing all essential amino acids. It supports muscle recovery and provides 20-30g of protein per serving. There are three types:
- Whey protein concentrate (WPC): Lower protein, retains more nutrients
- Whey protein isolate (WPI): Higher protein, fewer fats and carbs
- Whey protein hydrolysate (WPH): Pre-digested for easier absorption
Casein, another milk protein, digests slowly and prevents muscle breakdown overnight. A mix of whey and casein offers the best benefits.
How Many Protein Shakes Per Day?
Limit protein shakes to two per day, three at most. While shakes are convenient, whole foods provide essential nutrients missing from processed supplements.
Are Protein Bars Healthy?
Protein bars work as a snack but should not replace meals. Choose bars with:
- Less than 200 calories
- 10-15g protein
- Less than 5g added sugar
- Less than 15g total carbs for people with diabetes
Consult Your Doctor About Protein Needs
Protein fuels muscles, aids recovery, supports cell function, and helps you feel full. Whether from meat, plant-based options, or supplements, balance protein intake with other nutrients. If you need personalised advice, consult a doctor or dietitian.
