There is a misperception we need to eat a lot of protein only to build muscle. I am here to correct some myths about protein intake. I will also give some background knowledge of protein's additional roles in our bodies.

Protein is like nature's nano bots. Proteins function as vital molecules in many cellular functions within our bodies. As an example, protein forms the structure of our muscles. I’m sure you hear all the time to eat protein to gain more muscle, but this is not the only reason.

Additional reasons for the reliance on proteins are for metabolic processes, immune function, and tissue repair. Other structural components include the makeup of our skin, nails and hair health.

What your body does with protein

So, the reason to eat protein is for the amino acids. These are the building blocks of the proteins. The amino acids are then used to make molecules and proteins within the body. Proteins have a wide range of roles, but our body can not perform optimally if we do not consume enough of it. Societies underscore proteins importance by the overconsumption of carbohydrate and fat-rich foods.

Complete protein sources are very important. You can mix and match your protein sources, but it is important you consume protein sources, which include all 20 amino acids. Our body can make 11 of the amino acids, but 9 of the amino acids need to be consumed in the diet. Some protein sources do not include these essential amino acids and if will cause dysfunction within your body if not consumed.

Here are the 9 essential amino acids

Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Common myths regarding protein intake

Only eating protein builds muscle: In order to build muscle, you need to perform resistance/strength training. No amount of protein intake will build muscle without exercising the muscle.

You need to consume protein after work outs: As long as you get the right amount of daily dietary protein intake it does not matter when you eat protein

Increased protein intake is bad for your kidneys: High-protein diets don't harm the kidneys unless you already have kidney problems.

Protein shake supplements are necessary for fitness: You do not have to use protein shakes if you become more active. You can consume all the needed daily protein from natural sources

More protein is always better: Excessive protein intake can cause dehydration and high levels of calcium. Balanced protein intake is better than too much.

All protein is created equal: The absorption of protein differs from source to source. The amino acid profile from each protein source may not be the same, making it necessary to eat varying protein sources.

Older adults do not need more protein: Consuming a bit more protein daily is beneficial for older adults to preserve muscle mass and overall health.

Protein is only for athletes: Everyone needs it, not only athletes, as shown above.

What is the daily recommended protein intake?

It varies from person to person.

0.8 g per 1 Kg of body weight for sedentary individuals

1 g per 1Kg of body weight for low activity

1.2 g per 1 Kg of body weight for moderate activity

1.2-2 g per 1 Kg of body weight for higher activity

General guidelines. Can vary based on individual body type.

Higher protein intake has many health benefits

Improve muscle health

We need protein for building muscle and maintaining muscle mass.
You also need protein to help with muscle recovery and repair after exercise.

Improved weight loss and control of hunger

When we eat foods high in protein content, it is more filling than eating carbohydrates or fats
You will eat fewer calories, which leads to better weight loss and maintenance
Your body composition will change by increasing lean body mass and reducing body fat

Improved metabolism

The body uses more energy to digest and process protein, which can increase calorie expenditure and weight loss

Better blood sugar control

When you eat protein with sugar and carbohydrates, it reduces the rate of blood sugar absorption lower spikes in blood sugar.
It is beneficial for individuals with insulin resistance and Diabetes.

Better bone health

You need to eat protein and calcium to improve bone health
Collagen is vital for your bones and eating protein helps produce it.

Improved hormonal regulation

We make our hormones from protein. If we do not eat enough protein or source complete protein for all the essential amino acids, this will lean to hormonal disruptions.

Improved hormonal regulation

We make our hormones from protein. If we do not eat enough protein or source complete protein for all the essential amino acids, this will lead into hormonal disruptions.

Wound Healing and immune function

Your body needs protein in order to repair tissue and heal your wounds.
We have antibodies which are part of our immune system. We make antibodies from complex protein molecules. Without adequate protein intake, your immune system will not function optimally

Important points

We use protein for more than just building muscle. Increase daily intake boosts your overall health. We debunked some common myths about protein. You must consume complete protein to include all 20 amino acids. When we increase protein intake, it allows weight loss and increased lean body mas. When we optimize protein intake, we enable nature's nano bots to repair, renew and regulate our bodies' natural functional abilities.