Get Your Free Guide to Protein and Health Research

Understanding Protein: What It Is and Why Your Body Needs It

Protein is one of three main nutrients your body uses for energy and function, alongside carbohydrates and fats. Unlike carbohydrates, which your body burns quickly for fuel, protein serves as a building block. Your muscles, bones, skin, hair, and organs all contain protein. When you eat protein-rich foods, your digestive system breaks them down into smaller units called amino acids. Your body then uses these amino acids to build and repair tissues, make enzymes that help digestion, create hormones that regulate body functions, and produce antibodies that fight infections.

Get Your Free Guide to Amla Nutrition and Health Research →

There are 20 different amino acids that your body needs. Nine of these are "essential amino acids," meaning your body cannot make them—you must get them from food. Animal products like meat, poultry, fish, eggs, and dairy contain all nine essential amino acids. Plant-based proteins like beans, lentils, nuts, and seeds may lack one or more essential amino acids, though eating a variety of plant proteins throughout the day can provide all of them.

Research shows that protein plays a role in maintaining muscle mass as you age. Starting around age 30, adults gradually lose muscle mass at a rate of about 3 to 8 percent per decade. This process accelerates after age 60. Getting enough protein through diet may help slow this decline. Studies also suggest that protein helps you feel full longer, which may support weight management efforts. Some research indicates that protein has a higher thermic effect than carbohydrates—meaning your body burns more calories digesting it—though the difference is modest.

The amount of protein you need depends on your age, sex, activity level, and health status. The basic recommendation from the National Institutes of Health is 0.8 grams of protein per kilogram of body weight per day for adults. For a 150-pound person, this equals about 54 grams daily. However, older adults and people who exercise regularly may benefit from higher amounts. A practical starting point: include a protein source at each meal, such as an egg at breakfast, fish at lunch, and chicken at dinner.

Protein Sources: Animal, Plant-Based, and Combination Approaches

Animal-based proteins are considered "complete" because they contain all nine essential amino acids. Common sources include beef, pork, poultry, fish, eggs, milk, yogurt, and cheese. Fish and seafood offer additional heart-protective fats called omega-3 fatty acids. Research published in the journal Circulation found that people who ate fish twice weekly had lower heart disease risk compared to those who rarely ate fish. Eggs are an affordable, versatile protein source containing about 6 grams of protein per large egg, plus choline, which supports brain health.

Learn About Alcohol and Blood Pressure Health →

Plant-based proteins include legumes (beans, lentils, peas), nuts, seeds, whole grains, and soy products. Legumes typically provide 15 to 20 grams of protein per cooked cup, along with fiber that supports digestive health. A study in the American Journal of Clinical Nutrition found that people who ate legumes regularly had lower blood pressure and cholesterol levels. Tofu and tempeh, made from soybeans, are complete proteins containing all essential amino acids. One-half cup of firm tofu provides about 10 grams of protein.

Nuts and seeds like almonds, peanuts, chia seeds, and hemp seeds deliver protein along with healthy fats and minerals. A quarter cup of almonds contains 7 grams of protein. However, nuts are calorie-dense, so portion control matters if weight management is a goal. Whole grains like quinoa, oats, and brown rice contain protein too—though typically less than legumes or nuts. Quinoa is one of few plant foods with all nine essential amino acids, providing 8 grams per cooked cup.

A practical approach combines sources. Eating beans with rice, peanut butter on whole wheat bread, or hummus with vegetables creates complete protein meals. Many cultures have developed these combinations naturally over centuries. Research suggests that mixing plant and animal proteins may offer broader nutritional benefits. For example, a meal combining grilled chicken with lentils and vegetables provides complete protein, fiber, vitamins, and minerals. The key is variety—rotating between different sources ensures you get a wider range of nutrients beyond just amino acids.

What Research Shows About Protein and Common Health Conditions

Scientific studies have examined how protein intake relates to various health outcomes. For bone health, research suggests that adequate protein is important alongside calcium and vitamin D. A study published in the American Journal of Clinical Nutrition followed over 1,000 women and found that those with higher protein intake had better bone density in later life. The study authors suggested that protein helps form the collagen matrix that gives bones strength. However, protein alone does not build strong bones—exercise, calcium, and vitamin D are equally important.

Learn About VITAS Healthcare Hospice Services →

For weight management, multiple studies show that higher-protein diets may help people feel fuller and eat fewer calories overall. A meta-analysis in Nutrition Reviews examined 24 controlled studies and found that people eating higher-protein diets lost slightly more weight than those eating standard amounts of protein. The effect was modest but consistent. The proposed mechanism is that protein triggers hormones that signal fullness to the brain more effectively than carbohydrates or fats do. However, weight loss ultimately depends on total calorie intake, not protein alone.

Regarding diabetes, research indicates that protein choice matters. A study in Diabetes Care following over 37,000 women found that those who ate more poultry and fish had lower diabetes risk, while those eating more processed red meat had higher risk. The difference likely relates to other components in these foods—processed meats contain added sodium and preservatives, while fish contains protective omega-3 fats. The research suggests that the source of protein is as important as the amount.

For muscle maintenance in aging, several studies show promising results. A research review published in Nutrients found that older adults eating 25 to 30 grams of protein per meal, combined with resistance exercise, maintained muscle mass better than those eating less. This amount appears to be the threshold that activates muscle-building processes in older bodies. A practical takeaway: if you are over 60, spacing protein throughout the day in meals of at least 25 grams may be more effective than eating protein mainly at dinner.

Practical Strategies for Meeting Your Protein Needs Throughout the Day

Meeting protein goals becomes easier when you plan meals and understand portion sizes. A 3-ounce serving of cooked meat, poultry, or fish (roughly the size of a deck of cards) contains about 25 grams of protein. One cup of Greek yogurt provides 15 to 20 grams. Two slices of whole wheat bread with 2 tablespoons of peanut butter deliver about 12 grams. Understanding these amounts helps you build balanced meals without overthinking.

Learn About Shingles Symptoms and Management Options →

Breakfast sets the tone for protein intake throughout the day. Starting with protein may help stabilize blood sugar and reduce cravings later. Examples include eggs with toast (12 to 15 grams), Greek yogurt with granola and berries (15 to 20 grams), or oatmeal with nuts and milk (10 to 15 grams). Research published in the Journal of Nutrition found that people who ate protein-rich breakfasts had better appetite control at lunch compared to those eating carbohydrate-heavy breakfasts.

Lunch and dinner should each include a palm-sized portion of protein—roughly 3 to 4 ounces. This might be grilled chicken, salmon, ground turkey, tofu, or legumes. Adding a variety supports different nutrient profiles. Salmon provides vitamin D and omega-3s. Beans offer fiber and minerals. Chicken is affordable and versatile. Rotating sources prevents boredom and ensures nutritional variety. Snacks can contribute protein too: string cheese (7 grams), a handful of almonds (6 grams), or Greek yogurt (15 to 20 grams) bridge gaps between meals.

Practical strategies also include batch cooking. Preparing a large pot of beans, grilling multiple chicken breasts, or cooking a batch of hard-boiled eggs at the start of the week makes it easier to include protein in meals when busy. Grocery shopping with a list focused on protein sources—checking what is on sale that week—manages costs. For people on limited budgets, eggs, canned fish, dried beans, peanut butter, and chicken thighs are affordable options. A takeaway: plan three meals plus one to