The Importance of Protein for Building Lean Muscle and Supporting Overall Health

When you think about all the nutrients you need to stay healthy, there’s a good reason why protein comes to mind. While we often associate it with working out and building muscle, protein is much more than just a fitness nutrient. It plays a critical role in nearly every process that keeps your body functioning. Let’s dive deeper into what protein does, why it’s essential, and how you can ensure you’re meeting your daily needs.

Why Protein Matters

Protein is the body’s building block. Comprised of amino acids, it is essential for growth, repair, and maintenance. Of the 20 amino acids, nine are considered “essential” because your body can’t produce them on its own. This means you need to get them through your diet.

Proteins are broken down during digestion into these amino acids, which are then used to:

• Build and repair muscles.
• Provide structural support to bones, tendons, and ligaments.
• Create enzymes and hormones that regulate bodily functions.
• Support immune health by forming antibodies and immune cells.
• Assist in muscle contraction and movement.

Protein is also vital for boosting energy levels and metabolism. Unlike carbohydrates or fats, protein has a higher thermic effect, meaning your body burns more calories digesting and metabolizing it.

Proteins aren’t just for athletes—they’re crucial for everyone, at every stage of life.

Mastering Your Macros

When it comes to nutrition, protein is one of the three macronutrients your body needs in large amounts. The other two are carbohydrates and fats. Each macronutrient plays a distinct role in your body.

Carbohydrates are your body’s primary energy source, fueling your brain, muscles, and daily activities. Fats are essential for hormone regulation, nutrient absorption, and providing long-term energy reserves. Protein, meanwhile, helps maintain lean body mass, repair muscles, and promote satiety, keeping you feeling full longer.

Let’s take a closer look at the calorie content of each macronutrient:

• 1 gram of carbohydrate = 4 calories
• 1 gram of fat = 9 calories
• 1 gram of protein = 4 calories

Understanding how these macros contribute to your energy needs is key to building a balanced diet.

Finding the Right Protein Balance

How much protein do you need? While the Dietary Reference Intakes (DRIs) recommend about 0.4 grams of protein per pound of body weight, your exact needs may vary based on factors like age, sex, and activity level. For example, individuals who are highly active or looking to build muscle might need more protein than those with a sedentary lifestyle.

Here’s a quick guide:

• Average adult male: ~56 grams per day
• Average adult female: ~46 grams per day
• Athletes or active individuals: ~0.6–0.9 grams of protein per pound of body weight

If calculating grams feels overwhelming, try this simple strategy: include a protein source in every meal. This ensures you’re consistently meeting your body’s needs throughout the day.

Protein Sources to Power Your Diet

Incorporating protein into your meals doesn’t have to be complicated. Here’s a breakdown of the best whole food and plant-based protein options, plus the role of supplements.

Whole Food Protein Options

• Poultry: Skinless chicken or turkey
• Lean Red Meat: Beef, lamb, or pork
• Fish and Seafood: Salmon, tuna, shrimp
• Eggs or Egg Whites
• Dairy Products: Milk, yogurt, or cheese

Plant-Based Protein Options

Plant-based diets can also provide ample protein. Some excellent sources include:

• Beans: Black beans, kidney beans, or pinto beans
• Legumes: Lentils, chickpeas
• Soy Foods: Tofu, tempeh, soy milk
• Nuts: Almonds, pistachios, cashews
• Seeds: Chia, sunflower, pumpkin, hemp

Protein Supplements

For busy days or post-workout recovery, protein supplements are a quick and effective solution. Shakes, powders, and bars can help you meet your protein goals without much prep.

At Shaklee, our Life Shake™ is a nutrient-dense, plant-based protein powder designed to support overall health. Packed with leucine, it helps build lean muscle while keeping you full and satisfied. Plus, it’s versatile—use it in smoothies, baked goods, or even coffee for an added protein boost.

Debunking Common Myths About Protein and Macros

There’s a lot of misinformation out there when it comes to protein and nutrition. Let’s clear up a few common myths.

Myth 1: Eating Too Much Protein Will Make You Bulky

Protein is often associated with bodybuilding, but eating protein alone won’t turn you into a weightlifter. Building significant muscle mass requires a combination of intense strength training and a calorie surplus. Protein simply supports muscle repair and recovery, making it a crucial nutrient for everyone—not just athletes.

Myth 2: Low-Carb or Low-Fat Diets Are Best for Weight Loss

While cutting carbs or fat might seem like an easy way to lose weight, it’s not sustainable or healthy in the long term. Both carbs and fats serve vital roles in your body. Instead of extreme diets, aim for a balanced plate:

• ½ vegetables
• ¼ protein
• ¼ healthy grains or starchy vegetables

This ratio helps you stay energized, satisfied, and nutritionally balanced.

Myth 3: All Protein Sources Are Equal

Not all protein sources are created equal. Some, like animal-based proteins, are considered complete proteins because they contain all nine essential amino acids. Most plant-based proteins are incomplete, but you can pair them—like rice and beans—to create a complete protein profile.

Tips for Adding Protein to Every Meal

If you’re looking for easy ways to boost your protein intake, here are some practical tips:

1. Start Your Day with Protein: Add eggs, Greek yogurt, or a protein smoothie to your breakfast.
2. Snack Smart: Opt for nuts, seeds, or protein bars during the day.
3. Upgrade Your Salads: Include grilled chicken, tofu, or beans.
4. Choose Lean Proteins for Dinner: Go for fish, lean cuts of meat, or a plant-based option like lentils.
5. Plan Ahead: Keep a stash of ready-to-eat protein snacks like hard-boiled eggs or string cheese for busy days.

Power Your Day with Protein

Protein is essential for building lean muscle, maintaining energy, and supporting overall health. While protein is important, balance is key—don’t forget about carbs and fats, which are equally vital for your body’s functions.

Need help meeting your protein goals? Check out our Life Shake™ and explore macro-friendly recipes on our blog. With a little planning, you’ll be well on your way to mastering your macros and enjoying the benefits of a balanced diet.

FOOTER:
†When used as part of the Healthy Weight Program.