What Really Occurs When You Consume Sufficient Protein

      While I'm always eager to try the newest fitness fad—the 4-2-1 method, the 25-7-2 StairMaster workout, racquet sports (shoutout to tennis and pickleball), and much more—I don't necessarily follow the latest nutritional trends. That was until we entered the golden age of protein. With various approaches like the 30/30/30 method and high-protein snacks trending on TikTok (not to mention the rush to find affordable protein-rich foods that surpass eggs), the fascination with this macronutrient is undeniable. Some experts recommend consuming 30 grams of protein at every meal, while others suggest a daily intake of 1 gram per pound of body weight (which is significantly higher than what most of us typically consume). But is protein truly as beneficial as it’s claimed to be? What specific advantages does it offer? And how much protein is actually “enough”? I consulted experts to get their insights.

      Experts Consulted

      At The Everygirl, we value wellness advice that is founded on accurate, science-based information to help our readers make informed choices about their health. That's why we prioritize input from reliable and credible professionals, ensuring that each piece of content is trustworthy and empowering.

      DESTINI MOODY, RD, CSSD, LD

      Destini Moody is a board-certified sports nutrition specialist and registered dietitian at Top Nutrition Coaching. With six years of experience aiding collegiate and professional athletes, she focuses on enhancing performance through strategic nutrition timing.

      JORDAN HILL, MCD, RD, CSSD

      Jordan Hill is a certified sports dietetics specialist and registered dietitian at Top Nutrition Coaching, with a successful history of working with pregnant and postpartum women, athletes, and clients with chronic illnesses and gastrointestinal disorders.

      ALAYNA HUTCHINSON, MS, LDN, RDN

      Alayna Hutchinson is a registered dietitian at Pendulum, a biotech firm innovating ways for people to improve their health by harnessing the gut microbiome. With a background in clinical nutrition emphasizing community health, she has recently shifted towards functional medicine, specializing in longevity and microbiome studies.

      DR. SHIVANI AMIN, MD

      Dr. Shivani Amin is a functional medicine physician who began focusing on this field to assist her patients in achieving healthier lives without the side effects associated with pharmaceuticals. She aims to address the root causes of medical issues and encourages her patients to cultivate a holistic mind-body-spirit connection for optimal health.

      What Happens to Your Body When You Eat Enough Protein?

      Before the protein you consume can nourish your cells, tissues, muscles, and bones, it must be broken down into amino acids in the stomach and small intestine. Thousands of amino acids link together to form long chains, and the arrangement of this chain determines its specific role in your body. Continue reading to learn about the advantages of protein and its various functions.

      You gain and maintain muscle mass

      By combining regular weight training with sufficient protein intake distributed throughout the day, you can enhance muscle protein synthesis, which aids in building and sustaining muscle mass. Even if you don't regularly lift weights, consuming enough protein can help prevent muscle breakdown for energy, which causes muscle loss, as explained by Destini Moody, RD, CSSD, LD from Top Nutrition Coaching. Conversely, inadequate dietary protein hampers the body's ability to rebuild, leading to potential muscle mass loss, regardless of whether you are weightlifting.

      You boost your metabolism

      Your metabolism plays a role in weight management, energy levels, nutrient utilization, and blood sugar control. Moody noted that increased muscle mass correlates with a higher metabolism. A faster metabolism means your body burns calories at an accelerated rate, as explained by Jordan Hill, MCD, RD, CSSD at Top Nutrition Coaching. Due to protein's higher thermic effect of food (TEF) as compared to carbohydrates and fats, the body expends more calories during the digestion, absorption, and utilization of protein. Over time, insufficient protein intake can lead to muscle loss, which in turn slows metabolism. Adequate protein consumption helps your metabolism function efficiently, allowing your body to burn the calories necessary for good health.

      You support your gut health

      A 2022 study indicated that dietary protein significantly influences the gut microbiome and digestive functions. This macronutrient is vital for gut health, aiding in digestion, nutrient absorption, and immune function. Proteins are broken down into amino acids that help synthesize digestive enzymes. “Effective digestion is essential for gut health, ensuring nutrients are absorbed efficiently and waste is eliminated,” according to Alayna Hutchinson MS, LDN, RDN from Pendulum. Since many digestive processes rely on protein for amino acid breakdown and nutrient absorption, inadequate protein intake may lead to digestive problems such as gas and constipation.

      You enhance your immune system

      Antibodies that help our bodies combat diseases are composed of proteins. Moody noted that insufficient protein can lead to more frequent illnesses, even among those with