The Power of Protein: Why This Nutrient Deserves a Starring Role in Your Diet

When most people think of protein, they picture athletes guzzling shakes or bodybuilders piling on chicken and rice. But protein is far more than a muscle-builder — it’s the foundation of nearly every process in your body. From recovery and energy to healthy aging and weight management, protein plays a powerful role in keeping you strong, resilient, and thriving at any age.

Why Protein Matters

Protein is made up of amino acids — the “building blocks” of life. Your body uses them to:

• Repair and build tissue (including muscles, tendons, and skin)

• Produce hormones and enzymes that regulate metabolism, mood, and digestion

• Support a strong immune system

• Maintain bone health and density

Unlike carbs and fats, your body doesn’t store protein in reserves. That means you need to consume it consistently throughout the day to fuel these vital functions.

Protein is one of your best tools for staying strong and active later in life.

Protein and Healthy Aging

As we age, we naturally lose muscle mass — a process called sarcopenia. Left unchecked, this can impact balance, mobility, and independence. The good news? Adequate protein intake combined with resistance training (like Pilates, strength work, or even bodyweight exercises) helps slow this decline.

In fact, a 2018 study in the Journal of the American Medical Directors Association found that higher protein intake was associated with reduced frailty and better physical function in older adults. Think of protein as one of your best tools for staying strong and active later in life.

Protein can help you lose fat without feeling deprived.

Protein and Weight Management

Protein is also a game-changer for appetite and body composition. High-protein meals help regulate satiety hormones like ghrelin and peptide YY, keeping you fuller for longer and curbing cravings.

A meta-analysis in The American Journal of Clinical Nutrition found that higher-protein diets not only supported greater fat loss but also made weight maintenance easier compared to lower-protein approaches. In other words: more protein can help you lose fat without feeling deprived.

How Much Protein Do You Need?

The general guideline of 0.8 grams of protein per kilogram of body weight is just the minimum to prevent deficiency — not necessarily enough for optimal health. Current research suggests:

• Active adults: 1.2–2.0 grams/kg

• Older adults: 1.2–1.5 grams/kg (to protect muscle and bone)

• Athletes: 1.6–2.2 grams/kg

For example, a 150-pound (68 kg) active adult might aim for 80–135 grams of protein per day, spread across meals and snacks.

Plant-based: beans, lentils, tofu, quinoa, tempeh, edamame

Best Sources of Protein

• Animal-based: chicken, fish, lean beef, eggs, Greek yogurt

• Plant-based: beans, lentils, tofu, quinoa, tempeh, edamame

• On-the-go: protein powders or bars (helpful, but whole foods first!)

Easy Ways to Boost Protein Daily

• Add Greek yogurt, cottage cheese, or eggs to breakfast.

• Include a palm-sized portion of protein at each meal.

• Pair plant-based proteins (like rice and beans) for a complete amino acid profile.

• Snack on roasted chickpeas, edamame, or hard-boiled eggs instead of chips or crackers.

Plant-based proteins (like rice and beans) build a complete amino acid profile.

Final Takeaway

Protein isn’t just for athletes — it’s for anyone who wants to feel stronger, age well, and support their body’s natural repair systems. By consistently including protein at every meal and pairing it with regular movement, you’ll fuel your body not only for today but for the years ahead.

Think of protein as your body’s power tool — one that helps you build, maintain, and thrive.