Protein isn’t a Fad it’s a Foundation
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Protein
Over the years, protein was viewed as an essential macro for anyone interested in building muscle. However, as research has expanded, it has revealed the vital role protein consumption plays in our everyday lives. Protein is the foundation that helps keep the human body functioning. Our bodies are made up of this very substance, and it’s only logical that eating an adequate amount plays an important role in how well our bodies function.
Protein is the raw material your body uses to build, repair, and regulate all 12 major body systems, from your respiratory system to your muscular system. It supports everything from oxygen transport to hormone production, immune defense, and muscle recovery. Protein isn’t a trend; it’s a foundation. Please do not get it confused this is in no way saying that other raw materials like carbs and fats are not important. They all play a role, but for this article, we will focus on protein.
How Protein Fuels your Body
The Brian
Protein fuels the brain by providing amino acids (the building blocks of protein) that help produce neurotransmitters involved in mood, focus, and mental performance. This is why the keto diet was initially created back in 1921 to help treat epilepsy, which is a brain‑related condition. Putting the body in ketosis by consuming a high‑fat, moderate‑protein and reduced carbohydrate diet helps the body mimic metabolic effects that can reduce seizures. The side effect of this approach just so happened to be weight loss.
Muscles
As we know, protein is the foundation of muscle building, and it became the top macro we associate with gaining muscle. It started off as a trend with truth behind it, but it has revealed so many more benefits than just muscle growth. Protein helps support the repair, growth, and maintenance of muscle — even when you’re not exercising. However, if you begin to exercise, especially resistance training or weight training, it is imperative that you consume an adequate amount of protein to sustain your workouts. Not doing so can harm your progress as well as your health.
Immune System
Many antibodies that help us fight off illness are made up of, you guessed it, protein. These antibodies help us fight off sickness, but if we don’t provide them with the fuel they’re made from, they cannot do their job properly. I can personally vouch for this. As a mother of five children, once I started prioritizing my health and fitness, I noticed that I didn’t get sick as often, even after caring for a sick child. While I was resistance training, I made the decision to prioritize my protein intake to support my workouts, and as a bonus, I realized that I no longer fell sick after taking care of my sick child for the day. Before I prioritized my nutrition and fitness, I almost always got sick after caring for a sick child which, for a busy mom, is a huge plus.
Hormones
Many of your hormones are made from amino acids which are the mini building blocks that form protein. While amino acids aren’t proteins on their own, your body breaks down the protein you eat into amino acids and then uses them to build and regulate hormones that control metabolism, mood, growth, stress, and more.
Bone, Skin , Hair & Nails
The protein we eat works alongside calcium and vitamin D in our body to support bone health. Bone is about 50% protein by volume. Calcium helps strengthen it, and vitamin D helps our body absorb the calcium needed to support our bones. Collagen and keratin are proteins that support the health of our hair, skin, and nails. Collagen supports skin elasticity, joint health, and the structure of hair and nails. Keratin is the main protein in hair, skin, and nails. So consuming protein helps ensure that these parts of the body are supported as effectively as possible.
Healing
Protein plays a critical role in repairing tissues after injury or surgery. Your body breaks down the protein you eat into amino acids, which are then used to rebuild damaged cells and support recovery. Collagen, a key protein, is essential for healing skin, ligaments, and wounds, making adequate protein intake vital for proper repair.
Make Protein Simple and Sustainable
Incorporating enough protein into our busy lives can feel challenging, but it’s essential for maintaining optimal health. Between work, family, and daily responsibilities, it often seems impossible to eat the amount of nourishing foods our bodies truly need. As a nutrition coach and a busy mom, I understand the constant tug‑of‑war between caring for others and caring for yourself. The key is finding small, manageable wins that keep you moving forward. If this is something you struggle with, visit the Your Journey Essentials section of my blog for simple, practical tips to help you increase your protein intake through small, sustainable changes.
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