Why is protein important?

A well-balanced diet includes protein, carbohydrates, healthy fats and plant nutrients. Each one of those is an important part of your nutrition, but this article will focus on why it’s important to get your daily protein intake.

Protein is a key macronutrient. Whether you get it through food sources or protein supplements, your body needs protein. It is an important energy source and plays a key role in creating and maintaining cells. In fact, it’s a part of your skin, hair, nails and pretty much every other part of your body. Also, proteins help oxygen travel through our blood stream, support digestion and are an important part of building muscle.

Protein is made up of twenty-plus amino acids, which are commonly referred to as building blocks because they link together in different combinations, said Katie Throop, a registered dietitian and researcher for Nutrilite™ products.

“The body can make certain amino acids itself or modify others from food, but it can’t store them,” Throop said. “Nine of those amino acids are essential and only come from food sources. That’s why it’s important to get your recommended daily protein intake.”

Daily protein intake: How much protein do I need?

The amount of protein each person needs each day can be affected by several factors, including age, gender, height, weight, muscle mass, activity level or your general well-being. One of the more popular calculations uses a person’s weight to determine their recommended daily protein intake.

According to the World Health Organization, a person should have 0.83 grams of high quality protein per kilogram of body weight each day, or about 7 ½ grams of protein for every 20 pounds of weight. For someone weighing 132 pounds (about 60 kilograms), that’s about 50 grams of protein each day.

There are many different factors that can affect how much protein a person needs such as their activity level, weight, height, and pregnancy. Throop said, but, in general, it’s a good rule to follow.

Getting more healthy protein

Did your calculations above leave you wondering how to increase your protein intake? There are several ways to incorporate more protein into your diet and there are plenty of protein sources to choose from. But not all proteins are created equal, so when choosing new sources try to make sure it’s a healthy protein.

Protein food sources

Protein is found in many foods, including a small amount in fruits and vegetables. But the best food sources of protein are meats, poultry, seafood, dairy, eggs, beans, peas, lentils and soy.

For seafood, gravitate toward the varieties that deliver healthy omega-3 fatty acids like salmon, tuna or mussels, among others.

“Most animal sources of protein are ‘complete proteins,’ meaning they have all of the nine essential amino acids your body needs to get from food,” Throop said. “Plant-based sources often are not complete proteins. However it is possible to get all of your essential amino acids by eating a variety of fruits and vegetables, whole grains and legumes throughout the day.”

You can work toward that variety by opting for different nuts, seeds or legumes as a snack in between meals.

Protein powder and protein supplements

If you want to increase your daily protein intake but feel like you’re too busy to really focus on the meal planning required to add more beef, poultry or seafood to your diet, maybe protein powders or a protein supplement is more your style.

Chocolate and vanilla flavored protein powders are a great way to add healthy protein to smoothies, yogurt bowls or other types of drinks, dessert or snack recipes. Unflavored protein powders, like the unflavored variety of Nutrilite Organics Plant Protein Powder, can be used the same way. But the unflavored variety can also be added to savory dishes like soups, stews, pasta sauces, potatoes, oatmeal, egg dishes, dips and more without altering their taste. (Want to experiment? Try some of these recipes using protein powder!)

Looking to save even more time? Try the grab-and-go convenience of prepackaged protein drinks or bars, like XS™ Sports Protein Shakes or Protein Bars. Pack them in your lunch or keep some in your car, desk or backpack so you always have a protein snack handy when you need it.

Vegan protein sources and protein for vegetarians

Getting enough healthy protein is a constant concern for vegans and vegetarians, especially if they are not proficient cooks or are picky eaters. Protein options for vegetarians include beans, peas, lentils, nuts, seeds, soy and dairy products. Those options are the same for vegans, minus the dairy products.

Protein powders or packaged protein drinks are also a great source of healthy protein for vegans and vegetarians. Read the labels for the source of the protein to ensure it meets your personal dietary preferences. Some powders use whey or casein protein or a blend of the two, which are animal-based, while others are plant-based.

Whey protein, made from milk, generally has fewer calories than plant-based proteins, but it doesn't have much nutritional value beyond the protein and nine essential amino acids. Plant proteins often have a wider array of nutrients and fiber than whey, but they also have more calories. And since individual plant proteins, other than soy, are not complete proteins, manufacturers often use a blend of plant proteins to deliver all nine essential amino acids.

XS Protein Pods use a whey protein isolate, a liquid byproduct of cheese making. That makes it a great protein for vegetarians, but not a viable vegan protein source. Vegans and vegetarians both can consider the Nutrilite Organics Plant Protein Powder, which sources protein from brown rice, peas and chia and contains all nine essential amino acids.

Even non-vegetarians and non-vegans might consider replacing some of their animal-based protein sources with healthy plant-based protein. Research suggests there are health benefits to doing so. Additionally, plant protein has a lower environmental impact and it can provide a wider variety of nutrients.

Want to learn more about the benefits of adding protein powder to your diet as you work toward increasing your daily protein intake? Check out this Beginner’s Guide to Protein Powder.