Protein: The Essential Body Builder


Have you ever followed a weight loss or weight gain diet program, and your coach emphasized your daily protein intake? They say, “Protein will keep you feeling fuller for longer.”

Have you ever wondered why, regardless of your diet goals, protein remains a crucial factor? Protein is the fundamental building block of the body. If you mention anything in your body, it is undoubtedly connected to protein (in fact, what you mentioned is essentially protein itself).

Protein Source
Protein Source

DNA? Blood? Cells? Antibodies? Enzymes? Skin? Hair? Lungs? Intestines? Even your nails… Yes, all of them are made of protein. Now, let’s delve into the various functions of protein and understand why it’s so important:

  1. Source of Energy:
    In addition to carbohydrates and fats, protein can be converted into energy.
  2. Building Block of the Body:
    Protein plays a crucial role in maintaining the biochemical balance in the body, constructing the body’s structures from the tiniest units like DNA, cells, tissues, organs, and even entire organ systems.
  3. Immune System Support:
    Proteins act as guardians, protecting the body from pathogens and infections through antibodies. Antibodies respond to and neutralize pathogens, keeping the body healthy.
  4. Cell Regeneration:
    Protein also aids in cell regeneration, facilitating wound healing. In fact, when discussing anti-aging, we are essentially talking about the role of protein in creating these “youthful” new cells.
  5. Vital for the Digestive System:
    Proteins also function as enzymes that process and absorb nutrients from the food we eat.
  6. Protein and Muscle Building:
    Protein plays a central role in muscle building and repair. During exercise, especially resistance training, muscle fibers experience tiny tears. Adequate protein consumption helps to repair and rebuild these muscles, leading to muscle growth and improved strength.
  7. Protein and Weight Management:
    Protein can be beneficial for weight management. Due to its satiating effect, it can help control appetite, reduce overall calorie intake, and increase feelings of fullness, thus supporting weight loss or weight maintenance efforts.
  8. Protein and Bone Health:
    Proteins play a role in maintaining bone health by supporting the synthesis and turnover of bone tissue. A diet with adequate protein content, combined with other essential nutrients like calcium and vitamin D, contributes to strong and healthy bones.
  9. Role in Metabolism and Other Organ Systems:
    Protein plays a critical role in various bodily systems such as the circulatory system, sensory organs, respiratory system, skeletal and muscular systems, urinary system, digestive system, and skin health.
Weight Management
Weight Management

The recommended daily protein intake varies based on factors like age, sex, activity level, and overall health. Generally, adults should aim for around 0.8 to 1 gram of protein per kilogram of body weight. Athletes and individuals engaged in intense physical activity may require higher protein intake to support muscle repair and growth.

While it is best to obtain most of your protein from whole food sources, protein supplements can be a convenient option for some individuals, especially athletes or those with higher protein needs. Protein powders derived from whey, soy, pea, or other sources can be added to smoothies or shakes to supplement protein intake.

Every day, our bodies have damaged cells that need repair, and new cells that need formation. All of these processes require the involvement of protein. Therefore, always ensure your daily protein intake is met for optimal body functioning and well-being.

If you have specific dietary needs or health concerns, it’s always best to consult with a registered dietitian or healthcare professional for personalized advice.

About the author

Hairun Bijaksana

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