If you are not getting enough protein, your body knows it. Fatigue, weakened immunity, slower recovery, and muscle loss are common signs of deficiency. Protein is essential for everyone, not just those trying to “bulk up.” It fuels daily processes like tissue repair, hormone production, immune defense, and even mood regulation. Despite its importance, many adults, especially older adults and women, are not meeting their daily protein needs. In this blog, we break down why protein is so essential, what can happen if you fall short, and how to easily add more to your routine in a way that supports long-term wellness.
What is Protein?
Protein is a fundamental macronutrient that plays a critical role in keeping our bodies healthy and functioning properly. It’s made up of smaller units called amino acids, often referred to as the building blocks of life. There are 20 different amino acids, 9 of which are essential, meaning your body cannot produce them on its own and must obtain them from food. These amino acids are combined in various ways to create the thousands of proteins your body uses every day.
Protein is involved in nearly every biological process. It helps build and repair tissues like muscles, skin, and internal organs. It also supports the production of enzymes, hormones, and other chemicals that regulate everything from metabolism to mood. Protein plays a vital role in immune function, helps transport oxygen in the blood, and contributes to healthy hair, nails, and bones.
How Can Dietary Protein Aid Our Bodies?
In addition to supporting structural integrity, protein is essential for many daily functions. If we do not consume enough, our bodies may become deficient, impacting overall health.
Protein is crucial for:
- Bone Health: A study from the Journal of the American College of Nutrition stated, “proteins represent a key nutrient for bone health, and thereby in the prevention of osteoporosis.”
- Muscle Mass: Protein provides the amino acids needed to repair and grow muscle.
- Immune Function: Protein has been shown to support immune system repair and reduce susceptibility to infectious diseases (Li, Yin, Li, Kim, & Wu, 2007).
- Hormone Balance: Adequate protein allows for proper hormone production through the availability of amino acids.
- Metabolism Support: When combined with whole grains or complex carbohydrates, protein helps you feel fuller for longer, slows digestion, and promotes stable blood sugar levels, reducing large blood sugar swings.
Why Protein Matters for Wellness & Recovery
The body does not store protein the way it stores fat or carbohydrates, so it is important to consume enough each day. This is especially true for children, teens, athletes, and individuals recovering from illness or injury, all of whom have higher protein needs. Without sufficient protein, the body cannot efficiently repair or build new cells, which may affect energy levels, immune strength, and muscle mass.
During physical activity, whether walking, weightlifting, or playing sports, muscle fibers undergo micro-tears. Protein provides energy for those movements and the amino acids needed to repair and rebuild the muscle, improving strength and function over time.
Older Adults Falling Short of Protein Intake
As we age, our bodies change in many ways one of the most significant being the natural loss of muscle mass, or sarcopenia. According to the Cleveland Clinic, sarcopenia most commonly affects individuals over 60. Staying active is important, but so is supporting muscle health with proper nutrition, especially protein.
A 2019 study on protein intake in aging populations found that up to 46% of the oldest adults did not meet protein intake recommendations (Krok-Schoen et al., 2019). Without adequate protein, it is significantly harder to maintain or build muscle, even with regular physical activity.
Women Falling Short of Protein Intake
Protein is essential for everyone, but women, especially those over 40, often fall short of meeting their daily needs. Life stages such as pregnancy, breastfeeding, menopause, or beginning a more active lifestyle may require increased protein intake due to the body’s changing needs.
Some women may underestimate the importance of protein due to myths about weight gain or high-protein diets. Others may experience a decreased appetite or consume smaller portions, making it harder to reach optimal protein intake unless high-protein foods are prioritized.
How Much Protein Do You Really Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (about 0.36 grams per pound). This is the minimum needed to prevent deficiency.
To not fall into that deficiency adding more protein into your diet every day allows for increased satiety, muscle growth, better bone health and immune function like mentioned above.Protein intake will always be fluctuating depending on age, weight, or whether you are staying physically active, breastfeeding, pregnant.
Sources of Protein
There are two main categories of dietary protein: animal-based and plant-based. Both offer benefits and can support a well-balanced diet.
Animal-Based Protein
Animal proteins are often considered “complete proteins” because they contain all nine essential amino acids. While they are beneficial, overconsumption, especially of processed meats, can increase the risk of heart disease and stroke.
Examples:
- Eggs
- Chicken
- Beef
- Fish
- Yogurt
- Cottage cheese
Plant-Based Protein
Plant proteins typically have fewer calories and lower saturated fat. Some, like soy, quinoa, and buckwheat, are complete proteins. Others (beans, lentils, vegetables) should be combined with a variety of sources to provide all essential amino acids.
Examples:
- Beans
- Legumes
- Nuts
- Seeds
- Quinoa
- Leafy greens
- Whole grains
Tips for Meeting Your Protein Needs
- Spread out intake: Include different types of protein in each meal and snacks throughout the day.
- Snack smart: Try protein bars, trail mix, Greek yogurt, or jerky.
- Add protein to carbs: Pair carbohydrates with a protein source (e.g., apple with peanut butter, toast with eggs) to help stabilize blood sugar and increase satiety.
- Choose a variety of high-quality sources: Select various animal and plant based sources, and minimally processed options to maximize nutrients and reduce unhealthy fats or additives.
- Stay hydrated: Adequate hydration helps your body digest and absorb protein efficiently, especially if increasing intake during recovery or training.
- Ask your provider: If you are unsure how much protein you need or how to include it in your routine, consult a healthcare professional especially if you are recovering from injury, managing a health condition, or changing your activity level.
Conclusion
Protein is essential for maintaining daily body function, supporting physical recovery, and promoting long-term health. Whether you are an athlete, recovering from injury, pregnant, or simply seeking better wellness, incorporating enough protein into your diet plays a key role in your body’s ability to heal, strengthen, and thrive.
References:
Are Animal Proteins Better for You Than Plant Proteins? (2019, January 16). Cedars-Sinai. https://www.cedars-sinai.org/blog/best-protein.html
Bonjour, J.‑P. (2005). Dietary protein: An essential nutrient for bone health. Journal of the
American College of Nutrition, 24(sup. 6), 526S–536S. https://doi.org/10.1080/07315724.2005.10719501
Cintineo, H., Arent, M., Antonio, J., & Arent, S. (2018, September 11). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC6142015/
Cleveland Clinic. (2022, June 3). Sarcopenia (muscle loss): Symptoms & causes.
Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
ISSA. (2024, January 4). Women and Protein – An Essential Guide. IssaOnline. https://www.issaonline.com/blog/post/women-and-protein-an-essential-guide
Krok‑Schoen, J. L., Archdeacon Price, A., Luo, M., Kelly, O. J., & Taylor, C. A. (2019). Low
dietary protein intakes and associated dietary patterns and functional limitations in an aging population: A NHANES analysis. The Journal of Nutrition, Health & Aging, 23(4), 338–347. https://doi.org/10.1007/s12603-019-1174-1
Li, P., Yin, Y. L., Li, D., Kim, S. W., & Wu, G. (2007). Amino acids and immune function. The
British journal of nutrition, 98(2), 237–252. https://doi.org/10.1017/S000711450769936X
McCall, P. (2018, March 5). 9 things to know about how the body uses protein to repair muscle
tissue. American Council on Exercise. https://www.acefitness.org/resources/pros/expert-
O’Connor, L. (2025, July 22). How Much Protein Do Women Need Daily? Health. https://www.health.com/daily-protein-intake-for-women-11769006#citation-8
Restivo, J., & LeWine, H. E. (2024, August 14). Muscle loss and protein needs in older adults. Harvard Health. https://www.health.harvard.edu/staying-healthy/muscle-loss-and-protein-needs-in-older-adults
Disclaimer:
The information provided in this blog is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor, physical therapist, or other qualified healthcare provider. Always consult with a licensed healthcare professional regarding any questions or concerns you may have about your health, diet, or treatment plan.