Why protein matters more than you think

Protein is having a moment—and for good reason. 

It plays a critical role in how you feel, how you move, and how well your body holds up over time. If strength, energy, and confidence matter to you, protein needs a daily and permanent place on your plate. 

One of protein’s biggest benefits is its effect on blood sugar. 

Protein slows digestion and helps stabilize glucose levels, which reduces those afternoon sugar cravings that seem to come out of nowhere. When meals are low in protein, blood sugar rises quickly and falls just as fast—often leaving you tired, irritable, and reaching for something sweet. A protein-forward meal helps prevent that cycle and keeps energy steady throughout the day. 

Protein is also essential for maintaining and rebuilding muscle. Starting in midlife, we naturally lose muscle mass if we do not actively support it. Strength training sends the signal to keep muscle. Protein provides the raw materials to make that happen. Without enough protein, workouts are less effective, recovery takes longer, and strength gains stall. 

Beyond muscle and cravings, protein supports bone health and metabolism. Muscle pulls on bone and when enough stress occurs, as it does with lifting something that feels very heavy, it helps maintain bone density. Adequate protein intake is associated with better bone outcomes when combined with resistance training.

Protein also has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it—supporting a healthier metabolism over time. 

Not all protein sources are equal. Animal-based proteins such as meat, poultry, fish, eggs, and dairy are considered superior because they are complete proteins. They contain all nine essential amino acids in forms that are more easily absorbed and utilized by the body. While plant proteins can contribute, they often lack one or more essential amino acids or require larger volumes to meet needs. This matters because it is not protein itself your body uses—it is the amino acids that protein provides. Amino acids are the building blocks for muscle, enzymes, hormones, and tissues. Getting enough high-quality protein ensures your body has what it needs to repair and thrive. 

Instead of saving protein for dinner, divide your total daily requirement  evenly across main meals and small meals. Aim for a meaningful protein source at breakfast, lunch, and dinner. This approach supports muscle protein synthesis throughout the day and helps keep hunger and cravings in check. 

Protein is not a trend. It is a foundation. 

 Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. *Applied Physiology, Nutrition, and Metabolism.

 Devries, M. C., & Phillips, S. M. (2015). Supplemental protein in support of muscle mass and health. *Nutrition Reviews.*​​​