Here’s What a Protein Does: 5 Functions and Examples

Protein is an important macronutrient that forms the building blocks of every cell in your body. When you consume animal or plant-based protein, your body breaks it down into amino acids. Your cells use amino acids to build and repair body tissues such as muscle, skin, organs, and bones. Proteins also provide fuel for energy, support immune function, and regulate vital body processes such as metabolism, growth, and digestion.

This article discusses the numerous functions of protein in the human body, its impact on body weight, protein-rich foods, and ideal intake levels. It also covers what happens to your body when you consume too much protein.

Protein Functions in the Human Body

Protein is the workhorse of the body’s cells and is crucial to maintaining a healthy and well-functioning body. Made up of chains of amino acids, protein plays a role in nearly every body process, from building and repairing tissues to fueling metabolism and regulating the body’s numerous biochemical reactions.

Build and Repair Tissue

One of the primary roles of protein is to build and maintain the structural foundation of your body: muscles, bones, skin, hair and nails, and internal organs. Every cell in your body contains protein; It is essential for the structure and function of every part of the human body. Amino acids that make up protein are the raw materials necessary for the construction and repair of body tissues.

Your body constantly breaks down protein; This constant turnover (replacing old proteins with new ones) is necessary for the repair and renewal of body tissues. There are times when your protein needs increase, such as during recovery after an illness, surgery, or injury. Older adults and people who are pregnant or breastfeeding need more protein to maintain optimal health.

Regulate Metabolic Processes

Protein is the basis for creating enzymes that are important for every biochemical reaction and function in your body.

Enzymes are complex proteins that serve as catalysts for chemical reactions in the body related to energy production, growth, food digestion, muscle function and blood clotting. They also play a role in the body’s detoxification process, helping to reduce your risk of certain diseases and conditions (e.g. heart disease, Alzheimer’s disease).

Act as Chemical Messengers

Hormones act as chemical messengers that travel through the bloodstream and regulate many body processes. Many hormones, called peptide hormones, are composed of proteins. Peptide hormones are critical in regulating growth, mood and metabolism. Examples of protein-based hormones include:

• insulin: It promotes the uptake of glucose into cells as an energy source.
• Epinephrine (adrenaline): Helps maintain cardiovascular health and triggers the body’s fight-flight reactions.
• oxytocin: Oxytocin, known as the “love hormone,” plays a role in human behavior such as trust, romantic and familial attachments, and sexual arousal.
• thyroxine: A thyroid hormone that regulates the body’s heart, metabolic rate, digestive function, brain development, and more.
• human growth hormone: It supports growth in children and protects the body’s structure and metabolism in adults.

Support the Immune System

Most immune system components are protein-based, and protein is vital for optimal immune function and maintaining your health. For example, cytokines are small proteins that control the growth and activity of other immune cells. When cytokines are released into the bloodstream, they send signals and regulate the actions and functions of other immune cells to protect the body against any potential threats. Cytokines also play a role in the body’s inflammatory response.

Antibodies are proteins that circulate in the bloodstream and identify and neutralize foreign substances, such as bacteria and viruses, that could threaten your health.

Maintain Fluid Balance

Proteins help maintain and regulate the body’s fluid balance. Albumin is a protein that attracts and retains water in the bloodstream. This creates a pressure called oncotic pressure, which counteracts the outward pressure of fluids pressing against blood vessel walls and prevents fluid from leaking into surrounding tissues.

Albumin also helps regulate the movement of lymphatic fluid, preventing tissue edema (swelling) and ensuring proper distribution of fluid throughout the body.

Protein Sources and How to Eat More?

Getting enough protein in your diet is an excellent way to support your overall health. There are many sources of protein, including animal and plant-based protein foods. Whichever you choose, eating a variety of protein foods is the best way to ensure your body gets the nutrients it needs.

Animal Based Proteins

Animal proteins found in meat, poultry, fish, eggs and dairy products are considered complete proteins. Animal protein foods contain all nine essential amino acids that your body cannot produce on its own, and you must get them from the foods you eat.

Animal-based protein foods include:

• meats: Beef, pork, goat, ham, lamb or game (e.g. deer, bison)
• Poultry: Chicken, turkey, Cornish hen, duck, pheasant
• sea ​​products: Fish (e.g. tilapia, halibut, haddock, tuna, salmon) and shellfish (e.g. scallops, lobster, oysters, shrimp)
• Daily: Cow’s milk, cheese, yoghurt
• Eggs

Plant-Based Proteins

Plant-based proteins are incomplete proteins, meaning they lack one or more essential amino acids. You can consume all the necessary amino acids by consuming complementary proteins by including different plant protein sources in your meals.

Plant-based protein foods include:

• Nuts and seeds: Almonds, walnuts, cashews and pistachios; chia, pumpkin, sesame and sunflower seeds
• soy products: tofu, tempeh
• Beans, peas and lentils: Black, garbanzo, kidney, lima, pigeon, split, black-eyed peas and lentils

Increasing Your Protein Intake

Getting enough protein is vital to maintaining health. Here are some tips to increase your protein intake:

• Start your day with protein: Eat a protein-rich breakfast that includes eggs, yogurt, or a protein smoothie.
• smart snack: Choose snack foods that are good sources of protein, such as a handful of nuts, seeds or edamame.
• Add protein to every meal: Include protein sources, including salads, stir-fries, and soups.
• Turn: Mix up your protein sources throughout the week to ensure you consume essential amino acids and satisfy your taste buds.

The Role of Protein in Weight Loss or Weight Gain

Although protein does not directly cause you to lose or gain weight, it does affect your appetite, metabolism, and body composition (e.g., muscle mass); These are all factors that play a role in weight management.

Satiety and Appetite Control

Compared to carbohydrates and fats, protein is more satiating, meaning it can keep you feeling full for longer, which can help control appetite and promote weight loss. Research shows that people on high-protein diets tend to consume fewer calories overall.

Metabolism Increase

Digesting and metabolizing protein requires more energy than carbohydrates or fats; This leads to a slight increase in calorie burn, known as the thermic effect of food. This can contribute to a small but measurable calorie deficit over time.

Body building

Muscle tissue burns more calories at rest than fat. Higher protein intake helps preserve muscle mass during weight loss, which can speed up metabolism and sustain calorie burning. However, excessive protein intake beyond recommended levels will not accelerate weight loss but may contribute to weight gain.

What Does Excess Protein Do?

Although protein is an essential nutrient for health, exceeding the recommended intake can harm your health. Moderation is important and following recommended protein intake guidelines is the best approach to protein consumption.

Effects of a Heavy Meat Diet

Diets high in certain types of protein, including red and processed meats, may put you at risk of certain diseases, such as heart disease, chronic kidney disease, and cancer.

• Heart disease: Research findings show a strong link between diets high in red meat and processed meat consumption and the risk of cardiovascular (heart) disease, stroke and heart failure.
• Cancer: Some studies suggest that a diet rich in red and processed meats increases the risk of colorectal, prostate and pancreatic cancer.
• kidney diseaseExcessive protein intake can negatively affect kidney function, as the kidneys have to work harder to filter and remove waste products. A diet high in meat can be dangerous for people with kidney disease.

Protein Shakes

Protein shakes can be a convenient way to add protein to your diet, but relying on them as the sole source of protein may do more harm than good. Protein shakes are powders made with animal or plant-based sources (e.g. casein, whey, soy, hemp).

While fitness enthusiasts tout them as a magic wand to fuel your body before or after exercise, consuming protein shakes and powders comes with health risks.

A 2018 study found high amounts of heavy metals such as arsenic, lead and mercury in some popular protein shakes. These contaminants, possibly from contaminated soil or water used in ingredient production, can cause organ damage, immune system dysfunction, and damage your nervous system.

While many protein shakes help boost your protein intake, they also add sugars, such as fructose corn syrup or artificial sweeteners, which can contribute to weight gain, disrupt the healthy gut microbiome, and increase the risk of type 2 diabetes and heart disease. .

Summary

Beyond providing nutrients, protein is an essential macronutrient your body needs to function and maintain its best. Protein builds and repairs body tissues such as muscles, skin and bones, provides energy, supports immune function and regulates important body processes. While protein is important, consuming too much, especially high amounts of red and processed meat, can lead to negative health consequences. Consuming protein from animal and plant-based sources is the best way to ensure your body gets the protein and other nutrients it needs to support your health and well-being.