Protein Palooza: Why Americans Are So Obsessed with This Macronutrient

You’re probably sick of hearing about it, frustrated with how much of it you need, confused as to why it’s suddenly the rage, but you can’t ignore it. No, it’s not Taylor Swift’s music, it's protein.

These days it seems like protein is being put in absolutely everything, protein cookies, protein milk, protein pasta, protein donuts… the list goes on and on. Well, turns out it’s all for good reason as protein is the most vital macronutrient, playing critical roles in maintaining our overall health. From weight loss to antibody production, protein is responsible for many of the good things that happen in our bodies.

So, what exactly is protein? Well, protein is a complex macronutrient, essential for the body’s structure, function, and regulation of tissues and organs. Proteins are made up of amino acids which combine in various sequences to form different types of proteins. They are linked together by peptide bonds to form chains, which then fold into complex shapes forming functional proteins. Protein is found in many forms and are an integral part of many bodily functions. There are animal-based proteins such as meat, fish, dairy, etc. and plant based such as lentils, beans, nuts, whole grains, etc. Common proteins you may have heard of are things such as whey or collagen. Collagen has been an increasingly popular supplement over the years due to its benefits for hair, skin, and nails. The worldwide collagen market, an almost $10B industry, has grown tremendously given its prevalence in not only food, but cosmetics, skincare, etc.Whey protein is a common supplement used by everyone from body builders to stay at home moms to boost protein intake and promote muscle growth.

While I could go on and on about the different types of protein and where they are found in our diet and supplementation it’s important to break down why this macronutrient is so essential in the first place. Let’s start with the effects of protein consumption on your metabolism since this is seemingly where the hyper fixation in the wellness community and more broadly has come from. Protein is the driver of metabolic reactions in the body for a number of reasons. Firstly, protein has a high thermic effect of food of TEF, meaning it requires more energy to digest, absorb, and process compared to fats and carbs, resulting in an increase in your metabolic rate after consuming foods high in protein. Secondly, protein is ESSENTIAL for muscle repair and growth. Muscles are metabolically active tissues, burning calories even at rest. It’s crucial to consume adequate protein (ideally 1g per pound of desired body weight) to maintain and build muscle mass. Muscle maintenance is extremely important for overall health and as discussed in my previous newsletter, those who have more muscle mass are also likely to live longer healthier lives.

Amino acids are the building blocks of proteins and are involved in various metabolic pathways that support energy production and nutrient utilization. Enzymes are also proteins and act as catalysts in metabolic reactions, facilitating the breakdown of nutrients and the conversion of food into energy. Protein is also necessary for the production of hormones, including those that regulate metabolism. For example, insulin and glucagon, which are involved in blood sugar regulation, are proteins.

Going even further, protein increases the feeling of satiety thereby regulating appetite and making you feel fuller, helping reduce overall calorie intake and supporting weight management. For instance, it would probably be pretty tough to eat a case of chicken breasts in one sitting without being uncomfortably full, but if you ate the same amount in carbs or fats, you’d likely have no issue cleaning your plate. The importance of protein has been stressed time and time again in recent years leading to an over $26B protein supplement market worldwide. You can find products advertised as high-protein in just about every grocery aisle, from powders, to bars, to ready made shakes.

Beyond the metabolic benefits, protein is a fundamental building block for bones, cartilage, skin, hair, and nails. It is crucial for repairing tissues and building new cells, making it essential for growth and development in children, teens, and pregnant women. Proteins in red blood cells help carry oxygen throughout the body, ensuring that tissues receive necessary nutrients to function and repair themselves. It supports bone health and reduces the risk of osteoporosis and fractures, particularly in older adults.

Another often overlooked benefit of protein is its impact on our immune system. Protein is necessary for creating antibodies that help ward off illnesses and infections. It ensures our immune cells, T and B, are functioning properly and influences the production of cytokines, which are the chemical messengers that tell immune cells where to go and what to do. Protein also contributes to wound healing and helps protect against foreign invaders in our system.

Safe to say protein is an extremely important part of our diets and should be adequately consumed. There are two vastly different sides of the protein argument, making it a somewhat controversial topic. Many traditional healthcare organizations and associations report that we are over consuming the macronutrient and that we only need .36g per pound of body weight, while many within the wellness and functional medicine space recommend at least 1g per body weight and state we are severely under consuming protein.

Although I am not a doctor, I will say that the periods of my life where I have prioritized protein, I have felt my best, physically and mentally, and will continue to focus on it because of the great benefits I saw. What’s important is to find a reasonable and healthy amount for your unique body and stick to it. We know it is an essential part of our being and there are now so many ways to get protein into our daily diet that there is no longer an excuse. Whether it be through the latest high protein bar brand like David, your daily coffee with Slate, or in your pasta sauce with Sturdy Sauce, you can get your daily dose of protein in from basically any foods.