While it’s duly responsible for your six-pack abs and bicep flex, protein is the champion of so much more.

Protein is one of the three macronutrients (along with fat and carbohydrates) that provides vital energy for our bodies to function. Not only is it necessary for muscle health and function, but it also contains amino acids, which our bodies need for things like creating enzymes, hormone production, and immune function.

“There are over 20 different types of amino acids—and nine are essential,” says Stephani Johnson, adjunct professor in clinical and preventive nutrition sciences at Rutgers School of Health Professions in Newark. Amino acids referred to as essential are those that our bodies cannot produce on their own, so we must get them from outside sources.

Different Foods Offer Different Proteins

Animal proteins (like poultry, meat, fish, eggs, and dairy products) are considered complete proteins because they contain all of the essential amino acids.

Plant proteins (like nuts, beans, seeds, and whole grains), however, contain different combinations of essential amino acids—but not all of them (with the exception of soy, which does).

“People who follow vegetarian or vegan diets [and] eat a variety of plant-based proteins throughout their day typically consume an adequate amount of essential amino acids,” Johnson says.

If you are consuming animal protein, it’s important to choose wisely.

“Reach for unprocessed, lean cuts of meat rather than processed meats like cold cuts, bacon, or sausage, which have been shown to increase the risk of gastric, colorectal, and pancreatic cancers,” she warns.

The USDA recommends that adults get 10–35 percent of their daily calories from protein, or a minimum of 0.36 grams of protein per pound of body weight to support all functions of the body.

Watch How Much Protein You Consume

If people are consuming more than that—like following a Keto diet or another protein-focused diet—there can be negative health outcomes. One risk is potential strain on the kidneys.

“If you’re eating too much protein, your body will excrete nitrogen, which is the byproduct of protein metabolism,” says Johnson. “Over time, this may result in kidney stress or strain, as well as increased risk of dehydration.”

Diets high in protein and low in fiber can also disrupt the microbiome and cause GI issues; on the other hand, too little protein can cause muscle weakness, fatigue, and issues with hair, skin, and nails.

Consuming Protein and Supplements

When it comes to maximizing protein absorption, slow and steady wins the race. “Our bodies absorb protein better when consumed throughout the day,” says Mindy Komosinsky, registered dietitian and certified diabetes care and education specialist at Capital Health Medical Center in Hamilton. “Aim for 25–30 grams per meal, rather than 100 grams at dinner.”

Eating enough protein is important, especially as we age. “There’s often a decrease in protein intake as people get older. Whether that’s because protein foods are more time-consuming to cook, harder to chew, or more expensive, it can be particularly challenging for the elderly population.”

Komosinsky explains we lose 3–8 percent of our muscle mass each decade after the age of 30 as part of a natural process called sarcopenia—which accelerates after age 60. This can lead to weaker bones, slower metabolism, higher injury risk, increased fall risk, and loss of independence.

“Eating more protein alone isn’t enough and should be combined with strength-building exercises like wall push-ups, squats, or using resistance bands,” says Komosinsky. “Even light activity like walking is helpful.”

“Preserving muscle isn’t vanity—it’s longevity medicine,” she says.

Supplements May Be Beneficial

For those looking for help to meet their protein needs, a supplement may come in handy.

Supplements “can help close [the] gap when you’re not getting enough—but not all protein powders and supplements are created equal,” Komosinsky says. “They should be used as a supplement rather than a way to replace protein in a healthy diet.”

Whey is typically considered the gold standard of protein powder because of its rapid absorption rate and complete amino acid profile. Plant-based protein powders are often comprised of pea, rice, and soy protein.

Since there aren’t a lot of regulations surrounding supplements, Komosinsky recommends finding products with labels showing they are third-party certified (like NSF for Sport, Informed Choice, Clean Label project, and Consumer Lab).

“They test for heavy metals like lead, arsenic, cadmium, and mercury, as well as other contaminants and toxins,” she says. “If you use these products every day, any toxins present can build up in the body, so it’s important to know exactly what’s in them.”

This is especially important in the face of the current catch-fire protein trend.

“Nutrition is a big deal—everyone eats. If people are being told they’re not getting enough of something, they’re going to go for the quickest and easiest way to get it,” says Komosinsky. “Some people may feel it’s easier to take a protein powder or supplement rather than cook a chicken breast, or learn to plan meals better. It’s important to tune out the marketing and tune in to what your body needs.”

No matter how you slice it, one thing’s for sure: Adding lean, wholesome protein sources to your meals will lead you to victory.

• Fruit with nuts or peanut butter (apple slices go great with nut butters)
• Raw vegetables with hummus, ranch dressing, or guacamole
• Tortilla chips with bean dip, guacamole, or hummus
• Whole-grain crackers, bread, toast, or waffle spread with peanut or other nut butter
• Whole-grain crackers with cheese slices or string cheese
• Fruit with cheese or string cheese
• Banana sliced the long way with peanut butter
• Berries with sliced almonds and a sprinkle of granola
• Cottage or ricotta cheese with fruit (try berries, chopped pineapple, or peaches)
• Yogurt (try Greek vanilla yogurt with berries, sliced almonds, and a sprinkle of granola)
• Half or whole sandwich (turkey, tuna, egg salad, peanut butter)
• Toast with cheese melted on top
• Celery and peanut butter—dot each with a few raisins
• Hardboiled egg with whole-grain crackers
• Bean or lentil soup with vegetables
• Roasted chickpeas
• Edamame sprinkled with reduced-sodium soy sauce