Protein is having a moment. In fact, it might just be having a decade.

This is more than throwing back protein shakes after a lift. It’s more than fitting in that power bar between errands. Protein has become the star of the show when it comes to nutrition, and it has a seat at the table in the discussion of longevity. 

Upon consuming protein sources, the body breaks them down into essential amino acids. It then uses these amino acids to repair and restore your muscles through protein synthesis. If there is an excess of protein, the body will build lean muscle mass. Regardless of the source, protein serves as the building blocks for muscle. The difference between whole food, powders, plant and animal proteins is their bioavailability and amino acid profiles. The result is the same; protein = muscle. 

Muscle is medicine, for more reasons than one. It can benefit just about every health goal out there from weight loss and building muscle to sport performance and injury recovery. The power is literally in the protein! 

Here are three key reasons to lean into a protein-forward diet:

1.  Protein Increases Muscle Mass

You might be saying, “but what if i don’t want to put on muscle mass”. Here’s the thing- everyone should aim to put on muscle mass. I’m not insisting you eat curls for breakfast and deadlift for dinner but muscle mass is vital for your general health, not just aesthetics. As your muscle mass increases, your body fat decreases. This one change can lower your risk of death and chronic disease. The rise of obesity around the world has increased rapidly in recent years and comes with serious risks due to the fact that obesity increases your all cause mortality risk due to a wide range of diseases such metabolic syndrome, non-alcoholic fatty liver disease, type 2 diabetes, and cardiovascular diseases.1  Preventive actions include a necessary negative energy balance (expending more energy than you’re intaking i.e. moving more than you’re eating), and equipping the body with muscle building foods. More muscle also typically equates to a stronger immune system, better supported skeletal tissues and can lessen the risk of injury, especially in older adults. 

2. Protein is Satiating, Keeping You Fuller, Longer 

If your main goal is weight loss, meet your new BFF. Protein, both animal and plant, can help curb cravings and fuel your body for longer periods of time. Not to be mistaken for the glucose energy burst primarily found from carb intake, but in terms of trying to cut back on between meal snacking and sugar cravings, protein’s your go-to source. This is partly because protein reduces your level of the hunger hormone ghrelin and boosts the levels of peptide YY, a hormone that makes you feel full. Next time your body wants to grab a handful of chips or sweet treats, aim for a scoop of nuts, some greek yogurt, a hard boiled egg or your favorite protein shake. 

3. Protein Can Slow Cognitive Decline

A study published in 2022 for The American Journal of Clinical Nutrition suggests that getting enough protein in your diet can help cognitive health. Researchers viewed self-reported dietary habits and health of more than 77,000 men and women who were observed for more than 20 years. Compared with eating carbohydrates, eating protein led to lower odds of developing cognitive decline later in life. For every 5% of calories that came from animal protein instead of carbohydrates, there was an 11% lower risk for developing dementia. And for every 5% of calories that came from plant protein instead of carbohydrates, there was a 26% lower risk for developing dementia. The proof is in the data.