FAQs​

Protein is a nutrient your body needs to grow and repair cells and to work properly. Protein is found in a wide range of food and it’s important that you get enough protein in your diet every day. How much protein you need from your diet varies depending on your weight, gender, age, and health.  

Meeting your protein needs is easily achieved by eating a variety of foods. Protein from food comes from plant and animal sources such as meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils. 

Protein is present in every body cell, and an adequate protein intake is important for keeping the muscles, bones, and tissues healthy.

Protein plays a role in many bodily processes, including:

• Blood
• Fluid balance
• Immune system responses
• Vision
• Hormones
• Enzymes

Protein is important for growth and development, especially during childhood, adolescence, and pregnancy.

Soon after exercising, it’s recommended that you have a serving of high-quality protein (such as a glass of milk or tub of yogurt) with a carbohydrate meal to help maintain your body’s protein balance. Studies have shown this to be good for you, even after low to moderate aerobic exercise (such as walking), particularly for older adults.

People who exercise vigorously or are trying to put on muscle mass do not need to consume extra protein. High-protein diets do not lead to increased muscle mass. It’s the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth.

Protein supplements are designed to help meet protein needs if they aren’t being met through diet alone. May be more cost is effective than getting protein through quality whole foods alone. In many cases, lower in calories, cholesterol, fat, and/or carbohydrates than food sources, particularly non-lean meats.

Convenient, and available in many forms such as powders, bars, snacks, and ready-to-drink liquids. Offered in a variety of forms, each useful for different goals and at different times of the day.

Protein Type Functions:

• Whey is a Fast-absorbing protein. Great for growth and muscle recovery, especially when used 30-60 minutes after a workout. Source: Cheese
• Casein is a Slow-absorbing protein. Provides a steady release of amino acids over longer periods of time such as while sleeping. Source: Cow’s Milk
• Plant-Based consists of a variety of protein sources, including rice, hemp, soy, and pea. Generally lactose-free and often free of other components some find undesirable. Source: Varies
• Egg protein is absorbed at a rate between whey and casein. It is Lactose-free and highly bio-available. Source: Egg Whites

Protein deficiency occurs when you don’t eat enough protein. A lack of protein in other countries is a serious concern, especially in children. Protein deficiency can lead to malnutrition, such as kwashiorkor and marasmus, which can be life-threatening.

Very low protein intake can lead to:

• Weak muscle tone
• Edema or swelling due to fluid retention
• Thin, brittle hair
• Skin lesions
• Loss of muscle mass
• Growth deficits
• Hormone imbalances

Your body needs to consume at least 13 vitamins and 16 minerals regularly to function properly.

A well-balanced diet is the best way to obtain these nutrients. That said, multivitamins provide a good alternative source for those who are unable to meet their nutrient requirements through diet alone.

Multivitamins that provide up to 100% of the daily Dietary Reference Intakes (DRIs) are generally considered safe and often free of side effects, as long as you take them as directed.

Medical News Today
How much protein does a person need?

WebMD
Good Protein Sources

Better Health Channel
Protein

Healthline
The 7 Best Types of Protein Powder