Health Matters
by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center
The Benefits of protein and how much you need
Protein is often called the “building block” of life. It repairs tissues, supports immune defense, regulates metabolism, and helps you age gracefully; it is involved with almost every corner of your health.
The Benefits of Protein
Protein promotes muscle growth, repair, and strength by providing amino acids, the building blocks your body uses to repair muscle tissue. It is vital for building and maintaining lean mass, especially as you age.
It aids in weight management. We often think of protein as adding muscle, but it can also support weight loss and healthy weight management.
Protein has a higher thermic effect of food than carbs or fat, meaning your body spends more energy (calories) digesting it.
Eating more protein triggers hormones like peptide YY and GLP-1, which help you feel full and reduce hunger.
It preserves lean mass during dieting: When you’re in a calorie deficit, higher protein protects your muscles, so more of your weight loss comes from fat, not muscle.
A randomized trial published in the International Journal of Obesity and Related Metabolic Disorders, conducted on moderately obese adults, found that a modest increase in protein intake during a weight maintenance phase after weight loss cut weight regain by half, mainly by boosting satiety and lowering energy efficiency.
Protein’s role in metabolism goes beyond just burning calories. It also helps maintain lean mass.
For example, a randomized, controlled overfeeding study in humans showed that when participants consumed a high-protein diet (25 percent of energy), their resting and total energy expenditure increased significantly compared with lower-protein diets.
Adequate protein supports bone remodeling (the ongoing process of breaking down and rebuilding bone) and is associated with higher bone mineral density.
Another benefit of protein for bones is helping reduce fracture risk. A meta-analysis of randomized, controlled trials and cohort studies published in The American Journal of Clinical Nutrition found that higher protein intake modestly, but reliably, increased lumbar spine bone mineral density compared to lower protein intake, with no evidence of harm at typical intake levels.
Protein may help regulate blood pressure by promoting the production of nitric oxide, a compound that relaxes and widens blood vessels. In fact, research has revealed modest yet meaningful reductions in both systolic and diastolic blood pressure with higher protein intake.
A meta-analysis of 40 randomized, controlled trials showed that replacing some carbohydrates with dietary protein reduced systolic blood pressure and diastolic pressure.
Another long-term study of more than 1,300 middle-aged adults in the Framingham Offspring cohort relayed that higher total protein intake (both plant and animal protein) was associated with lower blood pressure and a 40 percent reduced risk of developing hypertension over an average of 11 years.
Proteins are essential for immune health. They are needed to build antibodies and immune cells.
In addition, certain amino acids (like glutamine, arginine, and lysine) support gut barrier function and immune resilience.
A study in older adults with type 2 diabetes, published in Clinical Nutrition, showed that a six-week high protein diet (30 percent of energy) lowered pro-inflammatory adipokines, indicating reduced systemic inflammation.
As we age, muscle mass naturally declines, a process called sarcopenia. Sarcopenia is progressive muscle loss, and is not just limited to older adults. It can be seen in younger, sedentary people, too.
Getting enough quality protein can help slow this muscle loss, support strength and maintain mobility.
Structural proteins like collagen also help keep skin supple, joints resilient, and tissues more flexible, supporting vitality as we grow older.
As people age, adequate protein intake helps preserve muscle strength and function.
For example, in a 14-year longitudinal study of adults 50 and older, higher animal protein intake was linked to a 30 percent to 48 percent greater preservation of grip strength and a lower risk of functional decline.
Amino acids from protein are the raw materials for neurotransmitters (like serotonin, dopamine, and norepinephrine), which regulate mood, focus, and cognition. It’s suggested that protein mitigates oxidative stress and inflammation within the brain.
A study of 196 older adults published in Alzheimer’s Research & Therapy found that higher dietary protein intake was significantly associated with better episodic memory and overall cognition, and this relationship was even stronger in people carrying a gene that is a known risk factor for Alzheimer’s.
In another large cross-sectional analysis of U.S. adults aged 60-plus published in The Journal of Nutrition, Health & Aging, higher total protein intake (especially from meat, eggs and legumes) correlated with better performance on memory, processing speed and verbal fluency tests.
Protein is critical when your body is recovering from injury, illness, or physical stress.
Research supports higher protein intake during recovery phases.
In a 2022 randomized, double blind, clinical trial of patients undergoing posterior spinal fusion surgery, those given extra protein (in the form of a whey supplement) had a significantly higher rate of vertebral fusion, faster wound healing, lower inflammation (reduced C reactive protein), and better recovery markers than those receiving a placebo.
How Much Protein Do You Really Need?
Determining your ideal protein intake depends on your goals, age, activity, and health status.
According to research, most people may benefit from between one to two grams of protein per kilogram of body weight (0.45 to 0.9 g per pound).
For older adults (65-plus), research-backed guidelines suggest 1 to 1.2 g/kg (0.45-0.54 g/lb.) to help preserve muscle mass.
In cases of illness, injury, or recovery, protein needs may increase up to 2 g/kg for severe stress or malnutrition.
For weight loss goals, experts often recommend 1.6-2.2 g/kg (0.73-1.0 g/lb.) to support fat loss while preserving lean mass.
Timing matters, too.
Distributing protein more evenly across meals can more effectively stimulate muscle protein synthesis than loading most protein into one big meal.
Consuming protein around workouts (before or after) can enhance muscle repair and growth.
Best Sources of Protein
Here are some of the top high-protein foods and supplements to consume.
High-quality animal proteins— Lean meats: chicken, turkey, lean beef; seafood: fish (salmon, tuna), shellfish; dairy: Greek yogurt, milk, cheese; eggs.
Plant-based proteins—Legumes: lentils, chickpeas, beans; soy products: tofu, tempeh, edamame; grains and seeds: quinoa, chia, hemp, pumpkin seeds; protein isolates: pea protein, rice protein, chickpea protein.
Protein supplements—Whey protein: fast absorption, complete amino acid profile; plant-based blends: often combine pea, rice, or other plant proteins to provide a full amino acid profile; collagen peptides: support joints, skin, and connective tissue (though not a “complete” protein for muscle building).
Boosting protein intake
Try a high-quality protein powder. If you struggle to hit your protein goals with food alone, add one scoop of a clean, high-quality protein powder to your daily routine.
Aim to include a quality protein source at every meal. Try simple, go-to combinations. Breakfast: Greek yogurt, chia, and berries; Lunch: grilled chicken or tofu over a quinoa/greens bowl; Dinner: wild-caught salmon with roasted vegetables; Snacks: hard-boiled eggs, cottage cheese, nuts, or hummus.
Structure meals wisely. Spread protein evenly across meals (breakfast, lunch, dinner). Pair protein with fiber-rich foods (vegetables, whole grains) to support digestion and fullness. Use protein-rich snacks: nuts, seeds, Greek yogurt, boiled eggs, etc.
For aging adults, prioritize high-quality protein at meals to preserve muscle.
For busy people, use high-quality protein powders or ready-to-go protein-rich meals.
For plant-based eaters, combine different sources (e.g., legumes and grains) to ensure a full amino acid profile.
Track your intake for a week. Most people think they’re getting enough protein but fall short without realizing it. Use a nutrition app or a simple notebook to track your intake for five to seven days.
If you’re increasing protein for the first time, ramp up gradually and stay well-hydrated. Your digestion (and energy) will thank you.
Talk to a professional if you have health conditions. If you have kidney, liver, or metabolic conditions, check in with your health care provider before making major dietary changes.
Risks of Too Much Protein
While protein is essential, more isn’t always better. Overconsumption or imbalance can lead to issues in some people.
1. Kidney Strain
High protein intake increases nitrogen waste, which kidneys must filter. In people with pre-existing kidney conditions, excessive protein could worsen function.
2. Digestive Issues
Very high-protein diets, especially those low in fiber, can lead to constipation, bloating, or other gut discomfort. Lack of diversity in protein sources (e.g., mostly animal, little plant) may impair gut microbiome diversity.
3. Dehydration Risk
Processing protein generates more waste products (like urea), which requires water to excrete. Without adequate hydration, you risk dehydration.
4. Weight Gain
(If Caloric Surplus)
If you’re consuming more protein than you burn, extra calories (even from protein) may be stored as fat.
Some “high-protein” processed products can be calorie-dense and nutrient-poor, which undermines health goals.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health.
The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.
