How important is protein really?

Protein has become a buzzword in the world of health and fitness, known as the secret to building muscle, losing weight, and maintaining energy.

But how much of this is fact, and how much is fiction?

Throughout history protein has been a vital part of the human diet, playing an essential role in survival and growth. Yet, with so much modern emphasis on high-protein diets and supplements, it's easy to wonder — how important is protein, really?

In this post, we’ll explore the real science behind protein, what it actually does for your body, and why it remains a critical part of a healthy diet today.

Why has protein been historically important?

Protein was a fundamental food group for early human survival due to its essential functions in maintaining and building the body. It plays a large role in the building and repair of muscles, tissues and organs, which was crucial for the physical demand needed for hunting, gathering and escaping predators.

Food wasn’t always readily available, so protein also acted as an energy source when carbohydrates and fat stores were low. This would have been vital when food was scarce.

Moreover, like today, protein played a key role in our immune function, producing antibodies to fight infections. This would have been key to survival in harsh environments for early humans.

As civilisations began to form, protein still held a great place of importance in our diets. For example, the Greeks along with many other ancient cultures regarded protein rich foods as essential, not for just survival but for physical and moral significance.

In ancient Greek society, protein-rich foods such as meat, fish, and dairy products were associated with strength, vitality, and athletic power. This connection was particularly significant given the Greeks' admiration for physical fitness and athletic competition, exemplified by the Olympic Games.

For the Greeks, eating meat, especially from sacrificed animals, was not only a way to nourish the body but also a sacred act linked to the gods. Heroic figures such as Achilles and Hercules were often depicted feasting on meat, which symbolised strength, masculinity, and heroic power. Feasts after sacrifices also had religious significance, creating a bond between humans and the gods.

Fast forward to protein today

Although most of us today no longer view protein as sacred or symbolic, it is still known to be a crucial component of our diets and plays a key role in health trends, fitness culture and environmental beliefs.

Protein’s close link to health and fitness, due to its ability to support muscle growth and strength, is one of the reasons it is so popular in today’s culture.

Athletes and fitness enthusiasts focus largely on high protein diets to reach their fitness goals and support their training regimes. This has led to an increased popularity in products such as protein bars, shakes and powders, which have become staples in sports nutrition, enabling people to reach their protein goals in a more convenient and enjoyable way.

However, in more recent years, protein is no longer just seen as a tool for fitness fanatics as the wider population begins to understand it’s use for a range of health benefits, such as weight management and appetite regulation.

Protein rich foods increase satiety as they are made up of amino acids, which are strung together in complex formations. These complex formations mean the body takes longer to break them down, making them a longer lasting energy source compared to its carbohydrate and fat counterparts.

Protein also triggers the release of hormones like leptin and peptide YY, which signal to the body that you are full. Feeling fuller for longer, causes a decrease in appetite, which can in turn reduce overall caloric intake.

Diets that prioritize high protein to carbohydrate consumption, such as keto and paleo, have gained great popularity over the recent years because of that fact.

The environmental impact of meat protein

The growing understanding and focus on the environmental impact of predominantly meat-based protein production also contributes to the way we view protein in today’s society.

In recent years industrial farming, especially beef, is recognized as a major contributor to greenhouse gas emissions, water usage and deforestation.

As a result, many people have switched to grass-fed and free-range alternatives and there is a much more mainstream adaptation of plant based, vegetarian or flexitarian diets.

The transition from predominately animal product-based diets in the 1950s and 1960s to plant-based diets becoming much more common in the 2000s and onwards, has seen the rise of plant-based alternatives in the protein market.

What protein does vs perceived benefits

Many people believe that protein directly gives you energy or that consuming more protein will automatically lead to increased muscle growth.

However, the reality is that protein’s main role in the body is to repair tissue, build cell structure, produce enzymes and create hormones.

Although protein does play a huge role in muscle growth, it’s also a gradual process, that requires exercise and not solely protein intake.

While protein can be used for energy, the body favours carbohydrates and fats for this. Protein is generally only used as a backup when carbs and fats aren’t available, such as during periods of starvation or strict low carb diets.

Protein and energy

Protein is made up of amino acids, commonly referred to as the ‘building blocks’ of protein, which are essential for muscle growth, tissue repair and the development of vital organs.

There are a total of 20 types of amino acids the body uses, 9 of which cannot be made by the body and therefore must be consumed via the diet. These are called ‘essential amino acids’.

Without essential amino acids, tissue repair, muscle growth, and overall body function cannot take place, which can lead to various issues such as

• Muscle loss
• Weakness
• Weakened immune system
• Slower healing
• Slower recovery

Although proteins are not the main source of energy in the body, they do contribute to energy production as a backup energy source, especially when carbohydrate and fat stores are low.

Amino acids can be converted into glucose, which is the bodies main source of energy in times where carbohydrates aren’t available, such as periods of illness or intense physical activity.

Plant vs non-plant protein

So, what is the best source of protein – plant or animal?

Animal-based proteins, such as those found in meat, dairy, eggs, fish, and poultry, are considered complete proteins. This means they contain all nine essential amino acids.

They’re highly bioavailable (meaning the body can easily digest and absorb these proteins) and they contain amino acids in a ratio that closely matches what our bodies need, making them highly efficient for protein synthesis and other metabolic functions.

This means that overall, animal products are generally a great source of protein.

However, they do come with concerns to keep in mind.

For example, as mentioned above they have environmental complications due to their strong correlation to greenhouse gas emissions and land and water usage.

Additionally, although they have a wide range of nutrition benefits some meats, particularly red meats such as beef, pork and lamb are often high in saturated fats and cholesterol, which if eaten in high quantities can lead to cardiovascular diseases such as heart disease and strokes.

It’s also important to mention that over consumption of processed meats can lead to negative health outcomes due to their high sodium content and preservatives.

Plant proteins

Unlike animal proteins, many plant-based proteins are considered incomplete because they lack one or more of the essential amino acids.

However, this can be addressed through protein combining; a method that pairs different plant-based foods to create a complete amino acid profile.

For example, rice is low in the amino acid lysine but rich in methionine, while beans are low in methionine, but high in lysine. So, by eating rice and beans together, you provide all nine essential amino acids, creating a complete protein.

An exception to this is quinoa and soy as they are among the few plant-based foods that are naturally complete proteins, making them valuable staples in plant-based diets.

Plant-based proteins also generally have lower bioavailability than animal-based proteins. This is due to factors like fibre, anti-nutrients and lower amino acid digestibility in plants, which can reduce the efficiency with which the body absorbs protein.

To match the protein quality of animal sources, individuals consuming plant-based diets may need to consume larger quantities of plant proteins or a more diverse variety to ensure adequate intake of all essential amino acids.

Wrapping up

Overall, it’s completely down to personal preference which protein source you choose to incorporate into your diet, and often the most suitable choice is to have a mixture of both plant and meat-based proteins (the ‘flexitarian’ approach).

If you do rely on one source more than the other be aware of how you can get the most out of your protein sources through methods such as protein combining and to eat processed and red meats in moderation where possible.

Protein is an essential nutrient for everyone, not just bodybuilders or fitness enthusiasts. It plays a crucial role in every cell of the body, supporting tissue repair, hormone production, and enzyme creation—making it vital for overall health.

Hopefully this blog has highlighted the true importance of protein in our diets and encouraged you to assess your own intake, ensuring you're consuming enough high-quality, diverse protein sources to meet your body’s (and your lifestyle’s) needs.

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How do you feel about protein? In what ways do you build it into your diet? Let us know in the comments!