Think this macro is going to make you “bulky”? Think again. Anyone who’s stepped foot inside a supermarket or scrolled on social media lately knows that protein is having a ~moment.~ Not only are influencer videos about getting 100 grams of protein per day going viral on TikTok, but you can also stock up on protein-enriched bars, powders, cereals, and even chips to add to your daily tally.
“Some people in the fitness space have gone overboard with protein; eating so much that it winds up displacing other nutrients like energy-boosting carbohydrates, gut-friendly fiber, healthy fats, and antioxidants found in whole plant foods,” admits Kelly Jones, RD, a Newtown, Pennsylvania-based board-certified sports dietitian. “However, I feel most women grew up with the message that a thin build is something to strive for, which is far from the truth. Along with the moment protein is having as a nutrient, we’re finally seeing resistance training for women, strength and body confidence shine, too.”
Just a few decades ago, protein had a reputation as being something important to prioritize if your goal was “bulking up.” Today, as we learn more about how much protein we really need (to do more than just keep the lights on) and as researchers discover the wide-ranging benefits of protein consumption, it’s clear that protein has far more superpowers than that. In fact, if you do want to “bulk up,” you’ll need to have a large calorie surplus and strength train heavy, Jones explains.
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6 Reasons Why Protein Can Help You Get Stronger and Leaner
Adequate protein consumption isn’t going to make you bulky. It is going to keep you lean and strong, though, and it’s also going to keep your body in tip-top shape from head to toe.
“Protein is made up of amino acids. Your body can make some amino acids, but the rest must come from the foods that you eat,” says Jena Brown, RD, CSSD, LD, a Brenham, Texas-based sports dietitian and owner of Victorem Performance Nutrition
These amino acids act as the building blocks for cells, hormones, and enzymes that are MVPs for muscle growth and maintenance, metabolism, and much more. Read on for the science-backed benefits of protein, and discover how it can be a key that can help unlock a stronger, leaner you.
It Supports an Increase Muscle Mass
As you probably learned in high school biology class, “protein is essential for the building and repairing of muscle tissue,” says Angie Asche, M.S., RD, CSSD, a registered dietitian and owner of Eleat Sports Nutrition in Lincoln, Nebraska.
Protein works to restore the muscle tissue that is damaged during exercise, a process called muscle protein synthesis (MPS), therefore aiding in muscle growth, Jones explains. Consuming enough protein throughout the day, especially in tandem with strength training exercise, has been shown to lead to an increase in lean muscle mass, “which can have positive effects on total body fat,” Brown says. Since more muscle burns more calories at rest than fat, “a body composition with increased muscle mass and a healthy body fat level promotes overall strength and health.”
A small increase can make a big difference, Jones tells SHAPE. Research hints that increasing protein intake by as little as 0.1 grams of protein per kilogram of body weight helps to increase or maintain lean muscle mass, depending on your goal and calorie consumption. (For perspective, a 150-pound person would need to consume just 7 grams more of protein per day, which is about the amount in 1 large egg or two tablespoons of peanut butter.)
If you’re curious about what might be among the best post-workout protein sources to focus on for MPS, Asche points to foods that are rich in the amino acid leucine. Leucine has been proven to enhance MPS. You can find it in the highest amounts primarily in animal sources like ham, turkey, tuna, asiago cheese, and smoked salmon, as well as in plant-based proteins like soy, cashews, pine nuts, and pistachios.
It Aids in Overnight Post-Workout Recovery
Post-workout protein is important, true. But that’s far from the only time of day in which it’s wise to power up with protein. Turns out, after we tuck in, it’s prime time for muscle repair. A substantial portion of that muscle repair occurs overnight as our tissues score some much-needed TLC.
“Studies show that consuming protein before bedtime as part of your total daily protein intake can help promote increased muscle mass gain when part of an exercise routine. An increase in muscle mass can help increase your metabolism and reduce total body fat,” Brown says.
Before bed, Asche prescribes about 30 to 40 grams of protein, ideally casein (Greek yogurt, cottage cheese, and milk are strong sources) to her clients who want to increase overnight MPS and, over time, their metabolic rate.
It Keeps Your Metabolism Humming Even if You Lose Weight
Just like it takes more energy to heat a 4-bedroom home than a small studio apartment, it takes more calories to power a human in a larger body. So, as an individual loses weight, their resting metabolic rate (RMR) naturally decreases. Translation: A smaller human burns fewer calories at rest.
However, if smaller humans consume adequate amounts of protein during their periods of mild calorie deficit, “this can help retain lean muscle mass and maintain resting metabolic rate,” Jones says. “This can be helpful for those seeking healthy, slow, and sustainable fat loss as well as anyone undergoing medical treatments or navigating a disease that makes it challenging to consume enough calories.” (ICYMI, this can also come in clutch for those who opt to take GLP-1s.)
It Plays a Role in the Creation of Metabolism-Related Hormones and Enzymes
Get this: Half of the protein you consume has a role that has nothing to do with muscles. Instead, approximately 50% of your protein goes directly to make enzymes that aid in digesting food, generating new cells, aiding in fluid and pH balance, and other behind-the-scenes duties, according to Jones.
“Most clients recognize that protein plays a crucial role in building and maintaining lean muscle mass and function. What many people don’t realize, though, is that protein’s role in muscular health isn’t as much of a priority to our body as its other structural and metabolic functions,” Jones says.
Those GLP-1s that you can take in shot or pill form? Your body actually makes more of that appetite-regulating hormone naturally when you consume a high-protein diet, research proves.
It Requires More Energy Than Fat and Carbs to Process
Compared to the two other macros, carbs, and fat, “protein has a greater thermic effect of food, meaning it requires more energy by the body to be digested and absorbed,” Asche says. “This, in turn, has a positive effect on our total daily energy expenditure and can support fat loss and help an individual grow leaner if that’s the goal.”
Plus, because protein takes more energy to digest and absorb than fat or carbs, it’s also more satisfying and can help you feel fuller for longer, Asche adds. In practical terms, this means that a breakfast of a veggie-stuffed three-egg omelet with a slice of whole-wheat toast is more likely to keep you satiated until lunch than a muffin and a sugary coffee drink, which might have you running for a 10:30 a.m. snack.
It Promotes Stronger Bones, Skin, and Hair
Despite speculations in the past that protein harmed bone health, studies have actually shown that higher protein intakes are associated with higher bone mineral density, meaning protein intake benefits both muscle and bone strength, Jones tells SHAPE.
Those aforementioned amino acids also act as the protein framework for the formation of new bone, hair, skin, and nail cells. “If your diet is deficient in protein, muscles and bones will begin to break down, resulting in reduced muscle mass and bone density,” Brown says.
Over the long term, weaker bones and muscles mean that you’re at risk for not only a lower RMR but also weaker workouts, a higher risk for fractures, and more.
Putting Protein Consumption Into Perspective
After showcasing all of protein’s wide-ranging and legit benefits, we’d be remiss if we didn’t take a moment to give a hat tip to the other very important team players.
If you want to become stronger and leaner, “it’s best to consume protein consistently throughout the day, and make sure that you’re also pairing this with a strength training program to encourage muscle growth,” Asche says. (This four-week beginner-friendly weight training program is a great place to start.)
And don’t put all of your proverbial eggs in the protein basket. The dietitians we spoke to agree that balancing all macronutrients—protein, carbohydrate, and fat–and adequate calories are needed for optimal health and performance.
If you’re unsure how much of each macro to consume or the ideal calorie intake for energy and your objectives, “it’s best to meet with a registered dietitian to discuss your individual protein needs for your health and activity level,” Brown says.
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