What Is Protein? Functions, Benefits, and Daily Requirements Explained

Protein is one of the most essential macronutrients your body needs to function optimally. Made up of amino acids, proteins are the building blocks of your muscles, tissues, enzymes, and hormones. From supporting immune defence to facilitating energy production and tissue repair, proteins are involved in nearly every biological process.

Let’s break down what proteins are, their key functions, benefits, sources, and your daily requirement.

What Is Protein and Why Do We Need It?

Proteins are composed of hundreds or thousands of smaller units known as amino acids that are linked together in long chains. Each protein’s unique 3-dimensional shape and function are determined by its amino acid sequence. Combinations of three DNA building units (nucleotides) code for amino acids, which are determined by gene sequence. The function of proteins are found in every cell of the body and is considered the basic building block of life.

Proteins are involved in numerous processes, making protein essential.

• Molecules are transported all around the body.
• assisting in cell repair and regeneration
• Antiviral and antibacterial protection for the body
• Children, teenagers, and pregnant women benefit from optimal growth and development.

You run the danger of missing out on those essential activities if you don’t get enough protein in your diet. This could eventually result in issues such as muscle loss, failure to grow, reduced heart and lungs function, and even premature death.

Why Your Body Needs Protein Daily?

Protein is made up of essential amino acids, which are the building blocks that your body cannot produce on its own. This means you must get them from the food you eat. Thankfully, protein is naturally present in a wide variety of nutritious foods, including lentils, dairy products, eggs, soy, and whole grains.

When you consume protein-rich foods, your body breaks them down into amino acids, which are then used to build and repair tissues, support immune function, produce enzymes and hormones, and maintain muscle mass. Consuming adequate protein daily is crucial to keep these vital processes running efficiently.

How Proteins Function in the Body

Plant sources of protein include beans, nuts, and seeds, as well as animal sources such as meat and dairy products. Protein should account for 10% to 35% of your daily calories, according to the USDA. The function of proteins is found in every cell of your body; thus, it’s critical to meet your protein needs.

1. Tissue and Muscle Development

Proten are required for the formation and maintenance of bodily tissues. Muscle wasting and other symptoms may occur if you do not get enough protein in your diet. Strength training exercises generate micro rips in the muscles, which cause the muscles to expand as your body repairs them. It is also required for the immunological response that aids in the healing of micro-tears in the muscles. Adding more protein to your diet, on the other hand, will not help you gain muscle.

2. Enzymes

Enzymes are protein functions that bind to substances and help them move along faster. Muscle contraction and relaxation, as well as nerve impulse transmission, are all processes in which they play a role. Amylase and lipase are digestive enzymes that aid in the digestion of carbohydrates and fats, respectively. The enzyme ATPase is responsible for the export of cell poisons and the breakdown of adenosine triphosphate, or ATP, which releases energy.

3. Immune System Health

Antibodies are particular protein structures that provide an immunological defence against invaders. When the body is exposed to antigens, such as bacteria, viruses, or fungi, it produces antibodies. As a second line of defence, complement proteins help the immune system. They can break down bacterial walls, causing inflammation that attracts macrophages, which kill invading organisms and attach to foreign substances.

4. Energy

During digestion, protein function is broken down into amino acids, and each gram contains four calories. Protein can help you feel more satiated and fuller for longer by adding it to your meals. Protein is used as an energy source, although carbohydrates are the body’s primary source of energy. The ideal method to provide your body with energy is to eat a diet rich in lean proteins, such as beans and seafood, complex carbohydrates, including whole grains and vegetables, and healthy fats, like olive oil and avocados.

Why Protein Is Essential for Growth and Health

1. Growth and Maintenance

It is essential for the human body to support tissue growth and maintenance. Proteins in your body, on the other hand, are constantly changing. Your body breaks down the same amount of protein it uses for growth and tissue repair in normal circumstances. At other times, it breaks down more protein than it can produce, causing your body’s protein function requirements to increase. This is most common during sickness, pregnancy, and breastfeeding. It is also required by those healing from an injury or surgery, the elderly, and athletes.

2. Participates in Biochemical Reactions

Enzymes are proteins that help thousands of biological reactions within and outside your cells. Enzymes have a unique structure that allows them to mix with other molecules inside the cell, called substrates, to catalyse important metabolic events. Digestive enzymes like lactase and sucrase, which aid in the digestion of sugar, may also function outside of the cell. Some enzymes require the presence of additional molecules, such as vitamins or minerals, to facilitate a specific process.

• Enzymes play a crucial role in numerous bodily functions
• Digestion
• Creating energy
• Clotting blood
• Exertion of muscle

The disease can be caused by a deficiency or malfunction of these enzymes.

3. Acts as a Messenger

Endocrine cells or glands produce and secrete them, which are subsequently carried through the bloodstream to their target tissues or organs, where they attach to functional protein receptors on cell surfaces.

• Proteins and Peptides are built up of long sequences of amino acids that can number in the hundreds.
• Steroids are a type of steroid that is derived from cholesterol. Testosterone and estrogen are both steroid-based sex hormones.
• Amines are derived from the amino acids tryptophan and tyrosine, which aid in the production of sleep and metabolism-related hormones.

The majority of your body’s hormones are proteins and polypeptides.

Among them are:

• Insulin is a hormone that signals the cell when it’s time to absorb glucose or sugar.
• Glucagon: Glucagon is a hormone that signals the breakdown of glucose that has been accumulated in the liver.
• HGH: Human Growth Hormone stimulates tissue growth, including bone formation.
• ADH: Antidiuretic Hormone is a hormone that tells the kidneys to reabsorb water.
• ACTH: Adrenocorticotropic Hormone stimulates the production of cortisol, a crucial component of metabolism. For a deeper understanding of the interactions between hormones, check out our article on insulin and glucagon function.

4. Provides Structure

Fibrous proteins offer stiffness and rigidity to cells and tissues. Keratin, collagen, and elastin are proteins that contribute to the formation of the connective framework in specific biological tissues. Keratin is a structural protein present in the hair, skin, and nails. The structural component of your bones, tendons, ligaments, and skin, collagen, is the most prevalent protein in your body. Collagen is less flexible than elastin, which is hundreds of times more flexible. Due to its high elasticity, numerous tissues in your body, such as the uterus, lungs, and arteries, can return to their original shape after stretching or contracting.

5. Maintains Proper PH

Proteins help maintain the body’s pH balance by acting as buffers. They bind or release hydrogen ions to stabilise pH levels in blood and other fluids. For example, haemoglobin in red blood cells helps regulate blood pH by buffering excess acid. This balance is essential for proper cellular function and enzyme activity.

6. Provides Energy

Protein can be used as an energy source, providing 4 calories per gram, just like carbohydrates. However, your body prefers to use carbs and fats for energy, as they are more efficiently stored and digested. 

Protein is mainly reserved for building and repairing tissues. Only during fasting, intense workouts, or when calorie intake is too low, your body starts using protein from muscles for energy.

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Takeaway

Protein plays an indispensable role in nearly every bodily function—from building tissues to fighting infections and balancing hormones. Whether you get your protein from plant or animal sources, meeting your daily protein needs is essential for maintaining strength, energy, and overall health.

If you’re unsure how much protein you need, speak to a healthcare professional or dietitian to personalise your nutrition plan.

Expert Quote

“Protein is not just for athletes or bodybuilders, but vital for everyone. From hormone production to tissue repair and immune defence, it fuels nearly every process in your body,”

-Dr Anubha Karol

References

• Protein in diet: MedlinePlus Medical Encyclopedia. (n.d.). https://medlineplus.gov/ency/article/002467.htm
• Food and Nutrition Information Center (FNIC) | National Agricultural Library. (n.d.). https://www.nal.usda.gov/programs/fnic
• Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2014). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine, 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2