Protein (Complete Amino Acids)
(Polypeptide Chains)
Proteins are complex molecules made up of amino acids that serve as the building blocks for muscles, enzymes, hormones, and virtually every structure in your body. Complete proteins contain all nine essential amino acids that your body cannot produce on its own.
Primary Functions
Health Benefits
Muscle Mass Maintenance
Strong EvidenceEssential for preventing age-related muscle loss and supporting muscle growth
Weight Management
Strong EvidenceHigher satiety than carbs or fats, helping with appetite control and metabolism
Blood Sugar Control
Moderate EvidenceHelps stabilize blood glucose levels when combined with carbohydrates
Bone Health
Moderate EvidenceWorks with calcium and other minerals to maintain bone density
Recovery and Healing
Strong EvidenceCritical for wound healing and recovery from exercise or illness
Deficiency Symptoms
Latest Research
Older adults may need 1.2-1.6g per kg body weight to maintain muscle mass
Leucine-rich proteins are particularly effective for muscle protein synthesis
Plant-based proteins can be just as effective when properly combined
Timing of protein intake may be less important than total daily intake
Practical Tips
Include a protein source at every meal and snack
Use protein-rich Greek yogurt as a base for smoothies
Add nuts, seeds, or protein powder to oatmeal
Keep hard-boiled eggs or nuts as portable protein snacks
Experiment with plant-based proteins like tempeh and hemp seeds