Why Protein Is Not Just for Gym-Goers: Everyday Benefits You Didn’t Know
Verified By
KIMS-SUNSHINE
Specialist,
24 October, 2025
The human body is built on various macro and micro nutrients for its functioning and sustainability. Protein is one such vital macro nutrient which is responsible for building and repairing damaged tissues like muscles, bones and skin. The global standard of protein intake is about 0.8 gms per kg of body weight. But new evidence has claimed that this minimum amount of protein intake may not be sufficient for the Indian population to sustain long term health. 9 out of 10 Indians are unaware of their daily low protein diet. Children are highly affected, 1 in 3 children under 5 yrs of age are malnourished due to low protein diet according to a study in 2021. 60% of Indian women are anaemic and are deficient in protein intake during pregnancy.
Importance Of Protein In Daily Diet
Protein plays an important role in building antibodies that improve immune function of the body, helps in producing digestive enzymes and transports nutrients. It plays a crucial role in manufacturing hormones, maintaining fluids and ph balance.
Protein is responsible for cell repair and growth, increases metabolism and metabolic rate, prevents blood sugar spikes, reduces hunger spikes, provides a feeling of fullness and preserves muscle mass, supports bone health, assists in transporting oxygen in blood and neurotransmitter functions.
Protein Benefits Beyond Muscle Building
Protein has a higher thermal effect as digesting them burns more calories compared to carbohydrates and fats. It keeps you full and hunger free for long, boosting your metabolic rate and managing weight. Protein maintains sustained energy levels in the body and optimizes strength and performance.
Protein benefits hair production- keratin is a hair protein that promotes strength and growth of hair preventing brittleness. It helps in production of collagen and elastin that maintains elasticity and firmness of the skin. It prevents weakness and brittleness of nails.
Plant-Based Vs. Animal Protein Sources
- Plant based protein sources like legumes, chickpeas, various beans like black, kidney, pinto, split beans, black eyed peas, etc. Soy products like tofu, soy milk and soy nuts. Nuts and seeds like almonds, walnuts, chia, hemp or pumpkin. Grains like buckwheat quinoa, oats and millets. Milk products like paneer, yogurt are some rich protein sources.
- Animal based protein sources like lean meats that include chicken – especially lean chicken breast, leaner cuts of mutton, fish like almond, eggs and dairy products like milk, cheese and yogurt. Organ meats like prawns, liver and kidney are some rich sources of protein.
Signs Of Protein Deficiency
- Low protein in blood can disturb 2 main proteins like albumin that maintains blood pressure and ligand composition; and globulin that supports liver and kidney functions.
- Brittle hair, hair loss
- Dry skin
- Oedema in the abdomen, feet and hands
- Frequent infections
- Fatigue
- Jaundice
Myths About Protein Consumption
Myth: Protein damages kidneys
Fact: Normal, healthy individuals can tolerate 3gms of protein per body weight in a day and it should only be a source of caution for individuals with kidney issues.
Myth: Protein is only for body builders and gym goers, protein powder is mandatory to gain muscle.
Fact: Protein not only builds muscle, it aids in tissue repair and strengthens immunity. Special protein powders are not necessary to gain muscle.
Myth: Only animal products give complete protein.
Fact: Choosing a variety of plant based sources like soy, legumes and eating a balanced diet throughout the day can give complete protein.
Conclusion
In India, the image of protein still faces some prejudice as a body building food only for gym goers. Traditional Indian dishes have protein sources like lentils and pulses that need to be adopted in urban cities. Protein is vastly available in various foods and it covers the requirements of many on balanced consumption. Include your plate with a mixed diet – combining both animal and plant sources to gain maximum benefit. Globally, consuming 1.6 to 2.2 gms per kg per day is effective to maintain muscle and reduce chronic disease risks. In countries like India, vegetarianism and plant based proteins are considered but, these plant proteins have lower digestibility and weak amino acids. Hence, a larger quantity of consumption is required compared to animal proteins. Talk to a dietitian or a specialist, to help design specific diets, so you can achieve your health goals.
