Technically, all food sources give the body energy in calories, but protein is not the body's primary energy source. Protein does contribute to our overall, long-term energy levels by promoting feelings of satiety (a satisfied feeling of fullness) and improving the body’s ability to repair itself.
How Protein Energizes the Body
Carbohydrates are the body's primary source of energy. Once the body runs out of carbohydrates, it moves on to fats. When there are no carbs or fats, the body breaks down protein for energy.
Still, proteins are indirectly involved in many aspects of the body’s energy levels in the long term. Protein intake affects:
Bone and muscle growth
Tissue development
Tissue repair
The ability to exercise
Protection from illness
Getting enough protein in your diet allows you to stay fuller longer, which in turn can fight off feelings of fatigue.
How Much Energy Does Protein Provide?
Calories are the units by which we measure the amount of energy we get from food. There are 4 calories in 1 gram (g) of protein. (For reference, there are about 7 g of protein in 1 ounce of the average food that’s high in protein.)
When it comes to energy levels, protein does not function in the same immediate way as carbohydrates, which provide a quick source of fuel for the body. Instead, protein plays a more long-term role in maintaining energy and overall well-being. It is essential for muscle repair, immune function, and the production of enzymes and hormones that regulate bodily processes.
While it may not provide an instant surge of energy like sugar or caffeine, consuming enough protein supports sustained physical and mental performance by preventing muscle breakdown, stabilizing blood sugar levels, and aiding overall metabolic function.
Does Protein Type Matter?
Protein From Animals
Animal protein is classified as a complete protein because it contains all nine essential amino acids in the right proportions. This makes animal-based protein sources an efficient way to meet the body's protein needs without having to combine different foods. Consuming complete proteins can be especially beneficial for muscle growth, recovery, and overall bodily function.
Protein From Plants
If you follow a vegetarian or vegan diet, getting enough protein is still possible, but you may need to be more mindful of your choices. Most plant-based proteins, such as beans, lentils, nuts, seeds, and whole grains, are considered incomplete proteins because they lack one or more essential amino acids.
However, by eating a variety of plant-based protein sources throughout the day—such as rice and beans, hummus with whole-grain pita, or peanut butter on whole-wheat toast—you can ensure that your body receives all the necessary amino acids.
If you are unsure about how to meet your protein needs, consider consulting a dietitian or nutritionist. They can help you create a personalized meal plan that ensures you get adequate protein while maintaining a balanced and nutritious diet.
How Much Protein Do You Need to Consume for Optimal Energy?
It’s typically recommended that between 10% to 35% of the calories you consume each day come from proteins, but this varies based on activity level.
The recommended daily allowance (RDA) of protein for adults is 0.8 g per kilogram (kg) of body weight. For example, if you weigh 80 kg (about 176 pounds), you should get approximately 64 g of protein daily.
How to Increase Energy and Protein Intake
You can get more protein, and thus increase your overall energy levels, from a variety of protein food sources, including:
Beans
Dairy products
Eggs
Lentils
Meat
Nuts
Seafood
Seeds
Soy products
Other Ways to Naturally Energize Yourself
In addition to increasing your protein intake, there are many steps you can take to naturally energize yourself. To stay refreshed and recharged, you can:
Exercise regularly.
Practice healthy sleep hygiene habits, such as going to bed at the same time every night and turning off electronics an hour before bedtime.
Lower caffeine and alcohol intake.
Practice mindfulness and relaxation techniques, such as meditation, yoga, and deep breathing exercises.
Stay hydrated.
Summary
Carbohydrates, rather than protein, are the body’s primary energy source from food. However, protein does supply a small amount of energy and can serve as an alternative energy source. Also, protein intake supports overall, long-term energy levels by promoting tissue and cell growth and repair.
To get more protein in your diet, incorporate more meat, fish, eggs, dairy products, soy, nuts, beans, seeds, and lentils. Speak to a healthcare provider, such as a nutritionist, if you’re unsure about the adequacy of your protein intake.