5. Preserves appropriate pHThe balance of bases and acids in your blood and other body fluids is mostly controlled by protein (16Trusted Source, 17Trusted Source).The pH scale is used to measure the acid-base equilibrium. On a scale of 0 to 14, 0 represents acidity, 7 represents neutrality, and 14 represents alkalinity.
The pH values of several typical compounds are as follows (18):
Stomach acid, pH 2.
Tomato juice at pH 4.
Black coffee, pH 5.
pH 7.4: Blood of humans
pH 10: Magnesium milk
pH12: Water with soap.
Your body fluids can keep their pH levels within acceptable limits thanks to a number of buffering mechanisms.
A steady pH is required since even a little pH shift might have negative or even
6. Balances Fluids
Proteins regulate body processes to maintain fluid balance.
Albumin and globulin are proteins in your blood that help maintain your body’s fluid balance by attracting and retaining water (21Trusted Source, 22Trusted Source).
If you don’t eat enough protein, your levels of albumin and globulin eventually decrease.
Consequently, these proteins can no longer keep blood in your blood vessels, and the fluid is forced into the spaces between your cells.
As the fluid continues to build up in the spaces between your cells, swelling or edema occurs, particularly in the stomach region (23Trusted Source).
This is a form of severe protein malnutrition called kwashiorkor that develops when a person is consuming enough calories but does not consume enough protein (24Trusted Source).
Kwashiorkor is rare in developed regions of the world and occurs more often in areas of starvation.
7. Bolsters Immune Health
Proteins help form immunoglobulins, or antibodies, to fight infection (25Trusted Source, 26Trusted Source).
Antibodies are proteins in your blood that help protect your body from harmful invaders like bacteria and viruses.
When these foreign invaders enter your cells, your body produces antibodies that tag them for elimination (27Trusted Source).
Without these antibodies, bacteria and viruses would be free to multiply and overwhelm your body with the disease they cause.
Once your body has produced antibodies against a particular bacteria or virus, your cells never forget how to make them.
This allows the antibodies to respond quickly the next time a particular disease agent invades your body (28Trusted Source).
As a result, your body develops immunity against the diseases to which it is exposed (29Trusted Source).
Transport proteins carry substances throughout your bloodstream — into cells, out of cells or within cells.
The substances transported by these proteins include nutrients like vitamins or minerals, blood sugar, cholesterol and oxygen (30Trusted Source, 31Trusted Source, 32Trusted Source).
For example, hemoglobin is a protein that carries oxygen from your lungs to body tissues. Glucose transporters (GLUT) move glucose to your cells, while lipoproteins transport cholesterol and other fats in your blood.
Protein transporters are specific, meaning they will only bind to specific substances. In other words, a protein transporter that moves glucose will not move cholesterol (33Trusted Source, 34Trusted Source).
Proteins also have storage roles. Ferritin is a storage protein that stores iron (35Trusted Source).
Another storage protein is casein, which is the principal protein in milk that helps babies grow.
Proteins can supply your body with energy.
Protein contains four calories per gram, the same amount of energy that carbs provide. Fats supply the most energy, at nine calories per gram.
However, the last thing your body wants to use for energy is protein since this valuable nutrient is widely used throughout your body.
Carbs and fats are much better suited for providing energy, as your body maintains reserves for use as fuel. Moreover, they’re metabolized more efficiently compared to protein (36Trusted Source).
In fact, protein supplies your body with very little of its energy needs under normal circumstances.
However, in a state of fasting (18–48 hours of no food intake), your body breaks down skeletal muscle so that the amino acids can supply you with energy (37Trusted Source, 38Trusted Source).
Your body also uses amino acids from broken-down skeletal muscle if carbohydrate storage is low. This can occur after exhaustive exercise or if you don’t consume enough calories in general (39Trusted Source).
10 Science-Backed Reasons to Eat More Protein
Eating protein can make you feel full longer. It may provide many health benefits, including increasing muscle mass.
The health effects of fat and carbs are controversial. However, almost everyone agrees that protein is important.
Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake.
Numerous studies suggest that a high-protein diet has major benefits for weight loss and metabolic health (1Trusted Source, 2Trusted Source).
Here are 10 science-based reasons to eat more protein.