Apr 04, 2025

The Silent Crisis: How Being Undermuscled is Hurting Your Health

What is Protein and How Does It Work in the Body?

Proteins are one of the three macronutrients essential for the body, alongside carbohydrates and fats. While carbohydrates and fats provide energy, proteins have a more complex role. They are made up of smaller units called amino acids, which are linked together in specific sequences to form protein chains. There are 20 amino acids, nine of which are considered essential because the body cannot produce them on its own. These must come from the food we eat.

Proteins Digestion and Usage

The process of protein digestion begins in the stomach, where the enzyme pepsin breaks down the proteins into smaller peptides. The majority of protein digestion, however, takes place in the small intestine, where the pancreas releases enzymes such as trypsin and chymotrypsin to further break down the peptides into amino acids.

Once absorbed by the small intestine, these amino acids enter the bloodstream and are transported to various tissues and organs. From here, they are used for protein synthesis, a process where the body builds new proteins to:

Repair muscles,
Produce enzymes, hormones, and other essential molecules.

The liver plays a major role in regulating amino acid levels and ensuring they are available for different processes.

The Role of Protein

Proteins are vital for numerous functions beyond providing energy (unlike carbohydrates). Key roles include:

Muscle Repair and Growth: Proteins are essential for rebuilding muscle fibers after exercise, making them crucial for recovery and muscle gain.
Enzyme Production: Enzymes are proteins that accelerate chemical reactions, such as digestion.
Hormones: Some hormones, like insulin and growth hormone, are proteins.
Immune Function: Antibodies, which help defend the body against foreign invaders, are made of proteins.
Tissue Repair and Maintenance: Proteins are involved in the regeneration of skin, bones, and other tissues.
Unlike carbohydrates, which are primarily used for energy, proteins are not typically used as a fuel source, except in cases of extreme energy deprivation.

Complete vs. Incomplete Proteins

Proteins are categorized based on the amino acids they contain:

Complete Proteins: These proteins provide all nine essential amino acids. Animal-based sources like meat, fish, eggs, and dairy are typically complete proteins. Certain plant-based sources like quinoa and soy are also complete.

Incomplete Proteins: These proteins lack one or more essential amino acids. Most plant-based proteins, such as beans, lentils, nuts, and seeds, are incomplete. However, by combining different plant-based proteins (e.g., rice and beans), you can ensure that you’re getting all essential amino acids.

Understanding the difference between complete and incomplete proteins is important for ensuring you meet all your nutritional needs, especially if you follow a plant-based diet.

Protein Quality and Timing

Protein Quality

Not all proteins are created equal. The quality of a protein depends on its amino acid profile and how well it can be used by the body. Complete proteins, which contain all nine essential amino acids, are considered higher quality because they provide the full spectrum of building blocks needed for optimal health.

Animal-based proteins like meat, fish, eggs, and dairy are considered high-quality because they contain all the essential amino acids in the right amounts. However, plant-based proteins can still be of high quality when combined correctly. For instance, rice and beans together provide all the essential amino acids, making this combination an effective plant-based source of complete protein. Tofu and tempeh are also complete proteins.

It's important to note that protein digestibility also plays a role in protein quality. Animal proteins generally have a higher digestibility rate, meaning the body can absorb and use a higher percentage of the protein from these sources.

Protein Timing and Distribution Throughout the Day

Protein is an essential nutrient that our bodies need throughout the day, and distributing protein intake evenly across all meals is key for maintaining satiety, muscle health, managing blood sugar levels, and supporting overall bodily functions.

Protein at Breakfast: Breaking the Fast

Breakfast is particularly important when it comes to protein consumption. After an overnight fast, your body is primed to absorb nutrients and rebuild tissues. Protein at breakfast helps “break the fast” and jumpstart muscle protein synthesis. When you wake up, your body is in a catabolic state (where it breaks down tissue), and consuming a high-quality protein source helps reverse this process, promoting muscle repair and growth after a long period without food.

Having 20-30g of protein at breakfast is ideal for supporting these processes. Not only does it aid in muscle maintenance, but it also helps regulate blood sugar levels, providing sustained energy throughout the morning and preventing the blood sugar spikes and crashes that can occur from carbohydrate-heavy breakfasts.

Check this gluten-free high protein waffle recipe out for a great breakfast option.

Protein in Every Meal

Protein should be included in every meal to ensure your body is receiving the necessary building blocks throughout the day. When protein is spread out over the day, it supports consistent muscle protein synthesis and helps maintain muscle mass, which is especially important as we age. Research shows that consuming protein at regular intervals encourages the body to continually repair and build muscle tissue, rather than overloading it in one meal.

Each meal should aim for 20-30g of protein, depending on your activity levels and health goals. This consistent protein intake helps balance hormones, regulate metabolism, and prevent the breakdown of muscle tissue, which is crucial for overall health, especially as we get older.

By prioritising protein in every meal, you are ensuring that your body remains in an anabolic (muscle-building) state throughout the day, reducing the risk of muscle loss and other metabolic issues.

The Importance of Muscle Health

Many people mistakenly assume that weight is the main factor in determining overall health, but the real issue often lies in being undermuscled rather than overweight. Muscle health is a cornerstone of a healthy, active lifestyle, and it becomes even more critical as we age. As we grow older, muscle mass naturally decreases unless we actively work to preserve and build it. This loss of muscle is known as sarcopenia, and it can have far-reaching effects on various aspects of health.

Sarcopenia is often seen as an inevitable part of aging, but it's important to understand that it is not a disease of age. Sarcopenia is a disease of a sedentary lifestyle. It’s the result of not using our muscles enough—something that can be easily reversed at any stage of life through strength training and proper nutrition.

When muscle mass is reduced, the body is at greater risk of developing several health issues, including:

1. Blood Sugar Regulation

Muscle tissue plays a key role in regulating blood sugar levels. It acts as a storage reservoir for glucose, and having enough muscle mass helps improve insulin sensitivity. Without adequate muscle, the body becomes less efficient at managing blood sugar, leading to an increased risk of insulin resistance, which can develop into type 2 diabetes.

2. Bone Health

Muscles support and protect the bones. When we lose muscle mass, we also lose the strength needed to maintain bone density. This increases the risk of osteoporosis and fractures, especially as we age. Strength training is one of the most effective ways to maintain bone health, as it stimulates bone growth and strengthens the skeletal system.

3. Hormonal Health

Muscle mass is crucial for hormone balance, as muscles are involved in the production of several key hormones. When muscle mass decreases, it can affect the body's hormonal equilibrium, including testosterone and growth hormonelevels, both of which are important for muscle preservation and repair. A decrease in muscle mass can also impair the body’s ability to fight off inflammation and disease.

4. Anti-Inflammatory Effects

Muscles are not just passive tissue; they actively influence the body’s immune system and play a role in managing inflammation. When muscle mass decreases, the body’s ability to manage inflammation weakens, leading to an increased risk of chronic inflammatory conditions. This is why maintaining muscle mass is so important for long-term health.

The Impact of Sarcopenia and Age

As previously mentioned, sarcopenia is not a natural part of aging but is primarily a result of sedentary habits. In fact, strength training at any age can help reverse muscle loss and mitigate the effects of sarcopenia. It's crucial to build muscle throughout life, as it is one of the most important things we can do to maintain health and independence as we get older.

Women’s Health: The Role of Muscle Mass in Menopause and Perimenopause

For women, maintaining muscle mass is even more critical during menopause and perimenopause. As estrogen levels drop during these stages of life, women are at a higher risk of developing muscle loss, cardiovascular disease, and inflammation. Estrogen plays a crucial role in anti-inflammatory processes and heart health, so its reduction can make the body more prone to these issues.

Read full article on Menopause here.

Women who go through menopause without actively working to preserve muscle mass may also experience greater fat gain and increased insulin resistance. Furthermore, muscle mass decline in this period can increase the risk of developing cardiovascular disease, as muscle mass is linked to lower heart disease risk. It’s important for women in this life stage to focus on strength training, protein intake, and overall movement to preserve muscle mass, combat inflammation, and reduce the risks associated with menopause and aging.

The Importance of Proteins (Dr. Gabrielle Lyon’s Approach)

Dr. Gabrielle Lyon, an expert in muscle-centred health, emphasizes the importance of protein in reducing inflammation and maintaining overall health. She recommends consuming 1.6 grams of protein per kilogram of body weight per day to support muscle maintenance and repair. This is around 120g-140g protein/day.

Adequate protein intake is essential for reducing inflammation because muscles are directly involved in metabolic health, immune function, and overall cellular repair. Amino acids, the building blocks of protein, play a crucial role in regulating inflammation.

Three important amino acids to focus on are:

Amino acids are the building blocks of proteins, essential for nearly every function in the body. There are 20 amino acids in total, with nine classified as essential—meaning the body cannot produce them and must obtain them from food. These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Leucine
Leucine is a key player in muscle protein synthesis and recovery, making it crucial for athletes and those aiming to maintain muscle mass. It also supports blood sugar regulation and energy production.
Sources:

Lean meats (chicken, beef, turkey)
Eggs
Dairy (cheese, yogurt, milk)
Fish (salmon, tuna)
Legumes (lentils, chickpeas, beans)
Nuts and seeds (almonds, pumpkin seeds)

Lysine
Lysine is essential for collagen formation, immune function, and calcium absorption, playing a vital role in tissue repair and overall growth.
Sources:

Poultry (chicken, turkey)
Fish (cod, sardines)
Dairy (cheese, yogurt)
Legumes (lentils, black beans, soybeans)
Quinoa
Pumpkin seeds

Methionine
Methionine is a sulphur-containing amino acid critical for detoxification, liver function, and the production of other essential compounds like glutathione and taurine. It also plays a role in joint health and fat metabolism.
Sources:

Eggs
Meat (beef, pork, chicken)
Fish (salmon, tuna)
Dairy (cheese, milk)
Nuts and seeds (brazil nuts, sesame seeds)

This balance of amino acids is essential for overall health, muscle maintenance, and metabolic function.

Protein should be the foundation of every meal, but balancing macronutrients—carbohydrates and fats—is equally important.

Carbohydrates

Carbs come in two main forms: fibrous carbs (vegetables, berries, beans) and starchy/sugary carbs (grains, processed foods). While all provide energy, excessive starchy and sugary carbs contribute to weight gain, especially when over 50% of daily calories come from them. Fiber, however, is essential for digestion, satiety, and even lowering cholesterol. Aim for 14g of fiber per 1000 calories, roughly 30g daily for a 200lb man and 25g for a 140lb woman. High-fiber choices include:

Broccoli
Green beans
Raspberries
Strawberries
Blueberries
Most beans

Key dietary ratios

Carbs to protein – keep carbs in check while prioritising protein.
Carbs to fiber – choose high-fiber carbs for better digestion and satiety.

Fats

Dietary fats fall into three categories:

Monounsaturated Fats (MUFA): Found in olive oil and beef fat (rich in oleic acid), these are heart-healthy.
Polyunsaturated Fats (PUFA): Found in plant oils (corn, soybean), but prone to oxidation and rancidity.
Saturated Fats (SFA): Solid at room temperature and often restricted in diets due to high calorie density (9 kcal/g).

While fats are calorie-dense, they also increase satiety, unlike carbs, which can drive hunger. Despite common restrictions on fats, weight management is ultimately about total calorie intake. Americans, for example, get over 50% of their calories from carbs and 35% from fats, highlighting the need for mindful macronutrient balance.