What role does protein play in metabolism?
Written by
Robert Kelly
Reviewed by
Prof. Graham Pierce, Ph.D.Protein has a distinctive metabolic role because of its high thermic effect and its ability to preserve muscle. Digesting protein creates an immediate burn of 20-30% of its calories in comparison to carbohydrates and fats. Adequate intake of protein helps maintain muscle mass, which in turn sustains your resting metabolic rate. This is something I emphasize with my clients who are seeking improvement in their metabolic rate.
Thermic Effect
- 20-30% protein calories burned during digestion
- Highest among all macronutrients
- Creates immediate metabolic boost after meals
Muscle Preservation
- Prevents muscle loss during calorie deficits
- Each pound muscle burns 6-10 calories daily at rest
- Supports long-term metabolic rate maintenance
Animal proteins have the most complete amino acid profile, effectively supporting muscle growth and development. Whey protein has the highest thermic effect, at approximately 30-35%, which is most beneficial after workouts. Chicken and salmon provide a more sustained release, and therefore are better suited for meals. These sources give the most metabolic benefits per serving.
Vegetable proteins should be eaten in food combinations to be of full metabolic benefit. Pair lentils with grains or legumes to obtain complete proteins. The thermic effect of these foods is low, but these food combinations are reinforcing for sustainable metabolic improvement. To maintain the thermic effects, intake should be spread over multiple meals.
Eat 20-30g protein within 45 minutes post workout to utilize the anabolic window. Doing so is optimal for muscle repair and for raising metabolic activity afterwards for hours. A protein shake is effective at this point. I time this perfectly with clients for measurable increases in metabolism.
Set a target of 1.6-2.2g per kilogram of bodyweight each day. Physically active individuals require more protein in their diet to meet their metabolic needs. This should be evenly spread over approximately 3 or 4 meals each day to achieve a sustained thermogenic effect. A higher protein intake helps preserve muscle tissue and prevents metabolic slowdown when calories are reduced.
Maximize the metabolic benefits of protein intake by coupling it with strength training. Muscle tissue burns calories continuously, unlike fat tissue. This creates a synergistic effect, leading to a long-term elevation of metabolic activity, as well as improvements in track performance, strength gains, and energy levels, rather than just evaluating scale weight.
Read the full article: 10 Effective Ways to Boost Metabolism
