Does Protein Give You Energy? Separating Myths from Facts

Protein is one of the key macronutrients that your body needs to function properly. It supports regeneration, helps with cutting weight and can boost immunity. But can it be utilised as an energy source to support your physical effort? The answer to this question is far from simple. Let’s dive into it!

Is Protein Good for Energy?

The concept which stands behind human body functioning is energy continuum. It describes how different energy systems interact with each other to provide cells with energy. Let’s try to explain that fairly complex mechanism in a simple way.

During less intense physical effort, the main energy source comes from fat. It incinerates slowly, but can give vast amounts of energy. Fat oxidation is most effective at 60 to 70% maximum heart rate.

The harder you train, the more important are carbohydrates (glucose). It gives much less energy than fat, but quicker, which is important during short intervals and explosive efforts. No matter how intensely you train, the continuum is never based on one energy source. The second one, be it carbs or fats, is always supportive.

Does protein give you energy? Well, it does, but as a ‘last resort’ source, which comes from amino acids, that can be transformed into glucose. That amino acids may come from your muscle tissue or exogenous supplementation. The second source is much more welcomed, since breaking down muscles basically weakens them.

What Is Protein’s Role in Energy?

Before we answer whether protein is good for energy, let’s look at its role as a macronutrient. Protein particles are made of different amino acids. There are hundreds of amino acids, but only 20 of them are encoded by human DNA to synthesise proteins. The main role of protein is to repair damaged tissue. It supports immunity and acts as a catalyst for biochemical reaction.

Digestion of protein is an energy-demanding process, so it stimulates metabolism, making your body burn more calories. It also satiates hunger for a longer period than carbs because protein doesn’t make insulin to raise quickly. This is the reason why a high protein intake diet effectively supports weight loss. You can try to combine it with weight loss supplements, like fat burners and see if you can achieve better results.

Proteins can act as an energy source because a lot of different amino acids (known as glucogenic amino acids) can be converted into glucose during gluconeogenesis. These are alanine, arginine, glycine, glutamine and valine among others.

Does protein give you energy effectively? Unfortunately, it doesn’t. The human body can break down amino acids, but this process is slow and acts mainly as a support for the energy continuum. It should be stated though, proteins are digested for a longer period than carbs, so energy release is more stable. It can be useful during prolonged physical effort, such as marathon runs or triathlons.

A strategy often implemented by long-distance runners is to mix carbohydrates with BCAA (branched chain amino acids). There are several reasons, why BCAA’s serve best:

• BCAAs can lower the concentration of serotonin, a central fatigue substance, during endurance exercise,
• BCAAs can lower levels of muscle damage substances, such as creatine kinase and lactate dehydrogenase, which contributes to greater muscle performance,
• muscles can use BCAA’s directly as an energy source to prevent glycogen stores from running out too quickly.

Remember that protein can also be used to support your energy levels indirectly. By choosing the right type of protein powder you support regeneration and supercompensation. Your muscles are growing stronger and better adapted to harder workout. Depending on your needs, choose whey protein hydrolysate immediately after a workout or micellar casein for nights. Shakes will release amino acids into your blood and help with muscle tissue rebuild.

But do protein shakes give you energy the same way as BCAAs, carbohydrates or pre-workout supplements? No, that's a totally different and much more subtle mechanism.

Myths vs. Facts About Protein and Energy

There are misconceptions about protein as an energy source because of urban legends like ‘protein will make your muscle grow.’ Although increased protein intake can improve regeneration rate and training effectiveness, it’s important to divide truth from myth.

Myth: Protein is the Primary Energy Source

Protein can act as a supportive energy source. You can reach for BCAA during training to preserve carbohydrates in muscles and liver. However, if your diet is mean in carbs and your fat oxidation is not greatly adapted (this is the case of most ultra-distance runners), no type of protein is enough to fuel the muscle contraction effectively for long.

Gluconeogenesis is highly effective during a fasting state (especially after circa 40 hours without food), which normally occurs very rarely. Even during the longest ultramarathons there are food points and runners are taking gels or energy bars along with them.

Fact: Protein's Supportive Role in Energy Levels

Protein shakes and BCAA’s are a great way to repair muscle tissue damage by exertion. They also release amino acids that can be converted into glucose if a need arises. Gluconeogenesis is especially important during longer races, like marathon, ultra run, but also cycling or canoeing, as it helps to maintain a stable energy cycle. Once disrupted, it is almost impossible to restore the energy continuum to balance without rest.

Protein can be safely and effectively used on a ketogenic diet. It doesn’t disrupt ketosis, but can lift feelings of muscle soreness, preserve muscles and give you some boost. Before your body switches to ketones as energy sources completely, lack of energy can be really daunting, especially for physically active people.

Fact: Protein Helps with Body Weight Management

Plenty of athletes have doubts about how protein boosts metabolism. Yes, it does, and it’s a three-dimensional process:

• your body expends much more energy to digest and absorb proteins because they’re very complex molecules.
• protein helps to build lean muscle tissue, which burns more calories at rest than adipose tissue. As a result, your basal metabolic rate rises.
• protein suppresses ghrelin and boosts GLP-1 and YY-peptide, which contributes to less hunger cravings and longer satiety without feeling of weakness.

Protein Intake Recommendations

The International Society of Sports Nutrition (ISSN) provides comprehensive guidelines concerning recommended protein intake. For most exercising individuals in the case of building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake is in the range of 1.4 to 2.0 g per body kilogram per day.

An increased amount of protein (according to ISSN, between 2.3 and 3.1 grams per kg daily) may be needed to maximise the retention of lean body mass in resistance-trained subjects during hypocaloric periods.

The best sources of protein are natural ones. Look for poultry, red meat (in limited amounts), seafood, eggs, beans and dairy. Protein powder can be a valuable addition to a well-balanced diet.