Protein Is Not Just for Athletes

Protein: More Than Muscle

Protein is often celebrated for building and repairing muscle and bone, but it plays a much broader role in human health. Enzymes (which catalyze essential reactions like blinking and digestion), hormones, immune responses, and even fluid balance depend on adequate protein intake.

In short, protein is crucial not just for athletes, but for anyone looking to support long-term wellness and healthy aging.

How Much Protein Do You Really Need?

General Guidelines

The RDA (Recommended Dietary Allowance) for sedentary adults is 0.8 grams of protein per kilogram of body weight per day.

New Research on Protein

Emerging research suggests that optimal protein intake may be closer to 1.2–1.8 grams per kg of body weight for improved muscle mass, strength, and metabolic health, especially with aging. Specifically, researchers found that muscle mass and strength were higher among 2,986 adults who consumed 1.8 grams of protein per kg of body weight from any source (meat or plant) compared to those who consumed less.

Muscle Mass Matters, Even If You’re Not an Athlete

As people age, muscle mass naturally declines. This is known as sarcopenia. Loss of muscle mass can affect everything from balance to independence. Muscle is critical for daily tasks (like lifting your arms or walking upstairs) and even heart function, as the heart itself is a muscle.

Key Takeaway: Preventing muscle loss with adequate protein supports mobility, metabolism, and longevity.

Signs You May Need More Protein

5 Common Symptoms of Protein Deficiency

• Thinning hair or hair loss
• Weak or brittle nails
• Reduced muscle tone
• Constant hunger or cravings
• More frequent colds or illnesses

If experiencing any of the above, it may be time to reassess protein intake.

Plant-Based Proteins Are Just as Effective

Top High-Protein Plant Sources

• Quinoa, amaranth (grain-like seeds with complete amino acid profiles)
• Peanuts, almonds, cashews
• Flax, pumpkin, sesame, and sunflower seeds
• Legumes (lentils, chickpeas, black beans)

Leucine, a key amino acid for muscle building, is found abundantly in many plant foods. By combining different plant sources throughout the day, a complete protein profile can be achieved.

Bloating from Plant Proteins? Sprouting and Fermenting Can Help

Some plant foods contain phytates, anti-nutrients that can interfere with digestion and mineral absorption. Sprouting and fermenting neutralize phytates and increase nutrient density.

Benefits of Sprouted & Fermented Proteins

• Better digestion
• Higher antioxidant content
• Increased GABA (linked to calm and mood regulation)
• Improved amino acid profile
• Lower glycemic index

Don’t have time to sprout and ferment protein sources? Progressive’s Harmonized Fermented Vegan Protein offers:

• 23 g of protein per serving
• Sourced from non-GMO sprouted and fermented pea, amaranth, quinoa, millet, and pumpkin seed
• Naturally fermented with Lactobacillus plantarum and Saccharomyces cerevisiae for digestive support
• Available in Chocolate, Vanilla, Vanilla Maple Cookie, and Unflavoured

TLDR: Support Your Body With the Right Kind of Protein

Protein is essential at every stage of life. Whether active, aging, or simply aiming to eat better, ensuring access to digestible, high-quality protein is key. Choose sources that go beyond basic nutrition—such as grass-fed whey or sprouted and fermented plant protein powders—to help support performance, recovery, and overall vitality.

Written by the Progressive Nutritional Education Team

References
1. Adebiyi, J. A., Obadina, A. O., Adebo, O. A., & Kayitesi, E. (2017). Comparison of nutritional quality and sensory acceptability of biscuits obtained from native, fermented, and malted pearl millet (Pennisetum glaucum) flour. Food Chemistry.
2. Janssen, F., Pauly, A., Rombouts, I., Jansens, K. J. A., Deleu, L. J., & Delcour, J. A. (2017). Proteins of amaranth (Amaranthus spp.), buckwheat (Fagopyrum spp.), and quinoa (Chenopodium spp.): A food science and technology perspective. Comprehensive Reviews in Food Science & Food Safety, 16(1), 39–58.
3. Onimawo, I. A., Nmerole, E. C., Idoko, P. I., & Akubor, P. I. (2003). Effects of fermentation on nutrient content and some functional properties of pumpkin seed (Telfaria occidentalis). Plant Foods for Human Nutrition, (3), 1.
4, Wu, F., Yang, N., Touré, A., Jin, Z., & Xu, X. (2013). Germinated brown rice and its role in human health. Critical Reviews in Food Science & Nutrition, 53(5), 451–463.

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