Does Protein Give You Energy?

When thinking about energy, most people think of caffeine, carbs, or fats. What about protein, though?

Yes, protein can give you energy, but it's not your body's favorite fuel.

Carbs and fats are the go-to sources for energy, and they always will be. Protein is mainly used to build and repair your body.

But when carbs and fats run low, your body can tap into protein for energy. It's not the most ideal energy source, but your body can use it if it has to.

Let's break down how this all works and how protein can still help you feel more energized every day!

In This Article:

• What Is Protein?
• Where Does Energy Come From?
• How Protein Can Give You Energy
• Other Benefits of Protein
• Best Sources of Protein
• Other Ways to Boost Your Energy
• Frequently Asked Questions about Protein for Energy
• Final Thoughts: Does Protein Give You Energy?

What Is Protein?

Protein is one of the three main nutrients your body needs to stay healthy. The other two are carbs and fats.

These macronutrients are the ones that give us energy in the form of calories. Without them, we would have no energy and would not survive.

• Protein: 4 calories per gram
• Carbs: 4 calories per gram
• Fat: 9 calories per gram

While protein does give you energy, we need it for a lot more than that!

Protein is made up of building blocks called amino acids, which play a role in nearly every process in your body, from muscle repair to hormone production, as explained in more detail in this guide on protein function article.  These amino acids help build muscles, bones, skin, and just about every part of your body. They're also used to make hormones, enzymes, and a whole lot more (1).

Some of these are called essential amino acids, while others are called non-essential amino acids. The non-essential amino acids our bodies can produce internally from other amino acids. Essential amino acids we cannot make, and MUST get in our diet.

Proteins with all 9 essential amino acids are called complete proteins. These include:

• Lean meats like chicken and beef
• Fish
• Eggs
• Dairy
• Some plant sources like soy and quinoa
• Supplements like whey and casein

If you want to build or maintain muscle mass, getting enough complete protein is extremely important. This is true regardless of how your energy levels are.

Where Does Energy Come From?

The truth is we're using protein, carbs, and fats for energy at all times, but in different ratios (2). How our bodies choose which energy source to use depends on the demand for it. This also helps answer the question: Is protein a good source of energy? This is a common questions since it’s used differently than carbs and fats.

If we're just sitting around not doing much, our bodies will mostly be using fats for energy. Also, we mostly use fats for energy when we're doing low-intensity activities like walking.

This is because it takes a long time to break down fats, and it's the longest-lasting energy source. So if we need energy quickly, like during intense exercise, it takes too long to break down fats.

When we need energy quickly, our bodies tend to use carbs for fuel. Carbs are the fastest calorie-containing energy source we have in our bodies.

If we're low on carbs and we're doing prolonged, intense exercise, we may end up using protein for energy (3). In times of fasting or starvation, we may end up using protein for energy then too.

However, this is far from ideal.

Using protein for energy means your body has to break down muscle to get it. It's not a very efficient process, and it's not what protein is best used for.

How Protein Can Give You Energy

Even though protein isn't your body's top choice for energy, it can still help in a few ways:

1. Fuel Backup

When carbs and fats are low, your body can turn amino acids into glucose. This process is called gluconeogenesis. It keeps your blood sugar stable and gives your brain and body a backup fuel source.

This is one of the main ways that protein gives you energy when other fuel sources are limited!

2. Slower Energy Release

Protein helps slow down how fast your body digests carbs (4). This means energy is released more slowly, helping you avoid a crash.

So while protein doesn't give you energy directly in this case, it helps you maintain steady energy levels throughout the day.

3. Satiety and Focus

Eating protein helps you feel full longer, which means fewer energy dips between meals. It also supports brain function by providing amino acids like tyrosine, which helps make dopamine (5). Dopamine is important for motivation and focus, so this certainly can be helpful.

This is another indirect way that protein can give you energy by supporting your mental energy and focus!

Other Benefits of Protein

Besides answering "does protein give you energy,” protein plays a big role in:

• Building and repairing muscle 

• Boosting your metabolism through the thermic effect of food 

• Controlling hunger and helping to reduce cravings 

• Helping you recover from workouts

That's why eating enough protein each day is key. There are so many benefits, especially if you're working out, trying to lose weight, or just want to feel better! If you want a deeper breakdown, check out our full guide on protein 101 why protein matters article.

Best Sources of Protein

Here are some of the best protein options you can eat or drink for sustained energy, especially when using high-quality sources like whey. You can learn more about in this breakdown of benefits of whey protein article.

• Chicken breast
• Ground beef (lean)
• Eggs and egg whites
• Cottage cheese
• Greek yogurt
• Salmon
• Tuna
• Protein shakes
• Protein bars
• High-protein meat sticks

Other Ways to Boost Your Energy

While we've answered "does protein give you energy?" it's just one piece of the puzzle. Here are other ways to increase your energy naturally:

• Get 7–9 hours of sleep 

• Drink plenty of water 

• Eat balanced meals with plenty of vitamins and minerals 

• Exercise regularly 

• Manage stress and take time to relax 

• Avoid energy crashes from sugar

Frequently Asked Questions

Does Protein Give You Energy?

Yes, protein can give you energy, but it's not your body's first choice. Your body uses protein for energy only when it has to.

How Does Protein Provide Energy?

Protein provides energy through a process called gluconeogenesis. This is when your body converts amino acids into glucose to use as fuel.

Is Protein Better than Carbs for Energy?

No, carbs are better for quick energy. Protein is mainly used for building and repairing tissues, not as a primary energy source.

Can Eating More Protein Help with Fatigue?

Yes, getting enough protein can help reduce fatigue by helping to balance blood sugar and supporting brain function. So while protein doesn't give you energy like carbs do, it can help maintain steady energy levels.

How Much Protein Should I Eat for Energy?

Most people need about 0.8 to 1 gram of protein per pound of body weight per day. I usually recommend between 1 gram of protein per pound of your goal body weight and your actual body weight.

So if you're 200 pounds and want to lose 20, stay between 180-200 grams of protein per day at least.

Does Protein Give You Immediate Energy?

Not really. Protein takes longer to digest, and our bodies don't prioritize it for energy. It may, however, help to slow the digestion of the carbs you eat with it. That can help you keep your blood sugar levels steady and reduce crashes.

So indirectly it can help, but protein doesn't give you the immediate boost you may be looking for.

Does Protein Powder Give You Energy?

Protein powder can give you energy in the same way whole food protein does. It's a backup fuel source and can help support stable blood sugar levels. However, it's not designed to be a primary energy source like carbs or fats.

When Does Your Body Use Protein for Energy?

Your body uses protein for energy when carb and fat stores are low, during prolonged intense exercise, during fasting periods, or when you're not eating enough calories overall. It's basically a survival mechanism.

Is Protein Better than Caffeine for Energy?

They work differently! Caffeine provides immediate stimulation, while protein provides energy more slowly and helps maintain steady energy levels. For sustained energy throughout the day, protein is better. For a quick boost, caffeine wins.

Is Protein a Good Source of Energy?

Protein is not the body’s primary energy source, but it can support sustained energy by stabilizing blood sugar and acting as a backup fuel source when needed.

Final Thoughts: Does Protein Give You Energy?

Yes, protein can give you energy, but it's more of a backup plan. Your body mainly uses protein to build and repair itself. When energy is low, it can use protein for energy, but it's not the most efficient choice.

That said, eating enough protein every day can help you feel full, steady your blood sugar, and support healthy energy levels all day long.

So while the answer to "does protein give you energy" is yes, it's not the primary reason you should be eating protein. Focus on getting enough protein for muscle building, recovery, and overall health. If you do that, the energy benefits will follow naturally.

If you need help getting more protein in, check out our high-quality protein options. They're delicious and really convenient!

We have everything from slow-digesting protein powders to protein bars, meat sticks, and more!

If you have any more questions about protein for energy or need any help in the meantime, don't hesitate to reach out. 

We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at [email protected]. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.

We'll be more than happy to help in any way we can!

References:

(1) LaPelusa A, Kaushik R. Physiology, Proteins. StatPearls Publishing. 2022.

(2) Spriet LL. New insights into the interaction of carbohydrate and fat metabolism during exercise. Sports Med. 2014;44(Suppl 1):S87-96.

(3) Pi A, et al. The Molecular Mechanisms of Fuel Utilization during Exercise. Biology (Basel). 2023;12(11):1450.

(4) Murillo S, et al. Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review. Front Nutr. 2022;9:1025993.

(5) Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. National Academies Press (US). 1999.