Health Benefits of Protein

🧬 Why Is Protein So Important? Let’s Break It Down!

Protein isn’t just for bodybuilders — it’s a superstar nutrient that keeps your entire body functioning, especially during times of growth, activity, and healing.

Let’s explore how it helps — and don’t miss the quick questions and challenges along the way to test what you learn!

🧱 1. Growth and Repair: The Building Blocks of Life

Our bodies are always growing, healing, and changing — and protein is the raw material that makes it all happen.

➡️ Did you know?Kids and teens go through major growth spurts, which means they need more protein than adults to keep up with cell and muscle growth.

After a workout or sports practice, your muscles need to recover — protein helps rebuild the tiny muscle fibers so they come back stronger.

💡 Quick Check-In:Q: What are the tiny building blocks of protein called?A: Amino acids!

🛠️ Try this: After your next workout, include a protein-rich snack like Greek yogurt, a boiled egg, or a protein smoothie.

🔁 2. Hormones and Enzymes: The Body’s Messengers and Helpers

Proteins also help create hormones and enzymes, which are like the body’s communication and work tools.

📬 Hormones (like insulin) carry messages through your body — like controlling your blood sugar after eating.

⚙️ Enzymes speed up reactions inside you — like breaking down food in your stomach so your body can absorb nutrients.

💡 Quick Quiz:Q: Which one helps you digest your food faster: Hormones or Enzymes?A: Enzymes!

🔍 Fun Fact: Without enzymes, even simple digestion would take days instead of hours.

🛡️ 3. Immune Health: Protein = Defense Mode

Think of protein as your body’s security system. It helps create antibodies, which are special proteins that fight viruses and bacteria.

🩹 Cut your finger? Proteins also help your blood clot, stopping you from bleeding too much.

💪 Challenge:Can you list 3 protein-rich foods that help your immune system stay strong?(Hint: Eggs, lentils, chicken, tofu...)

⚡ 4. Energy Backup: When Protein Fills the Gap

Normally, your body uses carbs and fats for energy — but if you’re running low (like during fasting or intense workouts), your body can turn to protein for fuel.

It’s like having a backup generator!

🔋 Quick Tip: If you’re super active or skipping meals, make sure you’re still getting enough healthy protein to avoid feeling drained.

What's your favorite protein-packed snack?

• 🥜 Peanut Butter

• 🍳 Hard-Boiled Eggs

• 🧀 Cheese Stick

• 🥤 Protein Shake

Vote in the comments!

🎯 Is Your Plate Protein-Powered?

Getting enough protein doesn’t have to mean eating steaks all day. Whether you’re a growing teen, a weekend athlete, or just trying to stay healthy — protein plays a huge role in keeping your body strong and energized.

📝 Take Action:Try building a meal today with a protein, a veggie, and a whole grain!

Try this recipe!

Grilled Chicken Vegetable Skewers with Basil Sauce

Prep Time: 20 mins

Total Time: 40 mins

Ingredients

• 1  1/2 lb chicken breast, skinless, cubed

• 1 zucchini, cut into 1" cubes

• 1 bell pepper, red, cut into 1" pieces

• 1 onion, red, cut into 1" pieces

• 4 cloves garlic, minced or pressed

• 1/4 cup olive oil

• 3 Tbs lemon juice

• 1 Tbs red wine vinegar

• 2 tsp oregano

• 1 tsp thyme, dried

• 1/4 tsp cumin

• salt, to taste

• black pepper, to taste

Directions

Prep

1. Cube chicken.

2. Chop vegetables according to directions.

3. Preheat grill or grill pan to medium heat.

Make

1. Whisk together olive oil, lemon juice, vinegar, and dried herbs. Add cut vegetables to a bowl and toss with 2 Tablespoons of the olive oil mixture. Set aside.

2. Add cubed chicken to a glass bowl and cover with remaining olive oil mixture. Cover and place in refrigerator to marinate for 2 hours. [You could marinate in less time, the flavor just won't be as intense].

3. Alternate vegetables and chicken while threading on skewers [if using wooden skewers you can soak in water to prevent burning will on grill].

4. Season with salt and pepper.

5. Grill, rotating until all sides are slightly browned, chicken is cooked, and vegetables have softened.

6. Serve with basil sauce.

   
   

   Basil Sauce

Ingredients

• 2 cups basil leaves

• 2 cloves garlic, minced or pressed

• 1/3 cup olive oil

• 1/2 tsp crushed red pepper

• salt, to taste

  
  

  Directions

  1. Process in a food processor to combine and serve with skewers.

Nutrition Facts

Calories per serving 517

Total Fat 36.3g

     Saturated Fat 6.0g

     Trans Fat 0.0g

Cholesterol 105mg

Sodium 313mg

Amount/serving

Total Carbohydrates 23g

     Dietary Fiber 3g

     Total Sugars 10g

Protein 33g