Walk down any grocery aisle and you’ll see the word “protein” plastered across bars, shakes, and snacks. Protein-packed products often promise lasting energy. In a world where fatigue is common, these claims can be enticing.

But can you get energy from protein? Does protein help with tiredness?

The short answer: not exactly. While protein does have calories (which are a form of energy), protein isn’t the body’s preferred or most efficient fuel source. It’s also not stimulating, like caffeine, sugar, or exercise.

It’s important to differentiate caloric energy (which your body uses to function) and the perceived energy or alertness that you can get from certain substances or activities. Once you know the difference, you’ll better understand how to eat for lasting energy.

What Is Energy?

There are two different ways to define energy. Sustained energy means you’re alert, able to concentrate, and feeling motivated. When you have sustained energy, your body is functioning well and you feel good. Part of that equation is stable blood sugar, which is the body’s continuously flowing energy reservoir. You also need a sufficient number of calories, some of which can come from protein.

Energy can also mean you’re excited. Your heart is racing, your body temperature is slightly elevated, and you’re ready to take on the world. This kind of excitable or nervous energy doesn’t necessarily come from your most recent meal. It can be driven by emotion or stimulants, like caffeine or a burst of physical activity.

Making Sense of the 3 Macronutrients

The food you eat is made up of three macronutrients: carbohydrates, fats, and protein. Each of these plays a distinct role in how your body receives and processes energy.

Carbohydrates (carbs) are the body’s primary energy source. You can find carbohydrates in fruit, grains, and starchy vegetables.

The end result of carbohydrate digestion is the simple sugar, glucose. After eating carbs, glucose circulates in your bloodstream. It delivers quick, efficient energy for your brain, muscles, and organs. This is why athletes often load up on carbs before an event. They’re fast, accessible fuel.

Fats serve as the body’s backup energy reserve. Common sources of fat include:

• Nuts and seeds
• Butter
• Oil
• Avocado
• Olives
• Cheese

Fats are a dense source of calories and supply the body’s long-term energy stores. They also help with absorption of fat-soluble vitamins. Your body may burn fat for energy, but only after it’s used up the available glucose. For example, your body taps into fat stores during periods of fasting, long-duration exercise, or when carb intake is low.

Protein, on the other hand, isn’t primarily about fueling movement or your brain. Its main job is building and repairing the body. Protein foods, such as Greek yogurt, eggs, meat, seafood, and soy, are made up of amino acids. Amino acids are the materials your body needs to maintain muscle tissue, support enzymes and hormones, and fix damaged cells throughout the body.

All three macronutrients provide energy in the form of calories. Protein and carbohydrates both have 4 calories per gram. Fat has 9 calories per gram.

Your body can convert protein into immediate energy when necessary. But it prefers to use carbs and fats first. Instead, protein is spared, or saved, for the other uses described above.

How Does Protein Affect Energy Levels?

Protein isn’t the body’s go-to energy source. But it can help you feel full and power through your day. It does this by supporting body functions and promoting stable blood sugar levels.

Protein’s true value isn’t about quick fuel. Instead, protein offers:

• Muscle growth — Every time you exercise, lift something heavy, or even just go about your day, you create tiny tears in your muscles. Protein helps build muscles and promote recovery.
• Enzyme and hormone production — Many enzymes and hormones (like insulin, which regulates blood sugar) are made from proteins. Without enough protein, your body struggles to function at its best.
• Tissue and cell maintenance — From your skin to your hair to your organs, protein is constantly being used to replace and rebuild tissues.

When you don’t get enough protein, your body will start to break down its own muscle tissue to access the amino acids it needs. Amino acids can be converted into glucose through a process called gluconeogenesis. This helps maintain blood sugar levels for your brain to function. But it’s a last-resort glucose source.

So, yes, protein can technically provide energy in the form of calories. But under normal conditions, your body would rather use carbs and fats for that purpose, saving protein for other tasks.

Choosing Balanced Meals for Stable Energy

Protein isn’t a stimulant. But it’s a source of energy (calories) and helps your body balance blood sugar levels. Meals high in refined carbs or sugar, like white bread, sugary cereals, or pastries, can cause a rapid spike and crash in blood sugar. Blood sugar crashes can leave you feeling more tired than before you ate.

When you include protein (and healthy fats) with carbs, digestion slows down. Glucose is slowly released into the bloodstream, providing a consistent flow of energy.

You can take advantage of this benefit by making sure your plate includes a mix of carbs, protein, and fat. As a result, you’ll feel full for longer, avoid crashes, and give your body the nutrients it needs.

Here are some examples of a balanced plate:

• Breakfast — A bowl of oatmeal topped with Greek yogurt, nuts, and berries
• Lunch — Sandwich on whole wheat bread with sliced turkey, tomatoes, and avocado
• Snack — An apple with peanut butter or a string cheese stick
• Dinner — Grilled chicken or tofu served with brown rice and vegetables roasted with olive oil

Protein is necessary. But eating too much protein isn’t helpful. Your goal shouldn’t be to load every meal with as much protein as possible. Instead, focus on getting a healthy balance and variety of nutritious foods in each meal.

Putting It All Together

So, does protein give you energy? Technically, yes, but not in the way most people think. Protein provides calories that your body can convert into energy if necessary. But it’s not your body’s preferred source for that job. Carbohydrates remain the fastest fuel. Fats serve as long-term reserves.

Protein’s superpower lies elsewhere. It keeps your body functioning, growing, and healing. It ensures your muscles repair after workouts, your hormones stay balanced, and your immune system remains strong.

When you eat a balanced diet of whole foods with carbs, fats, and protein, you give your body all the tools it needs to maintain both real energy (caloric fuel) and felt energy (mental and physical stability throughout the day).

If you’re concerned about your body’s energy levels or dietary protein intake, you can meet with a registered dietitian nutritionist for help with meal planning. Along with eating balanced meals, you can keep your energy levels up by drinking plenty of water, getting regular exercise, and making sleep a priority.

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