Protein and Pain
Building blocks for muscle and healing
Why Protein Matters
Adequate protein intake is essential for maintaining muscle mass, supporting tissue repair, and overall health. People with chronic pain may be at risk for muscle loss due to reduced activity, making protein even more important.1
Protein's Role2
- Builds and repairs tissues
- Maintains muscle mass
- Supports immune function
- Creates enzymes and hormones
- Helps with satiety
How Much Do You Need?
- General: 0.8g per kg body weight daily
- Older adults: 1.0-1.2g per kg
- Active/recovering: 1.2-1.6g per kg
- Spread intake throughout the day
- Aim for protein at each meal
Good Protein Sources3
Animal-Based
- Lean meat and poultry
- Fish and seafood
- Eggs
- Dairy (Greek yogurt, cottage cheese)
Plant-Based
- Legumes (beans, lentils)
- Tofu and tempeh
- Nuts and seeds
- Whole grains
Protein and Muscle Loss
- Inactivity leads to muscle loss
- Adequate protein helps preserve muscle
- Combine with resistance exercise if possible
- Especially important in older adults
Practical Tips
- Include protein at breakfast
- Keep convenient options available
- Use protein supplements if needed
- Balance with vegetables and whole grains
References
- Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016;41(5):565-572.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people. J Am Med Dir Assoc. 2013;14(8):542-559.
- Paddon-Jones D, Leidy H. Dietary protein and muscle in older persons. Curr Opin Clin Nutr Metab Care. 2014;17(1):5-11.