The Importance of Eating Protein When You’re Sick

A bout of influenza or the latest seasonal cold can impair your appetite and ability to stay nourished.

However, balanced nutrition is most important when your immune system is compromised, as the foods you eat provide your body with the energy and micronutrients it needs to heal.

A protein shake when sick can be particularly helpful as you recover. It supplies essential macronutrients that support immune health while also increasing your fluid intake when you’re likely to be dehydrated.

Protein and Your Immune System

Protein is a crucial macronutrient for a healthy immune system, according to research.

Protein is made of amino acids. Amino acids create and maintain essential components like white blood cells, antibodies, and messenger proteins called cytokines. All of these help identify and destroy pathogens like bacteria and viruses.

When you’re sick, your body’s protein needs increase as it works to produce more of these cells and repair damaged tissues, says Cleveland Clinic. Consuming adequate protein provides the necessary amino acids to fuel this heightened immune response, helping your body fight off illness and recover more quickly.

Conversely, deficient protein consumption can negatively affect immune function, notes UCLA Health.

There are 21 amino acids your body needs to support cell growth and healthy immune function, explains MedlinePlus. They’re classified as either essential, which means you need to get them from your diet, or nonessential, which means your body makes its own supply.

A third category, called conditionally essential amino acids, are usually made by your body except in times of illness or stress.

During those periods, your body is unable to make what it needs to support healing, so you must source them from food instead. Drinking protein shakes containing all the amino acids when you’re sick helps ensure your body has what it needs to recover.

Choosing a Protein Shake

To be sure you’re getting all the amino acids you need, choose a protein powder from a high-quality protein source, says Cleveland Clinic.

Animal-based proteins, such as whey or casein protein from milk or egg protein, contain all the amino acids your body needs.

On the other hand, most plant-based proteins, such as brown rice or pea protein, are incomplete sources of protein, which means they’re either low in or missing at least one of the amino acids you need.

Soy protein is the only plant-based protein that contains all essential amino acids. Some plant-based protein powder products blend two or more plant proteins to form a complete protein source, according to Massachusetts General Hospital.

If you experience vomiting or diarrhea, discontinue your use of protein powders and protein shakes. Consult your healthcare provider for guidance on how to best meet your body’s nutritional needs while ill.

How Much Protein Do You Need?

You need to eat protein daily to support your overall health.

According to the Dietary Guidelines for Americans, the average adult male needs to consume 56 grams (g) of protein each day, and the average adult female needs to consume 46 g each day.

Active adults and athletes need even more protein to support muscle building and repair, research shows. It’s also important to eat more protein to support your body’s recovery when you’re sick.

Other Helpful Ingredients for Immunity

You can make your protein shake even more powerful by including other ingredients with nutrients that support healthy immune function.

For instance, mango is a rich source of immune-boosting vitamin C, according to the U.S. Department of Agriculture, and blends well into a vanilla protein shake.

Sunflower seeds can provide extra protein and vitamin E, says the University of Rochester Medical Canter. Vitamin E an immune-boosting antioxidant that fights cell damage, explains the National Institutes of Health (NIH).

You can also add a little flax oil or ground flaxseed, which contains omega-3 fatty acids, says the NIH. These acids boost the activity of bacteria-fighting white blood cells called phagocytes, according to research.