· By Olivia Silverthorne ANutr, BSc
Do high protein diets actually improve energy levels?
High-protein diets don’t directly boost energy, but they can help you feel more energised by supporting stable blood sugar and reducing energy crashes. While carbohydrates are the body’s main fuel source, protein helps slow digestion and keep you fuller for longer. The key to sustained energy is balancing protein with carbs and healthy fats.
High protein diets are everywhere, promising better focus, fewer cravings, and sustained energy throughout the day. From protein shakes to high protein snacks, it’s easy to assume that eating more protein will naturally make you feel more energised.
In this blog post we’re going to explore the role protein plays in our energy levels and practical tips for boosting your energy levels.
What do we mean by energy?
When people say they want more energy, they’re usually not talking about calories alone. They’re often referring to how their body feels, for example feeling less tired, being able to concentrate better, avoiding mid-afternoon slumps and maintaining a stable mood.
So the real question here isn’t just how much energy food contains, but how it affects the way your body releases and uses that energy.
What protein does in the body
The NHS explains that protein plays a vital role in the body and supports a whole host of processes, from muscle repair and maintenance, hormone and enzyme production and supporting immune function.
But here’s the thing, protein doesn’t play a direct role in our energy production in the way that carbohydrates do. This is because carbohydrates are the body's preferred source of energy. Carbohydrates are broken down into glucose, which the brain and muscles use readily. Protein, on the other hand, is typically reserved for more structural and functional roles.
Your body can use protein for energy if needed, but this is more of a backup system than a primary fuel source.
Why high protein diets are energising
Although protein isn’t the body's main energy source, it still plays a key role in supporting energy levels. This is due to several key factors:
1. Fewer energy crashes
A 2020 review published in the Journal Nutrients found that higher-protein meals improved glycaemic control and reduced fluctuations in blood glucose levels. This means that protein slows down digestion, which helps stabilise blood sugar levels. When meals are high in refined carbohydrates, blood glucose can rise quickly and then drop, leading to that familiar “crash.” Including protein helps create a more gradual release of energy.
2. Feeling fuller for longer
A systematic review in the Journal of the Academy of Nutrition and Dietetics explains that Protein is the most satiating macronutrient. This means it helps you feel full and satisfied after eating, reducing the likelihood of frequent snacking or energy dips.
3. More stable eating patterns
Protein also influences hormones involved in hunger and fullness, such as ghrelin and peptide YY. This can lead to more consistent eating patterns, which in turn supports steadier energy levels throughout the day.
Protein vs carbohydrates, which is better for energy?
So what’s the most energy boosting food group?
Rather than choosing one over the other, it’s more helpful to understand their different roles.
A simple rule of thumb to remember is:
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Carbohydrates provide quick, accessible energy
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Protein helps slow digestion and stabilise energy release
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Fats provide longer-lasting energy
Although in some circumstances it can be useful to focus on one specific food group for energy (ie eating carbohydrates before exercising and protein when you need fuel on a busy day), the key to remember here is that for everyday eating you should aim for a balanced plate that to includes all three food groups in each meal. This means that you will be able to sustain your energy levels throughout the day.
Practical tips for sustained energy
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Include a source of protein in each meal (e.g. eggs, yoghurt, beans, fish)
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Pair protein with fibre-rich carbohydrates like whole grains, fruits, or vegetables
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Avoid relying on protein alone for energy
For example:
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Instead of just toast, have toast with eggs
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Instead of fruit alone, pair it with nuts or yoghurt
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Instead of just porridge, add nuts and a scoop of protein powder
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Instead of just a salad add chicken or chickpeas and a dressing with olive oil
Final thoughts
High protein diets don’t magically increase your energy levels. But they can help you feel more energised by reducing the highs and lows that come with less balanced eating. For sustained energy levels the key is to remember to pair protein with carbohydrates and healthy fats.
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FREQUENTLY ASKED QUESTIONS
1. Do high protein diets actually improve energy levels?
High protein diets don’t directly boost energy in the same way carbohydrates do, but they can help support more stable energy throughout the day. This is mainly because protein slows digestion and helps prevent energy crashes.
2. What does “energy” actually mean when we talk about food?
When people talk about energy, they usually mean feeling alert, focused, and avoiding fatigue rather than just calorie intake. It’s about how steadily your body releases and uses fuel throughout the day.
3. Does protein give you energy like carbohydrates?
Protein does not provide energy as quickly or directly as carbohydrates, which are the body’s preferred fuel source. Instead, protein mainly supports repair, hormones, enzymes, and other essential functions.
4. Why can high protein meals help reduce energy crashes?
High protein meals help reduce energy crashes by slowing digestion and stabilising blood sugar levels. This leads to a more gradual release of energy compared to high-sugar or refined carbohydrate meals.
5. How does protein affect hunger and fullness?
Protein helps you feel fuller for longer because it is the most satiating macronutrient. It also influences hunger hormones, which can reduce snacking and prevent energy dips.
6. Is protein better than carbohydrates for energy?
Protein is not better than carbohydrates for energy because they serve different roles in the body. Carbohydrates provide quick fuel, while protein helps stabilise energy and fats provide longer-lasting energy.
7. What’s the best way to eat for sustained energy throughout the day?
The best way to maintain steady energy is to include protein, carbohydrates, and healthy fats in each meal. This balance helps support consistent energy release, better focus, and fewer mid-afternoon slumps.
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