Life with joint pain can be a daily struggle, whether it’s from osteoarthritis, injury, or regular wear and tear. Protein has become a bigger part of the conversation around chronic pain management as we develop our understanding and awareness of how diet and lifestyle can factor into living with these conditions. Once associated with bodybuilders and fitness buffs, we now know that protein plays an essential role in everyday health and supporting joint care.
Why protein is getting so much attention?
So why are we all finally noticing protein and its health benefits? Research has been providing increased evidence for proteins’ positive effects on muscle maintenance and inflammation reduction as well as a stronger general understanding of how nutrition affects ageing, mobility, and chronic conditions, including arthritis.
What is protein, and what does it do?
Protein is one of the three main macronutrients that your body requires (along with carbohydrates and fats) for energy. Importantly, it also helps grow, repair, and maintain the tissues and organs our bodies are made up of, including muscles and cartilage. Read on to learn more about the role of protein in supporting joint health.
7 Ways Protein Can Help Manage Joint Pain
1. Help build muscle to support your joints
The stronger the muscles are around your joints, the better equipped they will be to support and stabilise them by reducing the stress placed on weight-bearing joints (like your hips and knees). Strong, healthy muscle tissue can be encouraged through a good amount of protein intake. Eating protein as you strengthen these muscles may help reduce joint pain.
2. Support cartilage repair
Muscles aren’t the only tissue you can help keep strong by getting enough protein. Cartilage is a tissue that cushions your joints, stopping the bones of the joint from rubbing against one another. Osteoarthritis occurs when it begins to wear down, causing pain, inflammation, and stiffness.
Many protein-rich foods contain amino acids like glycine and proline that support collagen production and help your body repair cartilage damage, helping to keep your joints moving smoothly.
3. Support tendon and ligament strength
The amino acids found in protein-rich foods also strengthen the ligaments and tendons that anchor your muscles to your bones, supporting the mobility and stability of your joints. This can help to lower the risk of injury as well as improving your flexibility which will allow you to move more freely with less pain.
4. Reduce inflammation
Inflammation is a significant cause of joint pain, and this is undoubtedly the case when you are suffering from osteoarthritis. Some protein sources help lower inflammation, like oily fish (salmon, for example) which also contain omega-3 fats that carry additional anti-inflammatory properties.
5. Support healing after injury
Protein is vital to recovery from a joint injury. As previously mentioned, many foods containing high amounts of protein can significantly support the process of repairing and strengthening soft tissues like muscle and cartilage. Consuming the right amount of protein can aid in a quicker recovery and get you back on your feet faster.
6. Help with weight management
Being overweight puts a greater load on your joints and causes additional pressure on your knees and hips. A diet high in protein can help you feel fuller for longer and retain muscle during weight loss.
7. Help to fight age-related muscle loss
As we age, we tend to lose muscle mass. This condition is known as sarcopenia, and it contributes to weakness, instability, and frailty. Of course, it worsens joint pain as joints begin to lose muscular support. Eating a diet rich in protein can help slow this process down.
Protein sources for healthy joints
According to the British Heart Foundation, adults need about 0.75g of protein per kilo of body weight per day. So where can you find it?
Excellent sources include:
- Animal based: chicken, turkey, lean red meat (remember: moderation is key), fish, yoghurt, eggs and cheese
- Plant based: lentils, chickpeas, black beans, tofu, tempeh, nuts and seeds, and whole grains like oats and brown rice.
You can also supplement with protein powders available in plant-based varieties.
Plant-based protein
A vegan diet does not mean that you can’t get plenty of protein into your diet. There are many ways to ensure you’re getting all the essential amino acids to support your joints. Combining protein sources to create protein-rich meals can be a great way to start, for instance, eating brown rice and beans or hummus with whole wheat bread. Plus, you can increase your intake of fortified foods or vegan protein powders if you’re concerned that you’re not getting enough through your food.
Protein is essential for everyone, not just athletes. It’s even more critical when you’re dealing with joint health issues and managing the pain that comes with them.
Whether you’re trying to strengthen your muscles, support soft tissue repair or reduce inflammation, a protein-rich diet is an effective, science backed addition to a healthy lifestyle.
As always, when thinking about making significant changes to your diet, it’s a good idea to have a chat with your doctor. They will be able to offer advice on any potential allergens that certain proteins contain or make recommendations personalised to you and your needs
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