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Total protein measures the overall concentration of proteins in the blood, and it provides insight into general health status. This marker accounts for two major types of proteins, albumin, and globulin, that play key roles in fat metabolism, hormone regulation, and immune function. (source)
Low serum protein levels can stem from physiological factors affecting organ function, particularly the liver and kidneys, which are essential for protein synthesis and regulation. From a nutritional perspective, inadequate intake of protein-rich foods and essential amino acids, as well as hyperhydration, may also contribute to lower total protein levels. (source, source, source)
Prioritize Eggs: Consumption of eggs has been shown to increase total protein. (source) Eggs are a complete source of protein that is broken down into amino acids, which leads to increased production of proteins. (source) Recommendation: Consume at least one egg daily.
Train Regularly: Both resistance and aerobic training are associated with serum protein. (source) Exercise stimulates muscle protein synthesis, muscle repair, and regrowth, which leads to an increase in circulating protein in the blood. (source, source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. Follow a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week. Follow a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each exercise should be taken within two repetitions of failure.
Supplement with Vitamin C: Vitamin C supplementation is associated with increased total protein. (source) Vitamin C is a potent antioxidant that combats the negative effects of reactive oxygen species, thereby preventing damage to liver cells and allowing them to metabolize and generate proteins, increasing protein concentrations in the body. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
Elevated serum protein levels can often result from physiological factors related to liver function and hydration status, as the liver produces many proteins found in the blood, including albumin and globulins. From a nutritional perspective, a diet high in protein-rich foods and inadequate hydration can also contribute to temporarily increased total protein levels. (source, source, source)
Prioritize Proper Hydration: High protein levels may be a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher protein levels. (source) Adequate fluid intake may help promote optimal hydration status and protein levels. Recommendation: Drink at least 0.5 oz of water per pound body weight per day.
Active Recovery: Continuous, intense training has been shown to increase total protein. (source) Intense exercise is associated with an increase in inflammatory proteins. (source, source) Allowing the body time to recover between training sessions will aid in normalizing protein concentrations. Further, active recovery techniques aid in rehydration, thus promoting optimal hydration status and protein levels. (source, source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with Electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Electrolytes help regulate the movement of water into and out of cells, which promotes optimal fluid balance and hydration status, thus normalizing protein concentrations. (source, source, source) Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
