There is a good reason that protein features in each meal for fitness enthusiasts and bodybuilders. Reaping the fruits of this macro-nutrient in abundance allows one to shed pounds, keeps the metabolism active, and aids in muscle building and retention. The latter translates to an increase in strength and a toned body, which are benefits too enormous to disregard.
According to the Recommended Dietary Allowance (RDA), a non-active adult should take 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Determined by the United States Department of Agriculture (USDA), this results in an average daily intake of 46 grams of protein for females and 56 grams for males.
These recommendations are focused on public health. However, studies suggest that there are many of us who should consider consuming much more than this - sometimes even doubling these amounts. A review from 2016 that was published in the Food & Function journal noted that a sufficient daily protein intake for merely maintaining physical strength should be 1.0, 1.3, and 1.6 grams per kilogram of body weight for those involved in minimal, moderate, and vigorous activities respectively. According to a 2018 study from Nutrients, consuming 1.6 grams of protein per kilogram of body weight, alongside resistance training, was found to induce muscle growth.
Yes, this star macro-nutrient is great for gaining and retaining lean muscle, but it also procures a range of other health benefits. To seize every bit of what this nutrient has to offer, make sure you read up on all of the benefits of protein and then stock up your shopping cart accordingly.
Protein can aid in diminishing cravings
The impact of protein on our hormones that assist in managing hunger is noteworthy, more specifically, the hormones ghrelin and peptide YY (PYY). Ghrelin contributes by putting a lid on hunger signals while PYY has demonstrated its ability to curtail food consumption and boost energy outflow, according to Megan Hilbert, MS, RDN, a dietitian affiliated with Top Nutrition Coaching.
Studies demonstrate that consuming a meal high in protein has the ability to suppress ghrelin (the hormone responsible for hunger) whilst amplifying PYY (which aids in reducing appetite). This plays a dual role in combating cravings.
Protein facilitates the reduction of excess body weight
Protein is a type of nutrient that gives a satisfying feeling, implying that it can aid in making you less famished than usual, which, in turn, may result in less calorie intake. This can be of great help to your weight reduction desires.
"Compared to fats and carbohydrates, protein has a more significant thermic effect of food (TEF). This means that our bodies burn a greater number of calories during the processes of digestion, absorption, and utilization of protein," stated Jordan Hill, MCD, RD, CSSD, a key member of Top Nutrition Coaching. "Due to the fact that muscle mass is more metabolically efficient than fat mass, the more of it we have, the more calories we burn at rest, as opposed to those with a larger fat mass."
In cases of endeavoring to reduce weight, it's crucial to maintain sufficient protein intake. As Hill puts it, "Sufficient protein consumption can aid in preserving muscle mass, consequently leading to an enhanced caloric burn at rest compared to individuals experiencing muscle mass loss during their weight reduction period."
Building and sustaining muscle can be supported through this
A highly recognized advantage of protein is its capability to aid in muscle development. This is crucial for maintaining a lean and strong composition, as it's nearly impossible to keep or build muscles with a protein-deficient diet. "The vital role that protein has in building and upkeep of muscle involves a procedure known as muscle protein synthesis (MPS)," says Hill.
Muscle protein synthesis is just what it sounds to be: the process of generating new muscle protein molecules that help in repairing and improving muscle tissue. "By combining a suitable protein intake, resistance training, and appropriate meal timing, muscle protein synthesis can be maximized. This, in turn, enhances muscle growth and overall strength," explains Hill. So make sure you don't hinder your workout efforts in the gym by neglecting protein in your diet.
Bumping up your metabolism with protein
People are increasingly becoming interested in enhancing their metabolism, yet understanding what that involves remains hazy. Essentially, "metabolism improvement" relates to elevating the speed at which our systems utilize calories or energy, according to Hill. This can substantially aid in controlling weight, managing energy levels, optimizing nutrient use, and regulating blood sugar.
Now, let's understand the role of protein in this scenario: "Protein assists in accelerating metabolism due to its superior thermic effect on food in contrast to carbohydrates and fats and in its part in preserving muscle," clarifies Hill. Owing to its high Thermic Effects of Food (TEF) and its potential to aid muscle development and retention, protein can boost the number of calories your body burns while at rest, indicating a metabolic increase.
Protein can aid in preventing injuries as you get older
Protein plays a crucial role in building and maintaining muscle, which becomes particularly vital as we age because of a regrettable condition known as sarcopenia. According to Hilbert, "Sarcopenia is a slow, continuous loss of muscle mass that begins in our 30s and persists into our later years."
However, sufficient protein intake combats this natural progression by supplying the necessary resources for our muscles. What's more, muscle mass loss can reduce our ability to perform routine tasks such as ascending a staircase or carrying groceries, and it may even increase injury risks- these were pointed out by Hilbert.
Proper protein intake can aid in preserving muscle mass and strength, enabling you to continue doing daily tasks without injuries. Combining a protein-rich diet with resistance training results in further muscle build-up, effectively acting as a two-pronged attack against sarcopenia.
Protein boosts your immune system
Protein is crucial for maintaining your immune system's strength, especially since we're coming up to the cold and flu season. "Proteins essentially form the foundation for crucial immune-related components, like T cells, B cells, and antibodies which can identify and eliminate harmful invaders before they begin to compromise the body," explains Hilbert.
"Protein also instigates the creation of glutathione—an antioxidant of huge importance that safeguards immune cells from stressful conditions." As a matter of fact, insufficient levels of glutathione are associated with increased susceptibility to chronic diseases such as autoimmune disorders and even cancer, according to a 2014 study published in Integrative Medicine. Another excellent reason to make some chicken soup this upcoming winter season.
Protein is essential for gut health
When it comes to gut health, most credit is given to probiotics, while the profound role protein plays is often overlooked. The significance of protein lies in its function as a major building block for the gut's lining, including the villi and microvilli. These microscopic structures help in nutrient absorption and the promotion of nutritional balance, as per Hilbert. The health of our gut impacts not just our digestion, but many other aspects, like metabolism, complexion, etc.
Furthermore, Hilbert mentions that a whopping 70% of our immune system resides within our gut. Thus, protein becomes a crucial agent in reducing inflammation and maintaining a healthy digestive system. If you're looking to boost your gut health, consider incorporating unsweetened Greek yogurt, packed with both protein and probiotics, into your diet. A recommendation would be a parfait layered with the yogurt and high-fiber berries.
Protein is crucial for maintaining skin health
Consuming a sufficient amount of protein in one's diet can promote the production of collagen, improve wound healing, and maintain skin structure. Collagen, the predominant protein in your skin, is vital for the firmness, pliability, and moisture of your skin, emphasizes Hill. Consuming protein-rich foods such as tofu, lean steak, turkey, and edamame delivers the necessary amino acids for collagen synthesis.
Under the context of wound healing, protein is incredibly important for the body's capability of repairing and regenerating tissues, this includes the skin. "Whenever there is an injury or wound, the body needs protein to produce new skin cells and tissues, enhancing the healing process and reducing scarring," explains Hill. Moreover, keratin, a form of protein, is vital for the constitution of hair, skin, and nails, states Hilbert.
Boosting your bone strength
Indeed, collagen is not just important for a healthy skin but it also has a significant role in reinforcing your skeletal system. As stated by Hill, collagen is the main protein that can be found in your bones contributing to their structural integrity and flexibility. "Consuming sufficient amounts of protein is vital for collagen production, and collagen is essentially important in sustaining bone solidity and preventing potential fractures." she explained. Moreover, the amount of protein you consume can also impact calcium absorption in your body. "Eating foods that are rich in protein can enhance the absorption of calcium, a vitally important mineral for bone health," Hill added.
Additionally, protein plays a crucial role in preserving muscle mass which, in turn, is also critical to bone health. According to Hill, "Muscles inflict mechanical stress on bones, and the stimulus of bone tissue through activities like weight-bearing exercises can stimulate bone density."
Essential for robust joints
Joint well-being is intricately linked with the wellness of the cartilage that serves as a protective padding for the bone ends in your joints. Collagen happens to be a substantial constituent of cartilage. "Sufficient protein consumption aids in preserving the integrity of cartilage which in turn upholds joint health," states Hill.
In addition, your muscles also contribute in this aspect. Hill explains, "Strong muscles are responsible for fortifying joints and alleviating the strain imposed on them through routine activities and regular physical workouts. Sufficient protein intake is indispensable to retain muscle mass, which consequently helps in enhancing joint stability and function."
