Whilst we all know that protein is essential and valuable in our diets, the reasons it’s so important are worth knowing too. What do scientists tell us about the function of protein for our health? What are the advantages of a high-protein regimen for an athletic person who wants to get fitter?
The first step is to cover the fundamentals and learn what protein is to understand why it’s beneficial.
Why protein is essential for humans
Protein is one of the three vital components in our nutrition, together with fat and carbohydrates. Proteins consist of amino acids. Imagine protein as bricks that can be built up and reassembled in various ways.
Amino acids and proteins are the main constituents of our organs, skin, muscles, bones, and tissue. By eating protein, our body decomposes it into separate amino acids through digestion and uses them to produce new proteins as required.
If we neglect to consume sufficient protein, our bodies start to scavenge it from the inside – beginning with muscle breakdown.
#1: Protein provides a feeling of fullness.
Protein boosts the sense of satiety more than fat or carbohydrates. This can be an advantage for athletes who need to sustain energy, especially for long durations.
Protein’s power to suppress appetite and hunger cravings helps cut calorie consumption – an essential consideration for people trying to shed the pounds.
#2: Protein increases metabolism.
Eating protein doesn’t just diminish appetite. It also spurs metabolism. The body burns energy to digest and absorb the nutrients in a meal. This is known as the thermic effect, and protein’s thermal effect is far greater than fat or carbs.
Whether you are a professional sportsperson striving for an optimal physique or want to shed some belly fat, try replacing a portion of your fats and carbs with protein in everyday meals.
#3: Protein preserves muscle mass.
As protein is the basic component of your muscles, sufficient protein intake contributes to muscle mass conservation and avoids muscle atrophy. Therefore, if you walk, run, or cycle a lot as part of your exercise regimen, you must take in enough protein. Athletes and more muscular people must eat higher protein levels each day to sustain their bigger muscles.
#4: Protein aids muscle regeneration.
Eating protein doesn’t just stop muscle loss. It plays a vital part in growing muscle too. Pairing physical exercise with a high protein diet promotes the growth and increase of muscle mass.
High-quality proteins provide all necessary amino acids and play an important role in muscle growth and recovery. Such high-quality proteins are present in animal products like lean beef, poultry, dairy, eggs, and fish. Good vegetarian alternatives are tofu and soybeans. Protein supplements are also widely used by people who exercise, particularly after training, as this is when the body will most readily make use of protein to form new muscle.
Protein shakes are hugely practical ideal for active lifestyles and athletes who are always training. If you choose a protein powder, remember to choose one from a trusted supplier, one of the most renowned is AYMES, used by doctors worldwide.
#5: Protein is essential for your good health
It isn’t just athletes or people who want to lose weight who need protein. Everyone needs it! Since protein constitutes the primary building blocks of your organs and tissue, it’s essential for your body’s health. A diet high in protein may help your body recuperate quicker after an injury.
Protein powders and supplements are an affordable and practical option to bridge gaps between mealtimes and boost your everyday protein consumption. Protein powders are derived from real food. So even though they may look artificial, they are powdered from what you’ll find in meat or fish.
The right level.
When calculating your protein, how much protein you need, you can work out either a percentage of your overall daily calories or have a set level of grams of protein to take in every day. When you know how many calories you are taking in, multiply this figure by the number of calories you take in. Once you know how many calories you consume, multiply this number by 10% and 35% to find your range. For instance, a person consuming 2,000 calories a day ought to eat 200 to 700 calories daily from protein.
Don’t forget that just because it’s good for you doesn’t mean you can eat as much as you want! If you ingest too much protein – and consequently too many calories – chances are you’ll put on weight from excess calories. Suppose you stay within your calorie goal but consume more protein than you require. In that case, you are likely not receiving sufficient fat or carbohydrates to enable your body to function adequately.
Whats more, overconsumption of protein can strain the kidneys. People with specific kidney conditions must be watchful of the amount of protein they are taking.
Protein shakes can help!
So when considering a healthy diet, think about how much protein you consume. Remember, there are always convenient protein supplements available to ensure you get the right amount.