PROTEIN has been the darling of the strength and body-building world for years, but it has only recently gained favour in mainstream culture.

 

Hearing the word ‘protein’ often conjures sentiments that reach beyond this macronutrient’s true meaning—fortitude comes to mind, as does strength and power of will.

Yet a desire to wax lyrical about protein will make us lose sight of the scientifically proven benefits we are after.

Recall that proteins are chains of amino acids, which are the building-blocks of tissues in the body.

Proteins are used to make bone, skin, nails, hair, muscle, cells, and they play a role in the production and action of enzymes, which are involved in nearly every function in the body.

Eating protein triggers protein synthesis and the building of muscle tissue, so it’s warranted that we think highly of it in the athletic world.

And eating adequate amounts can improve body composition, eliminate hunger, and reduce body fat.

Protein lives up to its esteem by improving brain function and aiding many aspects of health, including blood pressure, cardiovascular health, disease prevention, sleep, and longevity, which are often unknown benefits within the general population.

People wonder if protein is safe, and get all muddled about whether it will help them lose weight.

This article will answer those questions and give you 12 reasons to eat more protein.

1. Greater muscle mass and lean tissue Eating protein stimulates an increase in muscle protein synthesis and suppresses protein breakdown for several hours so that you end up with more lean tissue.

2. Less hunger and lower calorie intake High-protein diets are known for their fat-reducing benefits.

One reason they work is that eating a lot of protein reduces hunger.

Protein is filling, and when people eat more of it they are more quickly satisfied and eat fewer calories.

3. Easier fat loss on a calorie-restricted diet A high protein intake not only keeps hunger at bay when trying to lose fat, it has the cool effect of increasing the amount of calories your body burns to digest it.

This is called the thermic effect of food, and protein requires nearly two times the calories to break down as carbs (fat requires the fewest calories to metabolise of all three).

4. Less belly fat A high-quality protein intake of at least 10 grams of essential amino acids (EAAa) at every meal is associated with less belly fat in a variety of studies.

Scientists think the 10 gram threshold protects against fat gain because it is the amount needed to maximally stimulate protein synthesis, yielding more muscle mass, greater resting energy expenditure, and greater thermic effect of food.

5. Greater muscle development when supplementing with protein Both strength training and consuming protein build muscle when done separately.

6. Greater strength gains from training.

Protein supplementation will also increase the development of strength from training.

For example, a study of college football players consuming 2g/kg/day of protein over 12 weeks resulted in 14.3 kg greater increase in maximum squat strength.

7. Better bone density and less risk of osteoporosis Research consistently shows that a higher protein intake increases bone density and decreases risk of osteoporosis.

The rumour that a high-protein intake is bad for bones is a myth based on misunderstanding of bone metabolism.

8. Better brain function Protein is a vital brain food.

Eating high-quality protein that includes a variety of foods from animal sources provides the building-blocks to make chemical messengers involved in energy production, wakefulness, hunger, motivation, and optimal cognition.

9. Better sleep.

High-protein diets have been found to allow people to sleep better and wake up less frequently during the night compared to high-carb diets. Scientists believe this is because protein may optimise chemical transmitter balance, making us wakeful and energised during the day but sleepy and restful at night.

10. Lower blood pressure.

A higher protein intake has been found to reduce blood pressure in individuals with hypertension.

12. Greater lifespan and better quality of life as you age.

Physical strength, muscle mass, leanness, bone health, lower blood pressure, and brain function are all principal players in keeping you alive.