- Promote Muscle Growth and Recovery
- Support Bone Strength
- Support Heart Health
- Healthy Skin, Hair, and Nails
- Lower Hunger Levels
- Boost Your Metabolism
We always hear that eating protein is good for us, doctors, physical trainers, family members, they all agree that protein is one of the most important nutrients in your diet, but you might still not know what it is, how it works, or how it can be beneficial for your body. In this article, we will answer all those questions.
What is Protein?
Proteins are large molecules that are made up of long chains of amino acids. They are part of the macronutrients group alongside fats and carbs which means that the body needs large amounts of it but unlike fats and carbs, our body does not store protein. Protein is an important component of our body, our skin, hair, and nails are mostly made of it. It has some important functions such as working like building blocks for structures like bones, muscles, and skin. To create enzymes that will help in the digestive functions, chemical processes, or to create new cells. Proteins also help to carry oxygen through your body, repair tissue, and create hormones.
The amount of protein each body needs varies according to the age, sex, and physical condition of the person. Active men should get at least seven ounces of protein while active women, teenagers, and most women should eat six ounces. You can get all the protein you need from animal sources such as fish, eggs, meat, or go for plant-based sources such as nuts, avocado, as well as legumes like beans and lentils.
When it comes to protein it is important to choose the best sources, processed meats such as sausage or meats with saturated fats can actually make you gain weight and increase your risk of suffering from diabetes type 2. Some plant-based protein sources such as avocado nuts have the same amount of protein like meats and other nutrients such as omega-3 fatty acids.
Protein Benefits
- Support Bone Strength
Protein is a crucial part of the components of bones, it makes up to 50% of the volume of your bone and can also maintain the bone mass and increase the bone density. People who eat high amounts of protein have stronger bones that are less prone to fractures and with a lower risk of osteoporosis, this is an important fact for post-menopause women who are at a higher risk of suffering osteoporosis. High-protein diets can preserve bone mass during weight loss periods. Eating protein will support your bone health and keep them strong. - Promote Muscle Growth and Recovery
Protein is one of the building blocks of muscle, it helps to build and repair muscle, this is the reason why bodybuilders and athletes love to take protein shakes because when it is combined with exercise and a healthy diet it can help to build and strengthen the muscles. A high-protein diet can also prevent muscle loss during the weight loss process which is important because we always want to get rid of fat but no one wants to lose muscle mass. It is important to consume high-quality sources of protein that contains all the essential amino acids and also branched-chain amino acids such as leucine, this amino acid is one of the most important when it comes to muscle growth, and muscle recovery after intense training. You can find them in lentils, brown rice, nuts, soy proteins, chicken, fish, and meat. - Lower Hunger Levels
High-protein diets are known for making you feel full and reduce your hunger levels. This happens because protein regulates an important hormone called ghrelin which is known as the hunger hormone because it increases your appetite, protein reduces that hormone, and boosts the levels of peptide YY, a hormone that makes you feel full. As a result, you will reduce sweet cravings and lose weight without even noticing. Always have a rich-protein breakfast if you want to spend the rest of the day without overeating. - Boost Your Metabolism
A high-protein diet can increase your metabolic basal rate which determines how many calories you will burn when you aren’t doing any physical activity, protein increases your muscle mass and muscle burns more calories than fat, as a result, you will keep burning calories even if you aren’t doing exercise. Another way how protein boosts our metabolism is by the thermic effect of food (TEF). Protein has a high thermic effect which means that your body burns many calories when digesting and metabolizing the food, unlike high-sugar foods that don’t take much energy for your body to process them and as a result, your body will store them as fat. Your body will work harder to digest as well as break down the protein and you will lose weight. You will even burn calories when you are sleeping. Protein is the most beneficial nutrient when it comes to losing weight because it will not only help you to get rid of that extra pounds but also to maintain the weight. - Support Heart Health
Protein can reduce your risk of having heart disease and a heart attack. It can lower blood pressure and reduce LDL cholesterol as well as triglycerides. The key is to go for the healthiest protein sources and avoid meat which may have a high content of saturated fats. Go for plant-based options or fish which also has omega-3 fatty acids that are beneficial for your heart. - Healthy Skin, Hair, and Nails
Considering that our skin is mostly made from 3 proteins: keratin, collagen, and elastin, it is no surprise that it can improve the appearance of your skin. Rich-protein foods provide all the crucial amino acids that your skin needs to produce keratin and collagen. It provides strength and elasticity to your skin helping to reduce fine lines and wrinkles as well as support a healthy hair and nail growth.
Protein Takeway:
protein benefits
Protein a macro-nutrient that forms the building blocks of several structures in our body. We can find it in animal source foods such as meat fish, eggs, and poultry or plant-based options like legumes, nuts, and avocado. It is important to include it in our diet because it can help us build muscle, lose weight, boost our metabolism, and improve our overall health.
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