Protein in the diet is always the top concern of everyone, not just sportspeople or bodybuilders.
Most of us are concerned because protein supplementation is low on our body and worry that this will affect our nutritional metabolism and meet the need to increase muscle mass if you are a practitioner sport.
However, our body's protein needs do not need as much as we think, typically when we need the most protein, perhaps when we are born, babies, and are breastfed.
The protein content in breast milk is not 20% – 30% but only about 2% at birth and gradually decreases after 6 months to 1.2 to 1.6% protein.
However, we only suffer from health problems when we eat too much and make the excess, but it doesn't matter if we are in a moderate amount.
Protein has always played a vital role in health that you cannot afford to miss in your diet.
Today, we will join our nutritionists from BellyFatZone to learn about protein benefits and why to eat more protein!
Surely after this article, you will have to pay more attention to your daily meals' protein content!
The health effects of fats and carbs are still controversial. However, most people agree that protein is still the most important.
Most people will only eat protein to fight a deficiency, but some people will eat more protein.
Numerous studies have suggested that a high-protein diet has numerous benefits for weight loss and a metabolism enhancement.
Summing up the reasons why you should eat more protein every day
To find out why you should eat a lot of protein, you should read the information below!
1. Reduce appetite and hunger
The 3 most important nutritional ingredients are carbs, protein, and fat, all of which affect our bodies in many different ways.
Many studies have shown that protein is the fastest filling of the stomach. It also helps you feel fuller with less food.
That's in part because protein reduces levels of the hunger hormone ghrelin.
Besides, it also increases the peptide chain YY, a hormone that helps fill your stomach. These cravings' effects can be potent.
In one study, increasing protein intake from 15% to 30% of total calories caused overweight women to eat 441kcal less per day, without any dietary restrictions.
If you need to lose weight or lose belly fat, replace a handful of foods containing carbs or fat with protein. Replacing a potato or rice with meat or fish is pretty easy.
2. Increase in lean muscle mass and strength
If you've read the article about what protein is, you will easily identify it as a source of muscle-building nutrients.
So, eating enough protein every day will help maintain lean muscle mass and stimulate muscle growth when you lift weights.
Many studies have shown that eating plenty of protein every day will help increase lean muscle mass and strength.
If you are an active person, lift weights, or try to gain muscle, you should definitely be taking in protein throughout the day.
Continuously taking in protein will help prevent muscles from being lost during weight loss.
View more: Top best casein protein powder 2020
3. Good for bones and joints
Many people still believe that protein, especially protein from animals, is awful for bones and joints.
This is because of information; protein increases the body's acid content, which leads to calcium filtering water from the bones to neutralize the acid.
However, most long-term studies have shown that protein, including animal protein, has many great benefits for bone and joint health.
People who eat more protein tend to maintain better bone mass as they age and are less likely to develop osteoporosis or fractures.
This is especially important for women who are at high risk of osteoporosis after menopause. Eating plenty of protein and being active is the ideal way to prevent this from happening.
4. Reducing hunger and no cravings for late-night snacking
The desire to eat and drink is completely different from an ordinary hunger. Not only is your body needing energy or nutrients, but your brain is telling you that it needs an extra reward.
However, cravings can be quite difficult to control.
One of the best ways to stop cravings is to increase your protein intake.
One study in overweight men demonstrated increasing protein content by up to 25% of total calories reduced appetite by 60% and craving for nighttime snacking in half.
What's more, a study of overweight girls found that eating a high-protein breakfast reduced cravings and late-night snacking.
This is because protein increases dopamine, one of the brain's main hormones, which helps control appetite.
5. Enhance metabolism and increase the fat-burning ability
Eating can boost metabolism in a short period of time. That's because your body uses calories to digest and use nutrients from food.
This process is known as the thermic effect of the feed – TEF. However, not all foods are the same.
In fact, proteins have a higher TEF than fat or carbs – about 20-35% versus 5-15%.
Consuming more protein will help boost your metabolism and increase the number of calories your body burns. The number of calories burned per day can add up to 80-100.
Some studies have suggested you can burn more. In one study, the group of people who ate a lot of protein burned 260kcal more / day than those who ate less protein.
This also equates to 1 hour of moderate-intensity exercise per day.
6. Lower blood pressure
High blood pressure is the main cause of heart attack, stroke, and chronic kidney disease. The good news is that a lot of protein helps to lower blood pressure.
In one study, people with high protein intake reduced blood pressure to safe levels.
One study has shown that a high-protein diet lowers bad cholesterol (LDL) and triglycerides in addition to lowering blood pressure.
7. Why is it an important protein for weight loss?
Since high-protein diets help boost metabolic rate and reduce calorie intake, as well as cravings, many people who eat a lot of protein every day tend to lose weight fairly quickly.
One study found that overweight women who ate 30% of their total calories per day lost 5kg in 12 weeks.
Note that these people have no intentional restriction on their diet.
Besides, protein also helps in reducing fat during calorie restriction.
In a 12-month study, over 130 overweight people on a calorie-restricted diet, the group who ate the high-calorie diet, lost 53% more body fat than the group who ate the protein intake. Typically, in the same calorie content per day.
Weight loss, of course, is just the beginning. Maintaining weight loss is quite a challenge for most people.
Fortunately, simply increasing your daily protein intake can help you maintain your current weight.
8. No harm to healthy kidneys
Many people have a false belief that a high-protein diet will harm the kidneys. Limiting protein intake may indeed have many benefits for people suffering from kidney disease.
However, while consuming high amounts of protein can be harmful to people with kidney problems, there are absolutely no problems for healthy kidneys.
9. Help the body repair itself after injury
Protein can help the body repair itself after an injury. This is understandable because protein helps muscle tissue to repair.
Numerous scientific studies have proven that eating more protein-rich foods after an injury can help speed recovery.
10. Helps the body slim down as we age
One of the consequences of getting older is that the muscles get weaker. One of the most serious problems as we get older is that our bones and joints become thinner, more easily broken, and our quality of life also declines.
Eating more protein is one of the best ways to reduce the above problems and muscle loss in old age.
Besides, hard exercise or weight training is the way to help you stay healthy and beautiful in old age.
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Those are the reasons why you should eat more protein. While eating plenty of protein offers many benefits, please don't overdo it!
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Hopefully, the information above has helped you gain some more knowledge about “protein benefits” and bring some small value. Please share this article if you feel it is useful. Thanks!