When it comes to eating for fitness, you’ve probably heard of protein. Protein is one of the three major macronutrients that can be found in the food we eat (protein, carbohydrates, and fats), and it is incredibly important if you want to live a happy, healthy lifestyle.
Without adequate amounts of protein in your diet, you will not be in peak health and you will not be able to recover and grow efficiently as you work out. It is absolutely essential, and here are a few reasons why:
Protein is a major part of the body. Protein is an essential component of the human body. Over 10,000 different types can be found in organs, muscles, bones, and more. It’s a major part of many processes in the body, including energy production, transportation of oxygen, and overall cell health.
Without adequate protein intake, your tissues can break down and lead to muscle loss. The Dietary Guidelines for Americans, which are put together by the U.S. Department of Agriculture and the Department of Health and Human Services, recommend at least 10% of your daily calories come from protein. If you are physically active, you should eat more (up to 35%) to promote muscle growth.
Protein promotes muscle growth. In general, you need protein in your diet. If you’re consistently physically active, you especially need it. You may already associate protein and muscles, and you should. Protein and the amino acids that make it up are the building blocks of muscle. When you work out, tiny tears form in your muscles. Protein helps you recover by repairing these tears.
There are many different amino acids and your body can make most of them. These amino acids help repair and maintain new and existing muscle tissues. However, there are nine amino acids – known as the essential amino acids (EAA) – that your body can’t produce. You have to consume these by eating things like meat, beans, nuts, fish, and soy. By making sure your body has adequate amounts of all amino acids, you’ll maximize your ability to build muscle.
Protein can help you lose weight. Many fad diets subscribe to the idea of high protein, low fat, and low carbs. You shouldn’t limit your (healthy) carbs and fats because they both have tons of benefits. However, there is a reason protein is associated with weight loss.
Protein has associated with weight loss benefits. Here are a few of them:
- Metabolic boosts – Your body uses calories to digest the food you eat and utilize the nutrients in it. Some research has shown that the digestion of protein burns more calories than fat or carbs. This means having a high protein intake could help you burn more calories throughout the day.
- Appetite reduction – Protein has been shown to reduce cravings and appetite in general. This is because protein reduces your levels of ghrelin, which is a hormone responsible for the feeling of hunger. When you aren’t as hungry, you’ll eat less calories, which in turn will help you lose some weight. If you’re unsure where to add protein, try a high-protein breakfast. It’ll give you the energy you need to get through the day and prevent you from overeating.
- Helps keep the weight off – One of the biggest battles of weight loss is keeping the weight off when you lose it. It can be really easy to go back to your old ways and gain all the weight back. Because a high protein intake boosts your metabolism and reduces your appetite, making this intake a permanent change can help you keep the pounds off.
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