The importance of protein in human body is not a secret to anyone. Protein is used by our body to maintain and repair body tissues. Getting enough protein is significant for your health. Even though the recommended daily intake of protein is approximately 50 grams per day, a lot of scientists and researchers think that it is better to have more. But why? We pulled together 5 reasons why you should boost your protein intake. Whether your goal is staying in shape, losing weight, increasing your muscle mass or just maintaining your health, boosting your protein intake can help you get the best results.
1. Eating Plenty of Protein Will Help You Boost Your Metabolism
Together with fat and carbohydrates, protein is a macronutrient for our bodies. This means that a large amount of it is needed. However, protein has a high thermic effect. This means that your body will burn more calories to digest it. Think about your metabolism as the powerhouse of your body. It burns fuel to keep you going. This fuel includes protein. Apart from keeping your body in shape and fat stores at a healthy level, a high metabolism will help you to feel refreshed and full of energy. Further though, your metabolism also determines what kind of fuel is stored in your body (ie: muscle or fat).
2. Boosting your Protein intake Can Stop Your Body From Storing Fat
To determine how protein intake influences metabolism, researchers put 20 healthy adults on high-calorie diets that were composed of different amounts of protein (low preotin diet, 15 percent protein, and 25% protein/high protein diet) for eight weeks. All participants ate 40% more calories than they needed to maintain their weight. And all participants gained similar amounts of weight. Weight was measured in the form of Fat-Free Mass (otherwise known as muscle), visceral fat or subcuteneous fat.
The participants who ate normal- and high- protein diets (15 and 25 percent, respectively) stored 45% of the excess calories as muscle. However, those on the low-protein diet (five percent) stored 95 percent of the excess calories as fat. So there you go.
3. More Protein Means Less Calories
Each gram of protein contains four calories. When you are eating protein, it reduces your appetite. As various studies show, when people boost their protein intake, they start eating less calories. A reason for this could be that protein-rich foods improves your satiety, meaning after eating you feel fuller. This often means you avoid snacking. So, having a protein rich meal during the day will help you get rid of cravings during the night time and will keep you away from late night snacking.
4. Protein Will Help You Prevent Muscle Loss When Losing Weight
We all like to lose fat. But we really shouldn’t want to lose muscle. When we are losing weight, our muscle mass tends to be decrease as well. Calorie-reduced diets, without consuming enough proteins and regular exercises, will cause loss of lean body mass. Lean Body Mass is pretty much all of the body mass like water, bones and muscles – minus the fat. Here, mainly your muscles are being lost which results in overall lean body mass loss. Research published in the FASEB Journal shows that by doubling your protein levels during a period of cutting weight, your muscles will be protected. This might be surprising to you because Bro Science has long held that “when you’re cutting weight, you’re also going to cut muscle”. But that’s wrong.
5. Boosting Your Protein Intake Will Help You Get the Best Results
The whole picture of your diet is important. Diet and training creates results. You can’t get results without both components working well together. Protein plays an important role in long-term health because it helps repair and strengthens muscle tissue. However, whether you are looking to build muscle, reduce fat, improve your life-long health or recover from injury, protein plays a critical role in your success.
So how much protein do you need to take to start feeling the benefits?
To get the supercharged metabolic effects mentioned above from a high protein diet, between 25 percent and 45 percent of your calories should come from protein. If you’re on a 2,000-calorie diet, that comes out to about 125 and 225 grams of protein a day. This is in keeping with The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommendations of 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes. This authoritative body also recommends to consume 20 to 30 grams of high-quality protein after exercising and the same every four hours while you’re awake to increase your muscle growth.
Are supplements needed?
Yes and No. Supplementing with protein is a personal decision which should be made keeping your actual lifestyle in mind. Protein is widely available from high quality meats, legumes and certain vegetables. However, protein supplements can be a wonderful convenience item in case you aren’t getting enough protein from your diet, or don’t have the time to eat well. Protein powders like Shogun Pro, our 100% grass-fed pure New Zealand Whey Protein Isolate Protein also ensure that your body can get that protein hit when it wants it (ie: before, during and/or after exercise). Because unless you’re going to start packing a meal to take with you to the gym, you can miss out on your timing window.