Protein is often linked to gym-goers. Yet, it’s vital for everyone, no matter their fitness goals. And if you think one protein shake a day is enough, think again.
Here are 10 science-backed reasons to eat more protein.
1. Protein boosts muscle gains
Muscle protein synthesis (MPS) is vital for strength training and growth. Simply put, MPS is your body using protein to repair and grow muscle fibers back stronger: the more protein, the more MPS.
Science-backed insight: Studies find that 1.6 grams of protein per kilogram of body weight builds more muscle and strength than lower amounts.
2. Protein helps with fat loss
Protein requires more energy to digest than carbohydrates and fats due to its high thermogenic effect. Protein also helps maintain lean muscle during weight loss. Preserving muscle is important because it burns more calories at rest than fat does.
Science-backed insight: Diets with 30% of daily calories from protein promote more fat loss than those with less protein.
3. Protein boosts metabolism
Imagine losing weight without exercising. Eating enough protein can help you do just that. It helps you burn more calories daily, even at rest.
Science-backed insight: Research shows that higher protein intake raises resting metabolic rate (RMR), the calories your body burns at rest.
4. Protein keeps you full and satisfied
Pizza and pasta taste great, but they don’t keep you full. Why? Protein regulates hormones like ghrelin, which signals hunger, and peptide YY, which signals fullness.
Science-backed insight: Research shows protein is the most filling macronutrient. It reduces hunger and naturally lowers calorie intake.
5. Protein boosts bone health
Bone health goes beyond just calcium and vitamin D. Protein plays a key role in maintaining bone density. As we age, we lose bone mass, which increases the risk of fractures and osteoporosis. Therefore, getting enough protein is essential for bone health, not just for muscles.
Science-backed insight: A study showed that people who eat more protein have better bone mineral density and a lower risk of osteoporosis-related fractures.
6. Protein strengthens your immune system
Antibodies, which help our bodies fight off viruses and bacteria, are made from proteins. Your body also uses amino acids from protein to create immune cells. These cells are essential for your defense system.
Science-backed insight: Studies show that low protein intake can weaken immune function, making it harder to fight infections.
7. Protein helps regulate blood sugar
Protein is key to managing blood sugar levels. It stabilizes glucose. Carbs can cause spikes. Protein also helps prevent energy crashes. They can make you feel sluggish and irritable.
Science-backed insight: Research shows that a high-protein diet stabilizes blood sugar and improves insulin sensitivity, helping prevent type 2 diabetes.
8. Protein improves heart health
Eating more protein is good for your heart, especially from lean meats, fish, eggs, and plant-based sources. It can lower blood pressure, reduce triglycerides, and decrease LDL (“bad”) cholesterol. These factors lead to a healthier heart.
Science-backed insight: A study shows that a high-protein diet lowers heart disease risk. It improves blood pressure and lipid levels.
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