Proteins are vital macronutrients that play a crucial role in the human body’s growth, repair, and maintenance [26]. They are essential for building muscles, tissues, enzymes, and hormones, which are fundamental to the body’s proper functioning[28].
In this article, we will explore the various health benefits of protein and why it is such an essential part of a balanced diet.
Key Takeaways:
- • Protein supports muscle growth, tissue repair, and overall body maintenance.
- • It aids in weight management by increasing feelings of fullness and controlling appetite.
- • Adequate protein intake helps strengthen bones and improves bone health.
- • Protein can boost metabolism, helping to burn more calories.
- • It plays a key role in immune function and hormone regulation.
What is Protein?
Proteins are essential macromolecules made up of chains of amino acids. The body forms different proteins by arranging 20 amino acids in various sequences, with each type of protein serving a distinct function[2]. These amino acids are classified into two groups: essential and non-essential. The body cannot produce essential amino acids, so they must be obtained through the diet, whereas non-essential amino acids are synthesised by the body[3].
Protein can be sourced from both animal and plant-based foods. Animal products such as meat, fish, eggs, and dairy are considered complete proteins as they provide the body’s essential amino acids. In contrast, plant-based foods like beans, lentils, nuts, and grains may be deficient in one or more essential amino acids. However, consuming a variety of plant foods makes it possible to achieve a balanced protein intake through complementary sources[27].
Significant Health Benefits of Protein
May Contribute to Muscle Growth and Repair
Proteins support tissue building and repair in the body, including muscle tissue. It provides the needed amino acids for protein synthesis in the muscles to promote muscle growth, strength, and size, particularly after exercise[4]. For anybody doing resistance training or even during other forms of exercise, proteins should be taken appropriately to enhance their recovery and prevent muscle break-ups [5].
May Support Weight Management and Promote Fullness
Protein is known to increase feelings of satiety, which can help control appetite and reduce overall calorie intake[1]. By incorporating more protein into your diet, you may feel fuller for longer, making it easier to manage portion sizes and avoid overeating. Scientific research suggests that a high-protein diet can aid in weight management by promoting fat loss while preserving muscle mass. It is effective for those looking to lose weight without sacrificing lean body tissue[30].
May Improve Bone Health
Strong bones are assured with proper protein levels. Proteins play a function in bone density and architecture, and scientifically, it is observed that with a higher protein intake, individuals experience lowest risk of fractures or osteoporosis, certainly more so at the advanced stages[8]. While contributing to better calcium absorption and growth, protein acts as a broad protector against diseases involving bones[9].
May Increase Metabolism
Protein causes an increase in the metabolism process, called the thermic effect of food[29]. The body utilises energy for the digestion, absorption, and metabolism of nutrients. The thermal effect of protein is much higher than that of carbohydrates and fats; it burns calories in digestion, increasing metabolic rates[10]. This can help you lose some weight and retain healthy energy balances.
May Promote Heart Health
Many studies have suggested that higher protein diets are associated with good heart health, especially concerning blood pressure and cholesterol control[11]. The risk for cardiovascular diseases is decreased by lower LDL cholesterol and better heart health due to consuming lean protein sources such as fish, poultry, and plant-based proteins[12].
May Defend Immune Function
Proteins play a vital role in maintaining the immune system, as they are used to produce antibodies and immunoglobulins that help protect the body from infections. Inadequate protein intake can weaken the immune system, making the body more vulnerable to various diseases[13]. Ensuring sufficient protein consumption helps keep the immune system strong and functioning properly[14].
May Regulate Hormones
Proteins synthesise hormones that can regulate the body’s various functions, like the insulin hormone responsible for regulating the sugar levels in the blood, while the ghrelin hormone regulates appetite[16]. Suitable intake of proteins, therefore, assists in maintaining an accurate balance of hormones, which helps in metabolism, regulating blood sugar levels, and producing a sense of fullness that can help suppress hunger[17].
How Much Protein Do You Need?
The daily required intake ranges from source to source; however, average adults must consume about 0.75 grams of protein per kilogramme of body weight[22]. Sedentary and low-active athletes may achieve satisfactory adaptation with this daily amount, but it is advisable to double this quantity for more active athletes[19].
Best Sources of Protein
Protein can be obtained from a variety of foods. Foods rich in protein include:
- • Animal sources of proteins:Meat, poultry, fish, eggs, and dairy, which provide all the essential amino acids.
- • Plant sources of proteins:Beans, lentils, tofu, quinoa, and nuts, and can be combined to meet your protein needs[20].
Protein supplements like whey, casein, and plant-based powder will be helpful for some who are unable to meet their protein intake from food sources.
Conclusion
Proteins are vital for supporting muscle growth, repairing tissues, boosting metabolism, and maintaining overall health. Ensuring adequate protein intake is essential, whether it’s through whole foods or supplements, especially for those with higher physical demands.
If you struggle to meet your protein needs through diet alone, supplements can help. At Nature’s Fix, you can find high-quality protein supplements from various trusted brands to fill any gaps in your nutritional intake.
By incorporating the right amount of protein into your daily routine, you can enjoy its numerous health benefits and maintain a balanced, healthy lifestyle.
FAQ
1. Do vegetarians get enough protein?
Vegetarians can have enough protein in plant-based combinations such as beans, lentils, and grains, including all the essential amino acids.
2. Do I really need protein supplements?
Protein supplements are optional if you can obtain enough protein from whole foods. However, supplements can be beneficial if you have higher protein needs or find it difficult to get enough from other protein-rich foods.
3. Can consuming too much protein cause side effects?
Side effects of too much protein include digestive issues such as bloating, constipation, or diarrhoea[23]. In some cases, overconsumption of protein, particularly from supplements, can put extra strain on the kidneys, especially in individuals with pre-existing kidney conditions[24]. It’s important to balance your protein intake with your body’s needs.
4. Are protein supplements safe for long-term use?
Protein supplements are generally safe when used in moderation and line with dietary needs. However, long-term excessive use without balancing whole food intake can lead to nutrient imbalances. It’s always best to use supplements to complement a balanced diet, not a replacement.
5. Do men need more protein than women?
On average, men tend to require more protein than women due to their typically higher muscle mass and greater energy expenditure. Active men, particularly those involved in strength training or endurance activities, may benefit from using a protein supplement for men to support muscle growth and repair. However, protein for women is equally important, especially for those active or looking to maintain muscle mass and overall health. Each individual’s protein needs will vary based on activity level, age, and overall health[25].
References:
1 – https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
2 – https://medlineplus.gov/genetics/understanding/howgeneswork/protein/
3 – https://www.ncbi.nlm.nih.gov/books/NBK557845/
4 – https://pubmed.ncbi.nlm.nih.gov/27440761/
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248192/
6 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863266/
7 – https://pubmed.ncbi.nlm.nih.gov/25857671/
8 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5701555/
9 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/
10 – https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#:~:text=Protein%20makes%20you%20burn%20more,the%20clock%2C%20including%20during%20sleep.
11 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5816002/
12 – https://www.bhf.org.uk/informationsupport/risk-factors/high-cholesterol
13 – https://www.ncbi.nlm.nih.gov/books/NBK279364/
14 – https://pubmed.ncbi.nlm.nih.gov/33212509/
15 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7823174/
16 – https://www.ncbi.nlm.nih.gov/books/NBK547692/
17 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4969705/
18 – https://www.nutrition.org.uk/healthy-sustainable-diets/protein/
19 – https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional
20 – https://www.healthline.com/nutrition/complete-protein-for-vegans
21 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460905/
22 – https://www.nutrition.org.uk/nutritional-information/protein/
23 – https://www.healthline.com/health/too-much-protein
24 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7460905/
25 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10421381/
26 – https://www.nutrition.org.uk/nutritional-information/protein
27 – https://www.healthline.com/nutrition/animal-vs-plant-protein
28 – https://www.betterhealth.vic.gov.au/health/healthyliving/protein
29 – https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
30 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892287/
