The Incredible Health Benefits of Proteins

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].