Beyond Bodybuilding: 10 Benefits Of Protein & How To Get Enough In Your Day
Beyond Bodybuilding: 10 Benefits Of Protein & How To Get Enough In Your Day
Are You Getting Enough Of This Essential Macronutrient?
Protein is often associated with gym rats and bodybuilders, and while it does play an essential role in building and maintaining muscles, its benefits go far beyond that. From keeping you full and energized to supporting healthy skin, bones, and immunity, protein plays a vital part in many aspects of everyday health. Here are 10 benefits of protein and 10 ways to get more of it in your diet.
1. Builds & Repairs Muscles
One of protein's major roles and the reason gym bros are so obsessed with it is that it helps grow and repair muscles. It provides amino acids that mend muscle tears that occur when you exercise and trigger muscle protein synthesis.
2. Increases Satiety
Protein increases your feeling of fullness, suppressing hunger and aiding in weight management. It does this by affecting your appetite-regulating hormones, which send signals to your brain that you're full.
3. Strengthens Bones
Protein strengthens bones by forming the foundation for calcium and other bone-building minerals to attach to. It also stimulates bone growth factors and helps to body absorb more calcium.
4. Supports The Immune System
Protein plays a crucial role in the creation of antibodies, which are in charge of destroying harmful pathogens. It also supports the production of immune cells.
5. Helps Wounds Heal
Proteins form the essential building blocks for cells and tissues to repair and grow. It also provides the amino acids necessary for the production of collagen and elastin, which form scar tissue.
6. Balances Hormones
Proteins provide the amino acids necessary for producing and regulating hormones. It plays a role in the creation of testosterone, estrogen, and insulin, as well as mood-balancing dopamine and serotonin.
7. Boosts Metabolism and Fat Burning
Your body uses more energy to break down protein, meaning it burns more calories and boosts metabolism. It also stimulates fat-burning hormones while suppressing the hunger hormone.
8. Stabilizes Blood Sugar
Protein helps maintain healthy blood sugar levels by slowing the digestion of carbs, preventing rapid spikes and crashes. While the body can convert protein into glucose, the process takes several hours, so its effect on blood sugar levels is slow and mild.
9. Maintains Healthy Skin, Hair, and Nails
Protein makes up the structural components of keratin, the main component of hair and nails. It's also crucial for the production of collagen and elastin, which are essential for the smoothness and structure of skin.
10. Protects Against Sarcopenia
As we age, it becomes harder to build and maintain muscles and strength. Protein protects against age-related loss of muscle mass by promoting muscle synthesis.
Now that we've covered some of the main reasons you should be prioritizing protein, let's talk about some of the ways you can get more of it in your diet.
1. Incorporate Protein Powder
An excellent way to get more protein in your diet is to incorporate a protein powder into your day. Protein powders come in a variety of flavors and mix easily with smoothies, shakes, and cereals.
2. Choose Protein-Rich Snacks
If you're a snacker, opting for protein-rich nosh can make a big difference to your daily intake. It will also ensure you're less peckish throughout the day.
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3. Start With A Protein-Rich Breakfast
Breakfast is the most important meal of the day. Starting your day with a protein-rich meal will regulate your appetite throughout the day, helping you make better food choices.
4. Eat More Nuts
Nuts like almonds, peanuts, and cashews are an excellent source of protein and other nutrients. Swapping out junky carb-laden snacks with nuts will help you hit your protein goals.
5. Choose Lean Meats
Lean meats have less saturated fat and fewer calories for every gram of high-quality protein they provide compared to red meat. That means they're better for weight management and cholesterol.
6. Eat More Beans
Beans are a wonderful protein-rich food that you can easily incorporate into meals. They're extremely versatile, provide a plant-based alternative to meat, and are also high in fiber.
7. Try Protein-Rich Alternatives
Instead of choosing regular pasta, try lentil and chickpea versions. Simple swaps like this can make a remarkable difference to your protein intake without you even noticing.
8. Try To Eat Protein At Every Meal
Whether it's throwing some tofu into your stir fry or some ground turkey into your pasta sauce, try to incorporate some protein into every meal. Mixing protein with your carbs will help avoid blood sugar spikes and crashes.
9. Pair Grains & Beans
If you're cooking rice or couscous, why not throw some beans in there? It's an easy change that will add some flavor as well as protein to your grains.
10. Eat More Dairy
If you're trying to get more protein in your day, don't forget about dairy. It gets a bad rep for its fat content, but there are plenty of low-fat options, like cottage cheese or yogurt, that are extremely high in protein.
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