The Importance of Protein in Your Diet
Protein what is it and why is it so important?
There are three primary macronutrients our body needs to be able to function at an optimal level - protein, carbohydrates and fat.
Protein is one of the building blocks of the body and is a molecule made up of amino acids, your body uses amino acids to build and repair muscle and bones, and to make hormones and enzymes. Protein can also be used as an energy source if your body is lacking in carbohydrates, which is the body's preferred source of energy.
In terms of the important roles protein undertakes in the body, the list is long. It aids with some biochemical reactions, including digestion, and acts as a messenger between your cells, tissues and organs.
It also plays a vital role in maintaining fluid balance, helping form antibodies, which help fight infection, and transporting key nutrients through your bloodstream into different areas of the body.
While protein is clearly a key nutrient to keep your body functioning at an optimal level, it can also be used to help with your appearance-based goals.
By increasing your protein intake, and replacing some carbs and fats you might otherwise consume with higher protein meals, you can reduce your hunger hormone and boost several satiety hormones in your body. This can have a major reduction in your hunger levels by keeping you fuller for longer. It may also assist in weight loss if that is one of your goals by making a calorie deficit more obtainable. A high level of protein in your diet also boosts your metabolism, which means you burn more calories a day, even at rest, than you would on a lower-protein diet.
While all these physical changes are beneficial, studies also show protein can help lower blood pressure and decrease your bad cholesterol levels, which lowers your risk of heart disease.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. Although studies have suggested that resistance-trained or active individuals, plus women during pregnancy or breastfeeding, may benefit from consuming upwards of 1.6-1.8 grams of protein per kilogram of body weight per day to support muscle growth and recovery.
Protein comes in lots of different forms. It is important to consume a variety of protein sources, including lean meats, poultry, fish, eggs, dairy, beans, nuts, and soy products, to get a balance of essential amino acids. You should also try and eat protein across different meals throughout the day, while also pairing it with carbohydrates and fats to make sure you are getting plenty of other essential vitamins, minerals and fibre.
If consuming enough protein during the day is something you struggle with, a protein shake (or protein water) can be an easy way to boost your protein intake. This helps support all the essential activities protein is needed for and helps you lead a life with more energy and better health.