Adequate protein consumption is essential, whether you’re an older adult looking to maintain muscle mass as you age, you are an athlete or regular exerciser looking to build muscle or you have recently started taking weight-loss medications, in which case you’ve probably heard a lot about the importance of eating more protein. Most likely, you have inquiries. Does consuming more protein aid in weight loss? Does protein strengthen muscle? What are the other benefits of eating more protein? Continue reading to learn five reasons to consume more protein.
1. Stop the hunger
The body experiences a specific hormonal response when protein is consumed, which reduces appetite. Self-reported feelings of less hunger, less desire to eat, less food consumption, and more feelings of fullness and satiety demonstrate this appetite suppression. You will eat less, digest more slowly, and feel full for longer as a result of a cascade of hormonal responses that reduce your appetite, suppress your appetite, slow down gastric emptying, and increase satiety.
2. Boost your metabolic rate
Consuming more protein results in a higher energy expenditure. There are three ways that daily energy expenditure occurs: The number of calories burned while you are completely still (resting energy expenditure, or REE) Diet-induced energy expenditure (DIT): The increase in caloric expenditure that occurs after eating to support nutrient absorption, metabolism and storage.
Activity-induced energy expenditure: The amount of calories burned while exercising Fat typically accounts for 0 to 3 percent, carbohydrates for 5 to 10 percent, and proteins for 20 to 30 percent of total energy intake. In other words, dietary protein increases energy expenditure because it requires more calories to digest, absorb nutrients, and store than fat or carbohydrate. Additionally, protein preserves REE by preventing the loss of lean muscle mass (more on that below).
3. Increase and maintain muscle mass
When combined with physical activity and when cutting calories while dieting, the consumption of post-workout protein, in addition to the adequate amount of protein consumed throughout the day, is crucial for repairing, building, and maintaining lean muscle mass. Consuming enough protein has been shown to have an effect on muscle hypertrophy, strength, and function. Additionally, research indicates that when cutting calories as part of a weight loss diet, maintaining an appropriate protein intake preserves muscle mass rather than causing the body to break down muscles for energy.
4. Enhance mood
The way you feel may be influenced by what you eat. Higher levels of happiness, wellness, and well-being are associated with higher protein and fat intake, as well as lower anxiety and depression. This relationship may be influenced by the rate of nutrient absorption. Eating protein slows carbohydrate absorption and increases the release of norepinephrine and dopamine, which are both hormones that make us feel good.
5. Maintain mental clarity
In the United States, cognitive decline will affect one in nine adults, according to the Centers for Disease Control and Prevention. When there are a lot of tasks to do, eating protein makes working memory and executive function better. The source of protein may also play a significant role, according to research. Consumption of animal protein may aid in the prevention of cognitive decline in populations whose diets are dominated by plants, whereas consumption of more plant protein may be linked to greater cognitive decline. Fish, shrimp, and poultry proteins, in particular, may slow cognitive decline.
