Protein is one of three macronutrients (the others being fat and carbohydrates) and plays a major role in the repair and growth of muscle tissue, nutrition and bodily function. Unfortunately, too many people underestimate how much protein they need and would benefit greatly from increasing their total daily protein intake. Today we look at the top 5 reasons why you need to increase your protein intake and how this would benefit you. Sit back, relax, grab a protein shake and prepare to learn more about this super macro.
1. Building muscle
Proteins (amino acids) provide the building blocks your body needs to make muscle tissue. Without adequate intake of protein, you simply will not have the bricks to build your body. Proteins comes from a variety of food sources. Chicken, eggs, beef, fish and dairy (including Scorpion Whey Protein) are all sources of complete proteins and for muscle building, should be included into your diet daily. If you are a vegetarian or vegan, then adding a protein powder into your diet can help you boost your total daily protein intake and potential gains. If your goal is muscle growth, we recommend that you aim for between 1.8-2.2g of protein per kg of body weight per day.
2. Helps to reduce appetite
Protein is the most satiating macronutrient and can help individuals feel fuller for longer. Out of the three macronutrients – protein, carbohydrates and fat, protein has been shown to decrease appetite by reducing the hunger hormone ghrelin. Secondly, protein has been shown to increase the level of peptide YY. Peptide YY is a hormone that helps to reduce appetite. This twofold effect can play a vital role in helping individuals remain full and satisfied while on a calorie restrictive diet.
3. Good for bone health
Long term studies suggest that protein, especially complete protein sources, has a major positive benefit on bone and structural health. Individuals who eat a higher protein diet have been shown to be at a lower risk of osteoporosis and bone fractures. This is especially important for women, who are at a higher risk of osteoporosis after menopause. Eating a diet rich in protein and staying active is the key to having good bone health.
4. Can help improve body composition
While in a calorie deficit, it is important for individuals to boost their total daily protein intake. There are two reasons for this. Firstly, by increasing your protein, you can help your body retain muscle mass. During a calorie restrictive diet, your body’s ability to recover and build muscle is compromised. By increasing your total daily protein you can help your body maximise muscle protein synthesis and restrict muscle loss. Secondly, protein has a higher thermic effect compared to carbohydrates and fat. This means it requires more energy for your body to metabolise protein. This effect is small, but every calorie counts in the battle for the shreds.
5. Helps you stay strong as you age
Unfortunately as we age, our body’s ability to retain muscle mass also decreases. This is a given, however, by ingesting a high protein diet we can limit the amount of muscle loss and slow down the aging process. Add in resistance training and a physical lifestyle and here is the eternal fountain of youth.
Looking to boost your total daily protein intake? Try one of our Scorpion’s protein products today! https://www.scorpionsupplements.co.nz/supplement-category/whey-protein/