5 amazing benefits of protein beyond building muscle
When you think of the benefits of protein, building and maintaining muscle is what comes to mind. But these powerful nutrients have many other benefits as well—from increasing energy and immune function to helping you lose weight. In other words, it’s not just for bodybuilders.
“Protein is broken down into amino acids, and those amino acids are needed for almost every function,” says Brittany Michels, MS, RDN, registered dietitian of The Vitamin Shoppe. one of the body. “We all need a basic amount of protein,” he adds, noting that the daily total should be 25 to 35 percent protein. Here it is Men’s HealthWe typically recommend that men get 1.2 to 1.6 grams of protein each day for every kilogram of their body weight.
Protein comes mostly from whole foods like meat, fish, eggs, and dairy—and that’s generally the best way to go. “My first tip is to focus on incorporating protein-rich foods into every meal,” says Michels. “Plan each meal around your protein choices, rather than an afterthought. Looking at your plate, your protein intake should take up at least a quarter of the plate. Then half should be non-starchy vegetables, and the last quarter should be starchy vegetables or grain.”
But if you find you need to supplement your diet with other nutrients, there is another option. “It’s good to supplement with protein powder when you’re lacking protein in a meal or after a workout,” says Michels. “You can add it to shakes, fruit smoothies, dips, oatmeal, batter of pancakes, even salads.” By using multiple sources of protein, you can develop a healthy eating pattern that allows you to enjoy the many health benefits that nutrients provide. There are also types Many protein powders are available at The Vitamin Shoppe, including animal and plant-based options in a variety of flavors.
Here’s how protein helps other body functions support your efforts – in and out of the gym.
1. Supports Immune Function
The amino acids found in whey protein – namely glutamine, arginine and cysteine play a major role in strengthening the immune system, which helps the body fight diseases and infections. “These amino acids are necessary for proper immune support,” Michels says. So a lack of protein in the diet can negatively affect the immune system.
2. Supports Heavy Weight
“Many people associate weight loss with cutting calories,” says Michels, “but they don’t realize that getting enough protein is important. “It helps produce satiety hormones, which make let’s feel full. It also has little effect on blood sugar levels, thus preventing spikes and accidents that can lead to overeating. “When you’re in a calorie deficit, maintaining a protein diet helps maintain muscle mass—which is important, because muscle burns more calories than fat.”
3. Supports Bone Health
Protein plays an important role here by enhancing calcium absorption and supporting collagen production. It also raises levels of insulin-like growth factor 1 (IGF-1), a hormone that helps build and repair bones. However, these effects are also dependent on getting enough calcium, so you want to eat a diet high in protein. and calcium, such as yogurt, cheese, almonds and certain fish, including salmon and sardines.
Here’s another area where protein powders can help—especially whey products, which often contain 10 percent or more of your daily calcium needs for every gram. 20 more protein. Many plant-based protein bars are also fortified with calcium.
4. Helps Support Energy Levels
Protein can be converted into glucose, which provides sustained energy during exercise, between meals, or when fasting. And because nutrients are digested more slowly in the body than carbohydrates, they provide sustained energy with less risk of crashing. “Protein’s role in maintaining and repairing muscle also supports energy production,” says Michels. “Since muscle is more efficient than fat tissue, more muscle equals more energy.”
5. Promotes Healthy Skin, Hair and Nails
All of this depends on two important structural proteins: keratin and collagen. Keratin helps your hair and nails grow, while collagen makes your skin soft and firm. Even beyond these visible body parts, “protein forms the everybody cells and tissues of the body, including cells and organs, as well as hair, skin and nails, “Michaels says. So if a person does not meet their protein goals, all areas will be affected.
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