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 in the body,” says Brittany Michels, MS, RDN, a nutritionist at registered at The Vitamin Shoppe. ‘We all need a basic level of protein,’ he adds, noting that the daily total should be 25 to 35 percent of protein. Here it is Men’s Healthwe typically recommend that men get 1.6 to 2.2 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 including protein-rich foods in every meal,” says Michels. ‘Plan each meal around your protein choices, rather than an afterthought. Looking at your plate, your protein serving should take up at least a quarter of the plate. Then half should be a non-starchy vegetable, and the last quarter should be a starchy vegetable 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 your diet or after a workout,’ Michels says. ‘You can add it to shakes, fruit smoothies, dips, oatmeal, pancake batter, and even salads.’ By consuming multiple sources of protein, you can develop a healthy eating pattern that allows you to enjoy the many health benefits that nutrients provide.
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. Therefore, 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, but they don’t realize that getting enough protein is important. It helps produce satiety hormones, which keep us feeling full,” says Michels. ‘When you’re in a calorie deficit, storing protein helps preserve 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,’ Michels says. ‘Since muscle is more active 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. And even beyond these visible parts of the body, the protein forms the structure of everybody cells and tissues of the body, including cells and organs, as well as hair, skin and nails,’ Michaels says. ‘So if someone is not meeting protein targets, all areas will be affected.’
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