WHY PROTEIN MATTERS (AND YOU’RE PROBABLY NOT EATING ENOUGH)
By David OttobreDare MD
Protein is the building block of life.
It’s not just a fuel source for your workouts; it plays a critical role in nearly every process in your body. It’s one of the most important nutrients you can consume, supporting things like immune function and hormone production as well as body composition.
However, when most people come to DARE. we find that they are chronically undereating protein. This is without a doubt one of the key factors behind their weight gain over months and years.
With busy schedules and convenient processed foods, we find that people skip protein without even realising.
If you’ve been sleeping on the power of protein, now is the time to learn why it matters and how to make it a priority in your life. Get ready to unlock the benefits of this mighty nutrient and experience the positive impact it can have on your health journey.
Why protein is so important
Protein is a fundamental macronutrient that plays a vital role in the human body. It is often referred to as the “building block of life” due to its crucial function in cellular structure and function.
Without getting too sciencey – protein is composed of amino acids, which are the basic units that form the complex molecules responsible for a wide range of bodily processes.
These amino acids are essential for the growth, repair, and maintenance of tissues, including muscles, organs, and the immune system. They are also involved in the production of enzymes, hormones, and other important biomolecules that regulate various physiological functions. Basically, protein powers the majority of the vital processes in the body.
The importance of protein cannot be overstated. It is a vital macronutrient for both physical and mental health.
The role of protein in body composition
Most people who come to us need to eat more protein, not just for the health benefits, but also for their body composition.
When you have a goal of fat loss or weight loss, eating adequate protein is a key factor in changing your physique.
The importance of protein for body composition lies in two factors: 1. being the satiating nature of the nutrient. Aka, it keeps you fuller for longer. And 2. Being the role it plays in building muscle.
The science
The process of muscle growth and repair relies heavily on the availability of amino acids. When you’re trying to gain muscle and change the shape of your body, eating enough protein is absolutely essential as muscle protein synthesis can’t occur without it.
When you aim to build muscle with strength training, your muscles undergo microscopic tears and damage. This damage triggers the body’s natural repair mechanism, which requires an influx of protein to facilitate the rebuilding and strengthening of the muscle fibres.
When you eat enough protein, amino acids can be infiltrated into those tears to increase your muscle size and strength. But without sufficient protein, the stimulus of strength training goes to waste. While you might be stimulating the muscle to grow, without the proper nutrients to repair the muscle, it cannot build and grow.
This is why muscle building and protein intake go hand in hand.
Protein and weight loss
Protein is not only essential for muscle building and repair, but it also plays a significant role in weight management. Here’s how:
- It keeps you fuller for longer
Protein is highly satiating, meaning it helps to keep you feeling full and satisfied for longer periods. This is due to the way protein is metabolised in the body, which requires more energy and time compared to carbohydrates and fats.
When you consume protein-rich foods, they trigger the release of hormones peptide YY and glucagon-like peptide-1 (GLP-1). These hormones signal to the brain that you’ve had enough to eat, reducing the likelihood of overeating and snacking between meals.
- Higher thermic effect from food
Protein has a higher thermic effect than other macronutrients. This means the body expends more energy to digest and metabolise protein which keeps your metabolism firing.
It’s one of the reasons that when you eat protein your body feels quite “on” and firing vs when you eat carbs you feel quite sluggish. Burning off protein is a bit of a workout for the body. We’ve all heard of meat sweats – well, there’s actually science behind it! The energy expenditure involved in protein metabolism is a lot higher than other foods and this means we burn as we eat.
- Preservation of lean muscle mass
During periods of caloric restriction, preventing the loss of valuable muscle tissue is vital. By incorporating more protein-rich foods into your diet, you can maintain the muscle that you’ve built while also losing fat.
Protein’s role in supporting immune function
Protein is not only essential for muscle building and weight management, but it also plays a critical role in supporting the immune system.
Protein is a key component of various immune cells, including lymphocytes, which include T-cells and B-cells. These cells are responsible for recognising and responding to foreign invaders, as well as producing antibodies that neutralise harmful pathogens.
Without sufficient protein, the immune system’s ability to mount an effective response is compromised, leaving the body more vulnerable to illness and infection.
Protein is also necessary for the production of cytokines, which are signalling molecules that coordinate the immune response. Cytokines help to regulate inflammation, activate immune cells, and facilitate the healing process. By ensuring a steady supply of protein, you can support the body’s ability to produce these essential immune-regulating compounds, enhancing your overall resistance to illness and disease.
How to incorporate more protein into your diet
Incorporating more protein into your diet is a crucial step in ensuring optimal health and well-being. Here are some of our top tips for including more protein in your diet:
- Eat protein at every meal
Aim to eat a handful of protein at every meal. These could be foods such as chicken, turkey, lean beef, fish, eggs or other unprocessed protein sources.
- Have a high protein breakfast
We see a lot of people opting for cereals or toast in the morning. Mix it up. Try a steak for breakfast or some eggs. Protein at breakfast time is the biggest life hack as it keeps you super full all day.
- Utilise protein supplements
As a general rule, at DARE. we don’t usually endorse supplements. We like you to get all your nutrients from food (because, yummy).
However, if you’re someone who is going from eating virtually no protein to trying to eat over 100g a day, you might find it challenging to meet your protein needs through diet alone.
This is where incorporating protein supplements, such as clean, plant-based protein powders can help. These supplements can be a convenient way to increase your daily protein intake when you first start increasing your protein intake.
Embracing the power of protein for optimal health
By understanding the importance of protein and ensuring an adequate intake, you can unlock a wide range of benefits that can positively impact your overall health and quality of life.
The optimal amount of protein you need will vary based on factors like your age, activity level, and overall health goals, so it’s always best to work with a professional to determine the appropriate protein intake for your individual needs.
If you want to take the first step today and make protein a central part of your health, you can reach out to the DARE. team and book a tour.
Start here.
Sources: