Protein is an essential part of any diet. It is used to build and repair tissues in your body. It’s an important component of every cell in your body. They are long chain amino acids which are the building blocks of muscles, bones, cartilage, skin and blood. Basically, we need it every day!
3 Important Benefits of Protein
Increase Muscle Mass
It helps maintain and build muscle mass. When you weight train, your muscle fibers rips and tears. It helps rebuild/repair these muscle fibers which will increase muscle mass and strength.
It helps keep you full and satiated. This will prevent you from overeating and snacking which will help manage weight loss/maintenance. A process called thermogenesis takes place when consuming protein. This is the process where your body expends more energy in order to break down and digest the protein. Therefore, thermogenesis can promote weight loss since it increases your body’s calorie expenditure.
It consists of key nutrients for bone health which may help in the prevention of osteoporosis. As we grow older, the bone mass in our bodies decreases. This is especially true for women who are at a higher risk of osteoporosis. However, this can be prevented with an active lifestyle and a balanced nutrition plan that is rich in calcium and vitamin D which are the nutrients that can be found in many proteins.
Throughout my fitness journey, I noticed the most difference in my energy levels and my physique when I decided to eat more protein. It’s recommended that with a fitness regime, the amount of protein you consume daily should be approximately 0.8 to 1 gram per pound of body weight. Therefore, I try to consume around 100-110 grams of protein with my body weight of 110 lbs. Most days, I target to get at least 100 grams.
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Protein is also a macronutrient. Read about macronutrients here. If I cannot get all my macronutrients in a day, I make sure to get at least enough protein.
For some great protein inspired recipe ideas, check out Pinterest.
My current go to protein powder is a plant based protein by Vega. It’s all natural plant based and, in my opinion, is the cleanest protein powder.