Make no mistake. Protein is one of the key elements for maintaining good health. We’re talking of a nutrient that should be part of your everyday intake to meet the body’s needs. According to the Dietary Reference Intake (DRI), the daily protein intake should be 0.36 grams per pound of bodyweight or 0.8 grams per kilogram.
But, there’s a good deal of evidence that supports a higher protein intake for different kinds of health benefits and weight loss. In this blog post, we’ll go through the protein’s beneficial effects and the power of proper protein nutrition in your diet. This article takes a detailed look at protein’s beneficial effects and how to get the best results on a high-protein diet.
What Is Protein?
Protein is a micronutrient along with fat and carbs. One of the main roles of a protein is to repair and maintain the tissues of muscles, bones, and skin. Protein’s other crucial task is to be a sort of chemical messenger that allows cells and organs in your body to communicate with each other. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Additionally, enzymes are proteins. They are known to catalyze more than 5,000 biochemical reaction types. This means that all of those chemical reactions that take place in our bodies are driven by protein!
But the real question is, what is a protein made up of?
The short answer is that protein consists of smaller units known as amino acids. There are 22 amino acids, 9 of which are considered to be essential to the body. We call them essential for one reason: the human body is incapable of creating them on its own. This leaves us with only one logical option – they must be part of our regular nutrition. It’s worth noting that some foods provide better quality protein than others, mainly based on their amino acid profile. Broadly speaking, the most complete natural food is considered to be of animal origin. This is because they contain all essential amino acids in the optimal amounts that your body needs.
Vegetable proteins, on the other hand, do not provide adequate amounts of these 9 essential amino acids. But, they can be (and usually are) combined with other plant sources to make a complete protein. Some examples of high-protein plant foods are beans, grains, soy, legumes, and seeds.
Even though the quality of the protein is important, the key is the amount of protein you consume. Many researchers don’t agree with the current protein intake recommendation. They say that to stay healthy in the long term, you’ll need a lot more protein.
Fullness and Appetite
Eating more protein can help suppress your hunger and appetite hours after eating.
This is because proteins assist the production of hormones (PYY and GLP-1) that make you feel full and satisfied.
Additionally, protein reduces the levels of ghrelin or better known as the hunger hormone. 12 healthy women participated in a controlled study. Half of them consumed a high-protein diet. This group experienced higher GLP-1 levels, less hunger and greater feelings of fullness. The second group ranked much lower in the same categories due to the lower-protein diet. The results from this study prove that people really experience these effects on appetite and fullness. In conclusion, a higher protein intake leads to a natural reduction in food intake.
Can Protein Help Improve Health?
If you aim to lower your blood pressure, lose weight, or improve heart health, getting more protein might help! Particularly, consuming protein from plant sources rather than red meat has been shown to reduce the risk of heart disease.
This is one of the benefits of our green bone broth made from pea. Pea protein houses about 3 times more the arginine amino acid which leads to boosting muscle gains. Our pea protein broth has plenty of heart-healthy benefits. It contains high levels of magnesium, benefiting heart and brain health. Peas undergo processing to remove most of the fiber and starch content. This, combined with the fact that they don’t contain major allergens or lactose, make pea protein the perfect option that’s easy on the stomach. It’s also 94% digestible.
Adding our pea protein broth to your diet will help keep blood sugar spikes at bay supporting you to sustain your energy for longer periods. You can buy this green bone broth powder in our online Shop.
Other Beneficial Effects of Protein
As a plus to the favorable effects on weight, protein may help improve health in several other ways:
- Increase muscle mass: Studies have shown a higher protein intake can increase the muscle size and strength when combined with resistance training.
- Reduce the pace of your muscle loss during aging. Many people lose muscle as they age. One study found that adding a daily protein shake helped protect muscle health in older men and those with age-related muscle loss.
- Stronger bones: Higher protein intake may promote bone health. In one study, older women with the highest intake of animal protein experienced a whopping 69% reduced risk of hip fracture.
- Faster wound healing: High-protein diets can enhance the healing of wounds. Wounds related to surgery or injury, including bedsores.
Following a High Protein Diet
If you want to follow a high-protein diet, choose your protein wisely. Good choices include soy protein, beans, nuts, fish, skinless poultry, bone broth, lean beef, pork and low-fat dairy products. Avoid processed meats.
The quality of the carbohydrates (carbs) you eat is important too. High protein diet is very simple to follow and can be customized according to your food preferences and health-related goals. For instance, it’s recommended to follow a low-carb, high-protein diet to keep your blood sugar under control. You can follow a dairy-free diet that is rich in protein if you avoid milk products. Even a vegetarian diet can be high in protein if it includes eggs or dairy and plenty of legumes and other plant proteins. Here are a few basic guidelines for following a high-protein diet:
- Keep a food diary: Start a food diary using an app or website that provides protein values for thousands of foods. These apps allow you to set your calorie and macronutrient goals.
- Calculate protein needs: To calculate your protein needs, multiply your weight in pounds by 0.6–0.75 grams, or your weight in kilograms by 1.2–1.6 grams.
- Eat at least 25–30 grams of protein at meals: Consuming a minimum of 25 grams of protein at meals may promote weight loss, muscle maintenance and better health.
- Include both animal and plant proteins in your diet: Eating a combination of both types helps make your diet more nutritious.
- Choose high-quality protein sources: Focus on fresh meats, eggs, dairy, and other proteins, rather than processed meats like bacon and lunch meats.
- Consume well-balanced meals: Balance high-protein foods with vegetables, fruits and other plant foods with every meal.
The Bone Broth Diet
If you want to boost your energy and vitality, we recommend checking out The Bone Broth Diet created by Dr. Kellyann Petrucci. The Bone Broth Diet increases your intake of the nutrients and compounds that support gut, skin, joint, and bone health.
The bone broth diet is a 21-day plan that’s ideal for anyone who wants to nourish their bodies with nutrients that help you thrive. If you’re up for this, check out our bone broth powders that will make this journey a pleasant ride.