10 Science-Backed Reasons to Eat More Protein

Your body has nearly thousands of varieties of proteins that perform a range of activities.

Proteins are essential for the growth and maintenance of every tissue and organ, including the muscles and bones.

Proteins also play an important role as:

• Antibodies in your immune system
• Hemoglobin that transports oxygen in your blood
• Enzymes that help catalyze various reactions in the body
• Hormones that regulate various functions in the body

Here are 10 science-backed reasons to eat more protein:

1. Increases muscle mass:
   • Protein is the primary structural component of your muscles.
   • Eating enough protein helps you retain muscle mass and encourages muscular development when you conduct strength training.
   • Numerous studies have reported that consuming a high-protein diet can assist muscle growth and strength.
   • If you are physically active, lifting weights, or attempting to grow muscles, you must consume adequate protein.
   • Maintaining a high protein intake can also help prevent muscle loss during weight reduction.
2. Recovers the body post-injury:
   • Protein can help your body heal after an injury, as it is the primary building component of the body's tissues and organs. 
   • Numerous studies have reported that eating more protein after an injury can have a major effect on healing.
3. Reduces hunger:
   • Higher protein intake implies that you need to consume less food throughout the day to be content, helping you feel fuller with less food.
   • When you consume a high-protein diet, your body creates more satiety hormones such as cholecystokinin and peptide YY, which tell your brain that you are full.
   • In addition to satisfying hunger, protein can help you feel less hungry in between meals, as it slows digestion, making it easier to avoid nibbling on junk food when hunger hits in the afternoon or late at night.
4. Reduces cravings:
   • Cravings vary from hunger in that the focus is on eating as a reward for the brain rather than as a means of gaining nutrition. 
   • When you boost the protein content of your meals, your brain craves less food, which leads to less late-night nibbling.
   • Protein can help reduce appetite, improve fullness, and lower calorie consumption. 
5. Improves bone health:
   • Your body needs nutrients to function correctly, and these nutrients are obtained from the food you consume. 
   • Protein is one of these essential nutrients, and studies report that consuming more of it helps promote bone health.
   • Bone health is vital for general health throughout your life. 
   • If your bones are healthy and strong, they can help you avoid osteoporosis, a disorder that causes the bones to become weak and brittle. 
   • However, to have strong bones throughout your life, you must ensure that you are getting enough protein every day by eating the correct foods.
6. Improves metabolism and reduces fat storage:
   • Studies have reported that protein is the least likely of all macronutrients to be deposited as body fat when you overeat, especially if you follow strength training regularly. 
   • Total calorie restriction is still necessary for weight loss, and consuming extra protein will not prevent fat formation on its own.
   • Protein is also the most thermogenic macronutrient, and digesting protein burns more calories than fat and carbs. 
   • Therefore, consuming extra protein is linked to a slight increase in metabolism.
   • When paired with other healthy lifestyle adjustments, such as exercising regularly and sleeping properly each night, this can result in considerable weight reduction.
7. Reduces high blood pressure:
   • If you have high blood pressure, including extra protein in your diet may help reduce it and improve your health. 
   • High blood pressure is a significant risk factor for heart attacks, strokes, and chronic renal disease.
   • Studies have reported that a high-protein diet can assist people with hypertension. 
   • A high-protein diet can reduce cholesterol and triglycerides in addition to lowering blood pressure. 
   • Choose lean proteins, such as fish, chicken, or lentils, and avoid processed meats to reap the maximum advantages of boosting your protein consumption.
8. Helps maintain weight loss:
   • If you want to lose weight, boosting your protein consumption might be the answer. 
   • Protein not only boosts metabolism and leads to a spontaneous reduction in calorie intake and cravings but also can aid in weight loss when calories are actively restricted.
   • When it comes to maintaining weight reduction, a small increase in protein can make a major effect. 
   • Protein increases satiety and aids in the preservation of muscle mass during dieting, both of which are important elements in successful weight reduction.
9. Helps you stay fit as you age:
   • Your body gradually loses muscle mass and bone density as you age. 
   • Protein is necessary for the maintenance of these things, along with the maintenance of a healthy immune system, metabolism, and brain function. 
   • Without enough protein in your diet, you may experience:
     • Weight increase or weight decrease
     • Slower metabolic rate (meaning it takes longer to burn fat)
     • Lowered energy levels
     • Reduced strength endurance
   • Maintaining a healthy weight also means having a healthy immune system. 
   • A protein-rich diet keeps your body in excellent form, allowing you to fight off ailments, such as colds and flu.
10. Does not harm kidneys:
    • A commonly believed myth is that eating a lot of protein is bad for your kidneys. 
    • Numerous studies have disproved this misconception, demonstrating that a high-protein diet has no negative consequences on people who do not have renal disease. 
    • If you are one of the many individuals who mistakenly believed this, it is time to put the record straight and begin reaping the advantages of a high-protein diet.
    • However, if you already have a renal disease, consult your doctor about how much protein you must eat.

The recommended dietary allowance (RDA) of protein for most healthy adults is 0.8 grams per kilogram of body weight. The RDA is the quantity of a nutrient that is required to fulfill your basic nutritional needs. In other words, it is the bare minimum amount you need to avoid being ill (and not the exact quantity you should consume every day).

You may calculate your daily protein consumption by multiplying your weight in pounds by 0.36 or by using this online protein calculator.

According to the Institute of Medicine, you should consume at least 10 percent of your daily calories from protein but no more than 35 percent.

Experts recommend that anyone engaging in any degree of physical activity must consume more than 0.8 grams of protein per kilogram of body weight.

Higher daily protein consumption may provide potential benefits for some people in terms of preserving muscle mass and strength. Protein's efficacy may be influenced by how and when it is consumed. Studies have reported that taking small amounts of protein in all meals and snacks throughout the day is rather beneficial than gorging up at supper.