|10 Reasons You Should Eat More Protein Everyday|
What is Protein?
Proteins are essential macronutrients, consisting of one or more long chain of amino acid which is the essential part of all living organisms, especially as the building blocks of body tissue such as muscle, hair, bones, nails, etc.
Daily Recommended Protein Intake
Recommended Dietary Allowances (RDA), the daily dietary intake level of a nutrient considered sufficient to meet your basic nutritional requirements. RDA for protein is 0.8 grams of protein per kilogram of body weight.
RDA is shown below for males and females aged 19-70 years:
Male: 56 g/day
Female: 46 g/day
Below are 10 Reasons You Should Eat More Protein every day:
Wrinkles are primarily caused by sun damage and loss of the proteins collagen and elastin. As we grow older our body inevitably loses muscle mass. One of the easiest ways to improve your muscle mass and to keep your body healthy is to follow a protein-rich diet which accelerates the healing and nourishing skin. Whey protein is good for anti-aging nutrition it contains branch chain amino acids which heal and nourish skin and prevent aging signs.
2. Speed Up Recovery From Injury
Protein is an important building block of body tissues, including muscle. Protein can help the body repair after it has been injured. It speeds up the recovery process. Protein digests into the amino acids which are required to repair damaged muscles, the body needs a steady stream of amino acids to promote healing. Protein helps to rebuild any lost muscle. Body needs extra protein post-injury. The protein-rich diet allows the body to produce new collagen and elastin to help keep tendons and ligaments strong.
Protein is the building block of muscles. Eating adequate amounts of protein promotes muscle growth and helps in maintaining muscle mass. To gain muscle mass one should do exercise and strength training along with high rich protein diet. Also, the constant supply of Protein throughout the day is essential for optimum muscle growth.
4. Healthy Skin
Protein is a building block of skin tissue. It is great for the general health of skin and for its ability to repair itself. Proteins are broken down into amino acids, for the body’s constant reconstruction job. Amino acids help to construct collagen, create lubricating ceramide in the skin which keeps the skin healthy. It also repairs the skin-damaging done by the sun and environmental irritants.
Protein helps you stay full for longer with less food. Eating a high-protein diet can boost the release of a hunger-suppressing hormone peptide. That means you don’t get cravings, and it means you control your hunger. Protein also reduces levels of appetite-spiking hormone ghrelin so you don’t get massive cravings at nights. It can make you eat fewer calories automatically.
6. Burns More Calories
When you replace some of carbs and fat with protein in your diet you actually burn more calories as protein gives a boost to your metabolism. This is because our body needs some calories for the purpose of digesting and metabolizing the food. The number of calories required to burn protein into fuel is much higher than fats and carbs, it means your body will burn way more calories over the course of the day. This way your metabolism will be more efficient and you lose more weight.
7. Controls Diabetes
A Diet high in protein and low in carbohydrates may help Type 2 diabetes patients improve their blood sugar levels. Protein is broken down into glucose less efficiently than carbohydrate and, as a result, takes longer to reach the bloodstream, cause insulin to release gradually, helping the body maintain healthy glucose levels.
8. Lowers Blood Pressure
Short-term clinical trials suggest that dietary protein lowers blood pressure. High-protein diets might reduce the risk of cardiovascular disease by lowering blood pressure. Increasing protein intake may actually help lower systolic blood pressure. Higher protein diets also characterized by higher fiber intakes lead to a 59% reduction in High Blood Pressure risk.
|Lowers Blood Pressure|
9. Healthy Bones
Osteoporosis is a huge issue especially for women after menopause. Improving bone health is an important component of treating and preventing osteoporosis. Protein represents key nutrients for bone health. Protein is crucial for the body’s ability to absorb calcium and grow bones strong. People who eat more protein tend to have a lower risk of osteoporosis and fractures and maintain better bone mass as they age.
10. Healthy Hair
Eating enough protein is important for healthy and strong hair. Protein promotes hair growth because hair follicles are made of mostly protein. Protein-rich diet helps the body to produce keratin, which is fundamental to the hair structure. When keratin weakens, hair strands become dry and brittle. One should eat high protein and iron rich diet to prevent hair loss.
Protein is the basic requirement of the body for repairing, making enzymes, hormones, and other body chemicals. Protein intake should definitely be increased for a healthy life but anything in excess is harmful to health. Too much protein can be harmful to people with kidney disease. Just because protein helps in faster weight lose it is never be advised to completely replace carbs and fats with protein in your diet. Excess of protein may cause bloating, gas, stomach cramps and diarrhea when a lot of protein is fermented in the colon, or if you’re low in digestive acids and enzymes.