Protein has many roles in the body including recovery, immune support, hormone regulation, skin support, and energy source. In combination with exercise, protein is an important factor for gaining lean muscle mass and losing weight.
Protein is made up of amino acids. The human body needs 20 different amino acids to function properly, 9 of which are essential. Essential amino acids are required by the body but not made in the body, so they must be consumed through the diet. Amino acids can be taken together as protein or amino complexes or used individually for specific functions such as mental focus, immunity, gastrointestinal tract support, and muscle sparing.
There are numerous food sources of protein including eggs, meat, poultry and dairy foods. For plant-based options, nuts and seeds, beans and legumes, and algae like spirulina are all options. When it comes to protein powders, whey, collagen, and plant-based proteins are the most popular. These offer a convenient way to take in protein in the form of a shake, blended with fruit into a smoothie, or used in baking.
Benefits of Protein
Appetite Reduction and Satiety. Shifting away from simple carbohydrates like bread, cereals, and sweets, to more protein foods mean blood sugar remains more stable since proteins are digested slower than carbohydrates. This helps contribute to satiety or feeling satisfied. In addition, those choosing plant-based proteins will also get more fiber which can also support satiety and weight control. People who consume adequate protein may end up consuming less calories throughout the day.
Energy & Performance. Because of protein is digested in the body, it can help you to feel more energized throughout the day. Studies have shown that plant-based and whey protein can enhance athletic performance and improve energy levels.
Recovery and Repair. Protein supplies the amino acids needed to support repair and growth that occurs from muscle breakdown during exercise. In addition, protein is helpful for repair from injury and even surgery. Protein is an important part of recovery.
Skin and Joint Health. Collagen, the main structural protein in the body, has been shown to help support the health of skin and joints. Collagen plays a role in joint health and structure, so it is commonly used by those dealing with joint pain. Research suggests that collagen use may help reduce pain associated with osteoarthritis. Type II chicken collagen and Type V from eggshell membrane have both been studied specifically for joint health. Ingesting collagen has also been found to help support the body’s production of collagen, improving overall skin health, firmness and elasticity, and counteracting signs of aging.
As with all macros, protein intake should be taken within a balanced context of appropriate exercise, diet and hydration.
