Protein and its health benefits
Protein is a crucial macronutrient (carbs/fats/protein – components of food that the body needs for energy and to maintain the body’s structure and systems) that offers a variety of health benefits including muscle building, weight loss, heart health, bone health and brain function. Here is how protein can impact each area:
Muscle building
Protein is essential for muscle growth and repair. It provides the building blocks (amino acids) that are used to build muscle tissue. After exercise, consuming protein can help repair and grow muscle fibres – athletes are recommended to consume 0.25-0.3g protein per kg bodyweight post-exercise to maximise muscle synthesis. Higher protein intake can also help prevent muscle loss during weight loss, which is important for maintaining strength and a health metabolism.
Weight loss
Protein can support weight loss by increasing satisfaction, reducing appetite and boosting metabolism. It helps regulate hormones that control hunger and fullness, making you feel more satisfied and less likely to overeat. A high protein intake can also prevent muscle loss during weight loss, which helps maintain a higher metabolic rate. Studies have shown that increasing protein intake can help with weight management and reduce the likelihood of weight regain after weight loss.
Heart health
Higher protein intake has been associated with lower blood pressure and a reduction in risk factors for heart disease, such as bad cholesterol and triglycerides (a type of fate found in your blood). Some studies suggest that protein, particularly from plant sources, can be beneficial for heart health when consumed as part of a balanced diet.
Bone health
Protein plays a significant role in maintaining strong bones. It helps preserve bone mass as you age and reduces the risk of osteoporosis and fractures, particularly in postmenopausal women. Long-term studies indicate that higher protein intake, including animal protein, is beneficial for bone health.
Hair and skin health
Protein is vital for the health of hair and skin because it supplies the body with amino acids required to make keratin, a key structural protein in hair, skin and nails. Adequate protein intake, along with specific vitamins and minerals, supports the body’s natural keratin production. The amino acids from protein are L-lysine and L-proline, which are important for collagen production, contributing to plump and healthy skin. Both animal and plant-based proteins can contribute to the health of hair and skin.
Brain function
Protein is important for the overall maintenance of tissues and organs, which includes the brain. Amino acids from protein are necessary for the synthesis of neurotransmitters and can influence brain function and mental health.
The recommended daily intake by age, sex and level of physical activity varies but generally, adults should aim for 10-35% of their daily calories from protein.
To summarise, protein is vital for muscle building, weight loss, heart health, bone health, and the overall maintenance of the body, which includes brain function. It is important to consume protein from a variety of sources and to balance protein with other nutrients for optimal health.
