By: AndyC
Added: 27 March 2024
Protein, often referred to as the building block of life, plays a pivotal role in maintaining overall health and well-being. From supporting muscle growth and repair to regulating hormones and enzymes, its benefits are unparalleled.
Why your body needs protein
Proteins are comprised of amino acids, which are the fundamental building blocks of muscle, skin, hair, and virtually every other tissue in the body. When we consume protein-rich foods, our bodies break them down into amino acids, which are then utilised for various physiological functions.
One of the primary benefits of protein is its role in muscle growth and repair. Resistance exercise, such as weightlifting, creates microscopic damage to muscle fibres. Protein provides the necessary amino acids to repair and rebuild these fibres, leading to muscle growth and increased strength.
Moreover, protein plays a crucial role in regulating hormones and enzymes. Hormones like insulin and glucagon, which regulate blood sugar levels, are composed of proteins. Enzymes, which facilitate biochemical reactions in the body, are also predominantly made of proteins. Ensuring an adequate intake of protein is vital for maintaining hormonal balance and metabolic function.
The healthiest sources of protein
While protein can be found in a variety of foods, some sources are healthier than others. Here are some of the top sources of protein that offer additional nutritional benefits:
- Eggs: Eggs are a complete protein source, meaning they contain all nine essential amino acids. They are also rich in vitamins and minerals, including vitamin D and choline.
- Dairy Products: Greek yogurt, cottage cheese, and milk are excellent sources of protein and calcium, which is essential for bone health.
- Legumes: Beans, lentils, and chickpeas are plant-based sources of protein that are also high in fibre, making them beneficial for digestive health.
- Lean Meats: Chicken and turkey are excellent sources of protein. They are also low in saturated fat, making them heart-healthy choices.
- Fish: Salmon, tuna, and other fatty fish are not only rich in protein but also contain omega-3 fatty acids, which are essential for heart and brain health.
Does excess protein turn into fat?
One common misconception is that consuming excess protein can lead to weight gain and fat accumulation. However, numerous studies have debunked this myth.
Research published in the National Library of Medicine concluded that older adults better retain lean mass while losing fat mass when they consume energy-restricted higher-protein rather than normal-protein diets.[1]
Another review published in the International Journal of Exercise Science investigated the effects of overfeeding on body composition. They concluded that overfeeding on carbohydrate and/or fat results in body composition alterations that are different than overfeeding on protein. Dietary protein appears to have a protective effect against fat gain during times of energy surplus, especially when combined with resistance training. Therefore, the evidence suggests that dietary protein may be the key macronutrient in terms of promoting positive changes in body composition. [2]
Additionally, protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest, absorb, and metabolise. This phenomenon, known as the thermic effect of food (TEF), can boost metabolism and calorie expenditure, further preventing the conversion of excess protein into fat.
Protein is an essential nutrient that offers a myriad of health benefits, including muscle growth, hormone regulation, and metabolic function. By incorporating fish, eggs, dairy products, lean meats, and legumes into your diet, you can ensure you're getting the healthiest sources of protein.
Also, excess protein is unlikely to be converted into fat, thanks to its unique metabolic pathways and the thermic effect of food. So, embrace the power of protein and fuel your body for optimal health and vitality.
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