Protein Power: The Importance of a High-Protein Diet

This week I was trying to convince a client (I'm not going to name and shame, Angela) 😆 of the importance for her to increase her protein intake if she wanted to start seeing better results. She, like many of us have done at some point in our lives, skips breakfasts or has a piece of toast with her coffee, has a decent lunch with a protein and carbs and a very light dinner or sometimes just a yogurt.

I have talked in a previous article about the metabolism and what not eating enough for a prolonged period of time can do to your body, you ca read it here.

But she is not alone, this is the result of decades of nutrition guidelines pushed by our governments. In 1992 the US introduced the food pyramid that most of the rest of the world would follow, it pushed the consumption of carbohydrates as our main source of energy and the base of the food pyramid, limiting the the intake of protein and even more of fat to push their own agenda ( I am not going to get into this in depth but hopefully by now most people is aware of this).

A high protein diet was only associated with bodybuilding and the pursue of building an extremely muscular physique, so the popular believe was that you didn't need a lot of protein to survive and be "healthy", and it still is to some extent for many people.

Food pyramid introduced by the USDA, used from 1992 to 2005

While it is true than you don't need to consume a lot of protein to survive, you certainly need to consume quite a bit more that most people do to thrive, and the proof is in the obesity and diabetes epidemic we are suffering around the world.

Protein plays a crucial role in various bodily functions, from supporting cell growth and repair to maintaining a healthy weight. Let's delve into the importance of a high-protein diet for both muscle development and overall health.

1. The Building Blocks of Life

Proteins are composed of amino acids, which are the essential building blocks of muscle tissue, as well as other cells like skin and hair. When you consume protein, your body breaks it down into amino acids, which are then used to repair and build new tissues.

amino acid molecules

2. More Than Just Survival

The recommended daily protein intake is often based on the minimum amount needed for survival. However, to thrive and optimise your health, you'll likely need to consume more protein. Adequate protein intake is essential for various bodily functions, including:

• Immune function: Proteins play a vital role in the immune system, helping to fight off infections and diseases.

• Hormone production: Many hormones, such as insulin and growth hormone, are proteins.

• Bone health: Protein is essential for maintaining bone density and strength.

3. Fuelling Muscle Growth and Strength

If you don't consume enough protein, your body won't have the necessary building blocks to grow and repair muscle tissue. This can lead to a decrease in muscle mass and strength. Multiple studies have found that consuming adequate protein is essential for maximising muscle growth and strength gains, especially when combined with resistance training.

4. Curbing Hunger and Supporting Weight Loss

Protein is the most satiating macronutrient, meaning it helps you feel fuller for longer. This can be beneficial for weight loss as it can reduce overall calorie intake. multiple studies have found that consuming a high-protein diet can lead to greater weight loss and fat loss compared to a low-protein diet.

Conclusion

A high-protein diet is essential for both muscle development and overall health. By consuming enough protein, around 1g per pound of target bodyweight, you can support muscle growth, boost your immune system, maintain bone health, and even aid in weight loss. Incorporating protein-rich foods into your diet is a simple yet powerful step towards a healthier and stronger you.

Here are some articles and studies on the topic if you want to read more about it:

• Weight loss

  A meta-analysis of 37 studies found that participants who increased their protein intake by 18–59% reduced their body weight by an average of 1.6 kg. Read here

• Better food choices

  A Rutgers study found that eating more protein while dieting can lead to better food choices. Read here

• Reduced cravings

  A study in overweight men found that increasing protein to 25% of calories reduced cravings by 60%. Read here

• Improved appetite control

  A high protein diet can help with appetite control and satiety. Read here

• Preserved muscle mass

  A high protein diet can help preserve muscle mass and strength, especially in older populations. Read here

Until next time!