Protein's Cell-Repairing Benefits: Proven Advantages for Your Health

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As one of the essential nutrients for your body, protein plays a crucial role in maintaining every cell in your body, fueling and powering it. However, ensuring enough protein in your diet is as important as knowing if you are eating suitable protein. This article will dig into numerous advantages of protein and how it can aid in weight loss, muscle building, and overall health maintenance.

Feel Fuller with Protein

Hunger is a common challenge for those looking to lose weight or athletes burning many calories. Protein can be beneficial because it keeps you full longer than carbohydrates or fats. Reducing unhealthy snacking and adding high-protein snacks can decrease calorie intake and achieve weight loss goals.

Research indicates that protein is by far the most filling nutrient. In a study, overweight women who increased their protein intake by 15% to 30% of their calorie consumption consumed 441 fewer calories each day without restricting their food intake. The reason for this is that protein lowers the level of the hunger hormone, making you feel fuller for more extended periods. (https://pubmed.ncbi.nlm.nih.gov/15466943/).

The Role of Protein in Reducing Food Cravings

Aside from reducing appetite, protein can also help to reduce food cravings. This is because protein has a significant effect on the levels of hormones that control hunger and satiety. A high-protein diet can lower levels of the hunger hormone ghrelin and increase levels of the satiety hormone peptide YY (PYY) (https://pubmed.ncbi.nlm.nih.gov/16002798/).

Cravings can be a significant obstacle for those trying to maintain a healthy diet. Protein has been shown to be especially effective in reducing cravings for sweet and high-fat foods (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/). One study found that increasing protein intake to 25% of calories reduced cravings by 60%, and the desire for late-night snacking was cut in half (https://pubmed.ncbi.nlm.nih.gov/20847729/). Another study on overweight teenagers showed that consuming a high-protein breakfast significantly reduced late-night cravings (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316344/).

To reduce cravings, it is essential to maintain a diet that is high in protein. Incorporating protein-dense foods such as lean meats, fish, eggs, beans, and nuts into your meals and snacks can help reduce cravings and satisfy you. In addition, minimizing the consumption of processed and high-sugar foods can help to reduce cravings and promote a healthy diet.

Natural Protein Supplements

WHEY PROTEIN CONCENTRATE 80%

PureBulk carries two forms of whey protein concentrate and whey protein isolate.

Click here for product details.

WHEY PROTEIN ISOLATE 90%

Whey protein isolates 90% is a high-quality protein powder extracted from whey, a byproduct of cheese production. Compared to casein protein, whey protein is quickly digested and absorbed, making it an excellent choice for post-workout recovery. This fast absorption makes amino acids readily available for muscle repair and growth. On the other hand, casein protein is better consumed before extended periods of fasting, such as before bedtime, as it digests slowly and provides a steady release of amino acids.

Click here for product details.

PEA PROTEIN 85%

Pea protein is a high-quality protein supplement derived from yellow peas. Pure Bulk's Pea Protein is standardized to contain at least 85% protein, free from additives, sweeteners, fillers, allergens, or preservatives. Its clean and neutral taste makes it a popular choice for adding to smoothies or protein shakes. Pea protein offers a distinctive combination of essential and non-essential amino acids, comprising all the essential amino acids naturally present in pea protein.

Click here for product details.

CASEIN PROTEIN - 100% MICELLAR

100% Micellar Casein Protein is a popular protein supplement bodybuilders use to support muscle recovery after workouts. Derived from cow's milk, casein protein is digested slowly. It releases a steady flow of amino acids into the bloodstream for hours, making it a perfect choice before fasting periods like sleep. Casein protein can sustain muscle recovery and growth with its unique slow-digesting properties.

Click here for product details.

Boosting Your Metabolic Rate with Protein

Protein is not just for building muscle. It also helps increase your metabolic rate, making it easier to burn calories. Maintaining good muscle mass is essential for a healthy metabolism; protein can help you achieve that.

Research shows that protein has a significantly higher thermal effect than carbohydrates or fats - 20-35% versus 5-15% (https://pubmed.ncbi.nlm.nih.gov/15466943/). A high-protein diet has been shown to burn up to 260 more calories per day than a low-protein diet, equivalent to one hour of moderate-intensity daily exercise (https://pubmed.ncbi.nlm.nih.gov/25733634/). By boosting your metabolic rate, protein can also help reduce calorie intake and cravings, making it an effective weight loss and maintenance tool.

Sustaining weight loss is a challenge for most people, but with a high-protein diet, it can be easier to maintain a healthy weight and metabolic rate.

Maximizing Muscle Recovery and Growth with Protein

Maximizing Muscle Recovery and Growth with Protein Eating protein prevents muscle breakdown and promotes muscle growth when combined with regular exercise or physical activity. High-quality proteins found in animal-based foods such as lean poultry, beef, fish, dairy, and eggs, contain all vital amino acids and are rich in branched-chain amino acids (BCAAs) like leucine. Leucine has been shown to significantly promote muscle growth and recovery following resistance and endurance exercise. By consuming enough protein, you can encourage muscle growth and healing, helping you to achieve your fitness goals and maintain healthy body composition. Combining regular exercise or physical activity with protein intake can further enhance muscle growth and recovery.

Consuming protein throughout the day is recommended to maximize muscle recovery and growth with protein, especially after exercise. Consider consuming 20-30 grams of protein per meal or snack, and aim to consume protein within 30 minutes of completing your workout to aid in muscle repair and growth.

On the other hand, while beneficial, plant-based proteins may lack one or more of the essential amino acids the body needs. However, consuming various plant-based protein sources can help you get all the necessary amino acids.

Healthy Food Protein Choices

Dr.Praeger's Breakfast Bowl, Huevos Rancheros, 4 Pack 4 items

Breakfast Bowl, Huevos Rancheros, 4 Pack

Enjoy a sensible breakfast that is ready in minutes. Dr. Praeger's Huevos Rancheros bowl features cage-free egg whites, potatoes, black beans, salsa, and cheese on top of corn tortillas. The recipe is gluten- and soy-free and delivers 13g of protein to fuel your morning. Plus, when you are buying 4, you save even more!

Click here for product details.

Thrive Market Pasture Raised Bone-In Chicken Thighs approx 1 lb

Pasture Raised Bone in Chicken Thighs

There's nothing conventional about our seriously succulent chicken. These bone-in thighs come from humanely, pasture-raised heritage birds that are air-chilled and full of flavor. Perfect for: Instant Pot Chicken Adobo.

Click here for product details.

Thrive Market Sustainably Farmed Striped Bass 1.5 lb Pack

Sustainably Farmed Striped Bass

Sustainably farmed striped bass is raised and harvested off the coast of the Mexican Baja peninsula. Responsible fish farming practices help protect oceans from overfishing and minimize environmental impact. Perfect for: Sweet and Sour Bass.

Click here for product details.

Protein shakes are incredibly convenient, making them useful for active individuals and athletes constantly on the go. When choosing a protein powder supplement, whey protein and plant-based proteins such as soy or pea have effectively promoted muscle growth and recovery.

BCAAS (BRANCHED-CHAIN AMINO ACIDS)

BCAAs are essential amino acids crucial role in protein synthesis and muscle building. BCAAs are known for their anabolic properties and are considered the most influential critical amino acids for promoting muscle building and protein synthesis. The "branched-chain" aspect of BCAAs refers to their unique chemical structure, which includes a side chain of a carbon atom and three hydrogen atoms. These amino acids account for 35% of the essential amino acids in body proteins and fulfill 40% of the body's amino acid requirements. BCAAs are highly concentrated in muscle tissue, making up approximately 14-18% of the body's total BCAAs.

Click here for product details.

Protein for Injury Recovery and Repair

Protein is a crucial component of our tissues and organs, making it an essential nutrient for injury recovery and repair. Numerous studies have shown that consuming more protein after an injury can help speed up recovery time. By consuming protein, you can help support the healing process and promote tissue repair, aiding in a faster and more complete recovery.

Improving Cardiovascular Health and Lowering Blood Pressure with Protein

Protein isn't just crucial for muscle growth and recovery. It also plays a significant role in improving cardiovascular health. Unregulated high blood pressure or hypertension can cause a range of health problems, such as heart attacks, strokes, and chronic kidney disease.

Research shows that protein consumption can help lower systolic and diastolic blood pressure levels. An analysis of 40 controlled studies found that increased protein intake decreased blood pressure (https://pubmed.ncbi.nlm.nih.gov/20711407/).

Furthermore, a high-protein meal plan can reduce LDL (bad) cholesterol and triglyceride levels (https://jamanetwork.com/journals/jama/fullarticle/201882). Consuming more protein improves your cardiovascular health and reduces age-related muscle deterioration. As you age, your muscles gradually weaken, but consuming enough protein can help slow down this process (https://www.ncbi.nlm.nih.gov/pubmed/18469288).

Maintaining bone mass is also crucial, especially for women at a higher risk of developing osteoporosis after menopause. Consuming adequate amounts of protein and staying physically active through weight lifting or resistance exercises can help preserve bone mass and reduce the risk of fractures (https://www.bones.nih.gov/health-info/bone/osteoporosis/overview).

Determining Your Protein Needs

To reap the benefits of protein, it's essential to understand how much you need, especially if you're using it to supplement your workouts. Timing of protein intake is critical for athletes or anyone trying to build muscle as it helps repair and rebuild muscle after physical activity. To maximize muscle recovery and growth, aim to consume 20-40 grams of protein within 30 minutes after physical activity.

While the average individual already gets 15% of their calories from protein, some people may benefit from increasing their intake to more than 25-30% of calories to achieve weight loss, metabolic health, or muscle mass and strength gain. Consulting a healthcare professional or registered dietitian is essential to identify your individual protein needs and guarantee that you are consuming enough to meet your objectives.

Jairo Hernandez

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