Когда лучше усваивается белок: Правда об усвоении белка. Как часто следует употреблять белок, чтобы нарастить мышцы? | Питание | Do4a.com

В какое время дня нужно есть белки 🚩 в какое время дня лучше есть творог 🚩 Диеты

11 июля 2014

Автор КакПросто!

Белки составляют неотъемлемую часть рациона человека. Чтобы протеин усваивался полностью, необходимо употреблять содержащие его продукты в определенное время суток, подстраиваясь под ритмы пищеварительной системы организма.

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Инструкция

Белки – это незаменимый строительный материал для всех клеток организма, входящий в состав ферментов и гормонов. Протеины должны поступать в организм ежедневно в среднем количестве 50-80 г, при этом потребность в веществе у человека зависит от физической нагрузки, возраста, пола, наличия беременности. Во время некоторых заболеваний требуется ограничение употребления белковой пищи. Источниками белка животного происхождения являются мясо, молочные продукты, яйца, рыбные продукты. Растительные протеины можно получить вместе с бобовым, орехами.

Недостаток поступления этого компонента с пищей очень негативно отражается на организме человека. В первую очередь страдают дети, которым нужен строительный материал для полноценного развития. Ощутим недостаток белка и у беременных, ведь плоду требуется дополнительное поступление полезных веществ, которые идут на построение всех органов и систем будущего ребенка.

При недостаточном поступлении белка происходит истощение сердечной мышцы, значительно снижается работоспособность, быстро возникает усталость, появляется раздражительность. Люди, которые испытывают недостаток протеина, чаще болеют, так как именно белок входит в основу защитных клеток организма.

Употребление вещества всегда сопровождается очень большим расходом энергии. Это и стоит учитывать при правильном выборе места для данной пищи в своем рационе. Не нужно и забывать про наличие или отсутствие физических нагрузок в течении дня. Правильным будет употреблять основную часть белковой пищи именно вечером во время ужина. Чтобы организм усвоил белковый компонент, ему требуется много энергии, в результате ускоряются обменные процессы, усиливается термогенез и метаболизм. Оптимально сочетать белок с овощами. Например, куриная отварная грудка и овощной гарнир из сезонных овощей станут отличным полноценным и диетическим ужином.

Очень важно учитывать время потребления богатой протеинами пищи для спортсменов и тех, кто следит за своим весом. Такие продукты необходимо употреблять через 30-40 минут после окончания тренировок. Это может быть нежирный творог с ягодами или кусочками фруктов, мюсли с орехами, льняными семечками, отварное мясо, бобовые, соевый сыр тофу. Такой ужин после тренировки будет способствовать дополнительному расщеплению жировых отложений, увеличению объема и укреплению мышц, усилению обменных процессов.

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90000 When Is the Best Time to Take Protein? 90001 90002 Protein supplements are some of the most popular supplements on the planet. 90003 90002 People use them for a variety of reasons, including to build muscle, lose weight or simply improve their overall health and wellness. 90003 90002 However, many people wonder about the best time to take them. 90003 90002 This article explains when the best time to take protein is, depending on your health goals. 90003 90002 When it comes to essential nutrients, protein sits atop the list.90003 90002 It’s a jack of all trades with many roles in the body. Protein is a source of energy, can help repair damaged tissue, is essential for growth and plays a role in preventing infection and disease (1, 2). 90003 90002 Protein is naturally abundant in foods like meats, fish, eggs, dairy products, grains, seeds and legumes. It is also available as a dietary supplement, commonly known as protein powder. 90003 90002 Here are some of the most well-known protein powders you can buy. 90003 90018 90019 90020 Whey protein: 90021 A dairy-based protein.It contains all the essential amino acids and is quickly absorbed (3). 90022 90019 90020 Casein protein: 90021 A dairy-based protein. It contains all the essential amino acids and is slowly absorbed, which is why people often take it before bed (4). 90022 90019 90020 Soy protein: 90021 A plant-based protein that contains all the essential amino acids. It has also been linked to some impressive health benefits (5). 90022 90019 90020 Pea protein: 90021 A plant-based protein. It has low levels of the nonessential amino acids cysteine ​​and methionine (6).90022 90019 90020 Rice protein: 90021 A plant-based protein with low levels of the essential amino acid lysine (7). 90022 90019 90020 Hemp protein: 90021 A plant-based protein made from hemp seeds that has high levels of fiber and essential omega-3 and omega-6 fats. Hemp protein is low in the amino acid lysine (8). 90022 90043 90002 Protein powders are a useful way to increase your protein intake if you’re always on the go. They are convenient, portable and come in a variety of flavors.90003 90002 To take protein powders, simply mix the powder with water or another liquid of your choice. Many popular supplement brands also sell ready-to-drink protein shakes. 90003 90048 90020 Summary 90021 Protein is an important nutrient that has many roles in the body. It is found naturally in foods and also available as a dietary supplement called protein powder. 90051 90002 People often wonder when the best time to take their protein powder is. 90003 90002 This depends on your health and fitness goals.You may want to consume it at a particular time of day, depending on whether you want to lose weight, build muscle or preserve muscle. 90003 90002 Here are the best times to take protein based on your specific goals. 90003 90058 Losing Weight 90059 90002 Protein is one of the most important nutrients for fat loss. 90003 90002 Eating a high-protein diet can help raise your metabolism and reduce your appetite (9). 90003 90002 Protein helps curb your appetite by reducing levels of the hunger hormone ghrelin, all while increasing levels of appetite-reducing hormones like glucagon-like peptide-1 (GLP-1), peptide YY (PYY) and cholecystokinin (CCK) (10 , 11).90003 90002 This means consuming a protein-rich snack between meals may lead you to eat fewer calories later in the day (12, 13). 90003 90002 One study found people who ate a high-protein yogurt snack during the afternoon ate 100 fewer calories at dinner, compared to those who ate crackers or chocolate as an afternoon snack. The yogurt, crackers and chocolate all provided the same number of calories (13). 90003 90002 To reap the most weight-loss benefits, aim to eat plenty of protein-rich foods throughout the day.90003 90048 90020 Summary 90021 Consuming protein-rich snacks between meals is ideal for fat loss. It may help curb hunger, which could lead you to eat fewer calories later in the day. 90051 90058 Building Muscle 90059 90002 Protein is important for building muscle. 90003 90002 In order to build muscle and strength, you need to consume more protein than your body breaks down naturally during resistance training or weight lifting (14, 15). 90003 90002 The best time to consume protein for optimal muscle growth is a controversial topic.90003 90002 Fitness enthusiasts often recommend taking a protein supplement 15-60 minutes after exercise. This time frame is known as the «anabolic window» and said to be the perfect time for getting the most out of nutrients like protein (16). 90003 90002 However, recent research has shown that this window is much larger than previously thought. 90003 90002 According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass (17).90003 90002 For the average person, resistance exercise and consuming sufficient protein are more important than timing protein intake (18). 90003 90002 That said, people training in a fasted state, like before breakfast, may benefit from taking protein shortly after a workout, as they have not consumed protein in a while (19). 90003 90048 90020 Summary 90021 To build muscle, aim to consume protein within two hours after working out. People who train in a fasted state, like before breakfast, should ideally take protein right after working out.90051 90058 Preventing Muscle Loss 90059 90002 Maintaining muscle mass is especially important as you grow older. 90003 90002 Research shows that people lose roughly 3-8% of their muscle mass each decade after age 30. Sadly, losing muscle is linked to a higher risk of fractures and shorter lifespan (20, 21). 90003 90002 Scientists recommend spreading protein intake evenly across the day to help prevent muscle loss with age. This means eating roughly 25-30 grams of protein per meal (22). 90003 90002 Most Americans eat around three times more protein at dinner than breakfast.This makes consuming more protein at breakfast an ideal way to evenly distribute protein intake (23). 90003 90048 90020 Summary 90021 To help prevent muscle loss, aim to eat 25-30 grams of protein per meal. Taking a protein supplement at meals during which you consume less protein, such as breakfast, can help spread your intake over the day. 90051 90058 Exercise Performance and Recovery 90059 90002 Athletes often wonder when they should take protein for performance and recovery. 90003 90002 For endurance training, combining protein with a source of carbs during and after exercise may improve performance and recovery and reduce soreness (24).90003 90002 For example, a study of 11 cyclists found that taking a protein and carb beverage during training improved recovery and reduced muscle soreness, compared to a placebo (25). 90003 90002 For resistance training, protein can help improve both performance and recovery, whether or not it’s consumed with carbs (24, 26). 90003 90002 For most people, eating enough protein is more important than timing protein intake. However, athletes partaking in resistance training can benefit from taking protein either immediately before or after a workout (24).90003 90048 90020 Summary 90021 Endurance athletes may see improved performance and recovery from taking protein with a source of carbs during and after exercise. Resistance-training athletes can benefit from taking protein either immediately before or after a workout. 90051 90002 The elderly, as well as people looking to build muscle, increase strength and improve exercise performance and recovery, can benefit from taking protein before bed (24). 90003 90002 In a review of studies, scientists concluded that taking protein before bed is an effective strategy to promote muscle building and help them adapt to exercise (27).90003 90002 This is because protein consumed before bed is effectively digested and absorbed, increasing the availability of protein to muscles for recovery throughout the night. 90003 90002 Scientists from that study recommended consuming 40 grams of protein prior to bed to maximize muscle growth and adaptation through the night (27). 90003 90002 In another study in 16 healthy elderly men, half the participants consumed casein protein before bed, while the other half consumed a placebo. The study showed consuming casein protein before bed promoted muscle growth, even in less active elderly people (28).90003 90002 If you want to take protein before bed, you may consider taking a form of casein protein. Casein is digested slowly, which means it can provide the body with a steady supply of protein through the night (29). 90003 90002 You can also get the benefits of casein protein from real foods instead of supplements. Dairy products like cottage cheese and Greek yogurt are high in casein. 90003 90048 90020 Summary 90021 Taking protein before bed may be an effective strategy to help build muscle, increase strength and improve exercise performance and recovery.Elderly people looking to preserve muscle mass may also benefit from taking protein before bed. 90051 90002 There is a common myth that consuming too much protein is bad for your health. 90003 90002 Some believe that consuming too much protein can damage the kidneys and liver and cause osteoporosis, a condition in which people develop hollow, porous bones (24). 90003 90002 However, these concerns are largely overblown and not supported by evidence. 90003 90002 In fact, far more studies show you can safely eat plenty of protein without the risk of harmful side effects (2, 24, 30).90003 90002 For example, a detailed review of more than 74 studies came to the conclusion that healthy adults do not need to worry about how much protein they eat (31). 90003 90002 Most adults can benefit from consuming 0.6-0.9 grams of protein per pound (1.4-2.0 grams per kg) of body weight (24). 90003 90002 People who want to prevent muscle loss can stay on the lower end of that scale, while those wanting to lose weight or build muscle may eat at the upper end. 90003 90048 90020 Summary 90021 The myth that protein is bad for you is largely overblown.Plenty of evidence suggests that healthy adults can eat large amounts of protein without experiencing any harmful side effects. 90051 90002 Protein is an incredibly versatile nutrient. 90003 90002 Sufficient protein intake can aid fat loss, build and preserve muscle and improve exercise performance and recovery. 90003 90002 What’s more, taking it at the right time can further help you achieve your goals. 90003 90002 For example, consuming protein between meals may help curb hunger and reduce calorie intake later in the day.90003 90002 Following some of the strategies above can enable you to better use protein in your everyday routine, helping you reach and maintain your health and fitness goals. 90003.90000 The 7 Best Protein Powders for Weight Loss 90001 90002 Protein powders have long appealed to people who want to build muscle and become stronger. 90003 90002 But they can also help those who want to shed weight. 90003 90002 As a convenient and tasty way to increase your protein intake, these powders offer many weight loss benefits — such as appetite control. 90003 90002 They’re highly concentrated dairy- or plant-based sources of protein that may contain added ingredients to aid weight loss as well.90003 90002 Here are the 7 best protein powders for weight loss. 90003 90002 From snickerdoodle to birthday cake to cookies and cream, there is no shortage of protein powder flavors. 90003 90002 Add to the mix coffee-flavored protein powders, which often contain coffee grounds that are packed with the metabolism-boosting stimulant caffeine. 90003 90002 For instance, this mocha-flavored whey protein by Dymatize contains 25 grams of protein and 113 mg of caffeine per scoop (36 grams) — slightly more than an average 8-ounce (237-ml) cup of coffee (1).90003 90002 In addition to boosting metabolism, caffeine also increases your stamina during workouts, allowing you to burn more fat and calories (2). 90003 90002 This makes coffee-protein blends the perfect snack 30-60 minutes before you exercise. 90003 90002 What’s more, the protein in these products can promote weight loss by decreasing your appetite, allowing you to cut back on the total calories you consume each day (3). 90003 90002 However, not all coffee-flavored protein powders contain caffeine, so read the nutrition label carefully.90003 90026 90027 Summary 90028 Many coffee-flavored protein powders contain caffeine from coffee grounds. Taken together, protein and caffeine enhance weight loss. 90029 90002 Whey protein is probably the most popular protein powder today. 90003 90002 Whey is one of two milk proteins — the other being casein. 90003 90002 Because your body easily digests and absorbs whey protein, it’s often taken after exercise for muscle building and recovery. 90003 90002 While many studies support whey protein’s conventional use for building muscle, many others suggest it may aid weight loss as well (4, 5).90003 90002 This product by Optimum Nutrition contains 24 grams of whey protein per scoop (30 grams) and may support both muscle gain and fat loss. 90003 90002 A review of nine studies found that overweight or obese people who supplemented with whey protein lost more weight and gained more muscle mass than those who did not (6). 90003 90002 The same review reported that whey protein users also experienced significant improvements in blood pressure, blood sugar control and cholesterol levels (6).90003 90002 These weight loss benefits stem mainly from whey protein’s ability to decrease appetite, making you feel fuller throughout the day (7, 8). 90003 90026 90027 Summary 90028 Studies suggest that whey protein is effective for weight management, as it helps you feel full longer and thereby lessens your appetite. 90029 90002 Casein, the other milk protein, is digested much slower than whey but shares many of its weight loss properties. 90003 90002 Casein protein forms curds when exposed to your stomach acids.This means that your body takes a long time — usually 6-7 hours — to digest and absorb it. 90003 90002 However, the slow digestion rate of casein can help you eat less by decreasing your appetite (9). 90003 90002 In one study in 32 men consumed either a carbohydrate drink or casein, whey, egg or pea protein 30 minutes before eating an unrestricted meal. Researchers noticed that casein had the greatest impact on fullness and resulted in the fewest calories consumed (10). 90003 90002 However, not all studies agree.90003 90002 In a different study, people who consumed whey protein 90 minutes before dining at a buffet had less hunger and ate fewer calories than those who consumed casein (8). 90003 90002 These results suggest that casein may be superior to whey protein only when taken 30 instead of 90 minutes before a meal. However, more research is needed to compare casein to whey and other protein powders. 90003 90002 Casein is also a great source of calcium. 90003 90002 For example, this casein protein powder by Optimum Nutrition contains 60% of your daily value for calcium per scoop (34 grams).90003 90002 Several observational studies have linked higher calcium intake to lower body weight, though this effect has yet to observed in randomized controlled trials — the gold standard of scientific evidence (11, 12, 13, 14). 90003 90026 90027 Summary 90028 Casein protein may help you shed weight by controlling hunger levels. Its high calcium content may aid weight loss as well. 90029 90002 Soy protein is one of the few plant-based proteins that contain all nine essential amino acids necessary for human health.90003 90002 As such, it’s a high-quality source of protein that appeals to vegans or those who can not tolerate milk proteins. 90003 90002 It has been shown to have an effect on appetite. 90003 90002 In one study, men were given pizza one hour after consuming whey, soy or egg white protein (15). 90003 90002 Though whey protein was associated with the greatest reduction in appetite, soy was more effective than egg white protein at decreasing appetite and reducing the number of calories consumed.90003 90002 Soy protein has also been shown to benefit women. 90003 90002 One randomized study had postmenopausal women take 20 grams of either a soy or casein protein drink daily for three months (16). 90003 90002 This is the same amount of soy protein found in one scoop of EAS soy protein powder. 90003 90002 Those consuming soy lost more belly fat than those drinking casein, though the differences were not significant (16). 90003 90002 Similarly, another study in both men and women found that soy protein was comparable to other types of protein for weight loss when used as part of a low-calorie meal replacement program (17).90003 90026 90027 Summary 90028 Soy protein is a plant-based protein shown to enhance weight loss comparatively to dairy-based proteins like casein. 90029 90002 Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fiber (18). 90003 90002 Benefits of getting enough fiber in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight (19, 20, 21). 90003 90002 Like protein, fiber has been shown to decrease food intake — and body weight as a result (21).90003 90002 Unfortunately, much — if not all — of the fiber is removed during the manufacturing of plant-based protein powder. 90003 90002 However, some mixed plant-based protein powders are fortified with fiber. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans. 90003 90002 Together, the protein and fiber create a synergistic effect that aids weight loss more than the ingredients individually. 90003 90002 Look for mixed plant-based protein blends that contain more than 5 grams of fiber per serving.90003 90002 For instance, each 43-gram scoop of Fit meal replacement by Garden of Life packs 28 grams of protein from a variety of plant-based sources alongside 9 grams of fiber. 90003 90002 Similarly, this protein powder from Orgain contains 21 grams of protein and 7 grams of fiber for every two scoops (46 grams). 90003 90026 90027 Summary 90028 Dietary fiber has many health benefits, including weight loss. Many mixed plant-based proteins are fortified with fiber for added weight loss benefits.90029 90002 If you dislike or can not tolerate milk proteins, egg white protein is a good alternative. 90003 90002 While eggs ‘key nutrients are found in the yolk, egg white protein is made only from whites — as the name suggests (22). 90003 90002 It’s created by processing dehydrated chicken egg whites into powder. 90003 90002 Egg white protein products — such as this one by NOW Sports — undergo a process called pasteurization. 90003 90002 This prevents 90129 Salmonella 90130 and inactivates a protein called avidin, which binds with the B vitamin biotin and hinders its absorption (23).90003 90002 The appetite-lowering impact of egg white protein is not as strong as that of whey or casein — but research still suggests it can help you eat fewer calories, aiding your weight loss efforts (10). 90003 90026 90027 Summary 90028 If you’re sensitive to dairy products, egg white protein powders are a reasonable alternative. Keep in mind that the weight loss benefits are subdued compared to whey or casein. 90029 90002 Like soy protein, pea protein contains all nine essential amino acids, making it a complete protein.90003 90002 However, pea protein’s amino composition is not comparable to dairy-based protein powders since it’s low in some essential amino acids. 90003 90002 Pea protein powder — such as this product from Naked Nutrition — is made from yellow peas. 90003 90002 It’s hypoallergenic, making it a safe choice for those with intolerances or allergies to milk, soy or egg. 90003 90002 What’s more, pea protein powder is a good plant-based alternative to dairy-based proteins for weight loss. 90003 90002 In one study examining protein and fullness, men consumed 20 grams of a carbohydrate drink or casein, whey, pea or egg protein 30 minutes before a meal (10).90003 90002 Second only to casein, pea protein showed a strong effect on lowering appetite, which resulted in participants consuming fewer calories overall. 90003 90002 Pea protein does not taste like smashed peas, but it has an earthy taste that some people may dislike. 90003 90002 If this is the case, Naked Nutrition offers a chocolate-flavored pea protein powder that is much more palatable. 90003 90026 90027 Summary 90028 Pea protein is a plant-based protein made from yellow peas. It’s hypoallergenic, making it suitable for those with food allergies or intolerances.Pea protein can aid weight loss by helping you eat less. 90029 90002 When it comes to losing weight, creating a calorie deficit is what matters most. 90003 90002 A calorie deficit occurs when you consume fewer calories than you expend. You can accomplish this by eating fewer calories, burning more calories through exercise or a combination of both (24). 90003 90002 Once you establish a calorie deficit, there are some advantages to increasing your protein intake, which protein powders can help you do.90003 90002 Increasing your protein intake helps you lose weight by: 90003 90168 90169 90027 Increasing feelings of fullness: 90028 Protein helps you stay fuller longer, which can lead you to eat less and lose weight (25). 90172 90169 90027 Boosting metabolism: 90028 Compared to carbs or fat, protein demands the most calories during digestion and utilization. Therefore, raising your protein intake can increase calorie burning (26). 90172 90169 90027 Maintaining muscle mass: 90028 When you lose weight, you also tend to lose fat and muscle.Consuming adequate protein — alongside resistance training — can help you maintain muscle and burn fat (27). 90172 90181 90002 That said, protein powders alone will not help you lose weight. They only make dieting easier by controlling your hunger. 90003 90026 90027 Summary 90028 There are several ways that increasing your protein intake benefits weight loss. While protein powders can form part of a larger dieting plan, they will not directly help you lose weight. 90029 90002 Many people use protein powders to build muscle, but they can also benefit your weight loss goals.90003 90002 Whey, casein and egg proteins, as well as plant-based sources such as soy and pea, all make excellent choices for people looking to lose weight. 90003 90002 Some of these protein powders are fortified with ingredients like caffeine and fiber that can aid weight loss as well. 90003 90002 While these products can assist you in losing weight, you’ll get the best results if you use them alongside a well-balanced, reduced-calorie diet and exercise routine. 90003.90000 Enzymes, Absorption, and Ways to Improve Digestion 90001 90002 Protein is one of the most important substances in your body. Your muscles, hair, eyes, organs, and many hormones and enzymes are primarily made out of protein. It also helps to repair and maintain your body tissues. However, not all protein is created equal, and there are things you can do to help your body use it more efficiently. 90003 90002 Protein is a very large nutrient that’s made up of smaller substances called amino acids.There are 20 amino acids, but your body can only make 9 of them. The other 11 are called essential amino acids, and you can only get them through your diet. 90003 90002 High-quality protein sources, such as meat, fish, eggs, and dairy products, contain all nine of the essential amino acids. These are also called whole proteins or complete proteins. 90003 90002 Other protein sources, such as nuts, beans, and seeds, only contain some essential amino acids. However, you can combine some of these protein sources, such as rice and beans, to create a complete protein that contains all nine essential amino acids.90003 90002 Not sure how much protein you need per day? Here’s how you calculate how much you really need. 90003 90002 Protein digestion begins when you first start chewing. There are two enzymes in your saliva called amylase and lipase. They mostly break down carbohydrates and fats. 90003 90002 Once a protein source reaches your stomach, hydrochloric acid and enzymes called proteases break it down into smaller chains of amino acids. Amino acids are joined together by peptides, which are broken by proteases.90003 90002 From your stomach, these smaller chains of amino acids move into your small intestine. As this happens, your pancreas releases enzymes and a bicarbonate buffer that reduces the acidity of digested food. This reduction allows more enzymes to work on further breaking down amino acid chains into individual amino acids. 90003 90002 Some common enzymes involved in this phase include: 90003 90020 90021 trypsin 90022 90021 chymotrypsin 90022 90021 carboxypeptidase 90022 90027 90002 Protein absorption also happens in your small intestine, which contains microvilli.These are small, finger-like structures that increase the absorptive surface area of ​​your small intestine. This allows for maximum absorption of amino acids and other nutrients. 90003 90002 Once they’ve been absorbed, amino acids are released into your bloodstream, which takes them to cells in other parts of your body so they can start repairing tissue and building muscle. 90003 90002 The first step in increasing your protein absorption is choosing whole proteins that contain all nine essential amino acids.These include: 90003 90020 90021 meat 90022 90021 fish 90022 90021 eggs 90022 90021 dairy products 90022 90027 90002 If you’re a vegetarian, you can make a complete protein with the following combinations: 90003 90002 It was previously believed that vegetarian proteins must be consumed at the same meal in order for the body to form complete proteins. Now it’s known that the body can pool proteins from various foods throughout the day to form complete proteins when needed. So for vegetarians, variety is key.90003 90048 Habits to follow 90049 90002 In addition to choosing the right protein sources, you can also adopt certain habits to help get the most out the food you eat. These include: 90003 90020 90021 eating regularly throughout the day 90022 90021 thoroughly chewing your food 90022 90021 reducing stress 90022 90021 avoiding intense exercise right after a meal 90022 90021 limiting your alcohol consumption 90022 90021 managing any underlying condition that affects digestion, such as diabetes or liver disease 90022 90021 taking probiotics, such as 90066 B.coagulans 30, 90067 which can improve protein absorption 90022 90021 eating protein throughout the day, rather than all at once 90022 90021 following a regular exercise routine 90022 90027 90002 Protein is a vital nutrient for almost every part of your body. It’s digested in your mouth, stomach, and small intestine before it’s released into your bloodstream as individual amino acids. 90003 90002 You can maximize the nutrients you get from protein sources by eating complete proteins and adopting certain habits, such as chewing thoroughly before swallowing.If you’re ready for more protein now, add these high-protein foods to your diet! 90003.90000 10 Science-Backed Reasons to Eat More Protein 90001 90002 The health effects of fat and carbs are controversial. However, almost everyone agrees that protein is important. 90003 90002 Most people eat enough protein to prevent deficiency, but some individuals would do better with a much higher protein intake. 90003 90002 Numerous studies suggest that a high-protein diet has major benefits for weight loss and metabolic health (1, 2). 90003 90002 Here are 10 science-based reasons to eat more protein.90003 90002 The three macronutrients — fats, carbs, and protein — affect your body in different ways. 90003 90002 Studies show that protein is by far the most filling. It helps you feel more full — with less food (3). 90003 90002 This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full (4, 5, 6). 90003 90002 These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything (7).90003 90002 If you need to lose weight or belly fat, consider replacing some of your carbs and fats with protein. It can be as simple as making your potato or rice serving smaller while adding a few extra bites of meat or fish. 90003 90020 90021 SUMMARY 90022 A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones. 90023 90002 Protein is the building block of your muscles. 90003 90002 Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training.90003 90002 Numerous studies show that eating plenty of protein can help increase muscle mass and strength (8, 9). 90003 90002 If you’re physically active, lifting weights, or trying to gain muscle, you need to make sure you’re getting enough protein. 90003 90002 Keeping protein intake high can also help prevent muscle loss during weight loss (10, 11, 12). 90003 90020 90021 SUMMARY 90022 Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.90023 90002 An ongoing myth perpetuates the idea that protein — mainly animal protein — is bad for your bones. 90003 90002 This is based on the idea that protein increases acid load in the body, leading to calcium leaching from your bones in order to neutralize the acid. 90003 90002 However, most long-term studies indicate that protein, including animal protein, has major benefits for bone health (13, 14, 15). 90003 90002 People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures (16, 17).90003 90002 This is especially important for women, who are at high risk of osteoporosis after menopause. Eating plenty of protein and staying active is a good way to help prevent that from happening. 90003 90020 90021 SUMMARY 90022 People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older. 90023 90002 A food craving is different from normal hunger. 90003 90002 It is not just about your body needing energy or nutrients but your brain needing a reward (18).90003 90002 Yet, cravings can be incredibly hard to control. The best way to overcome them may be to prevent them from occurring in the first place. 90003 90002 One of the best prevention methods is to increase your protein intake. 90003 90002 One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half (19). 90003 90002 Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking.90003 90002 This may be mediated by an improvement in the function of dopamine, one of the main brain hormones involved in cravings and addiction (20). 90003 90020 90021 SUMMARY 90022 Eating more protein may reduce cravings and desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect. 90023 90002 Eating can boost your metabolism for a short while. 90003 90002 That’s because your body uses calories to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food (TEF).90003 90002 However, not all foods are the same in this regard. In fact, protein has a much higher thermic effect than fat or carbs — 20-35% compared to 5-15% (21). 90003 90002 High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80-100 more calories burned each day (22, 23, 24). 90003 90002 In fact, some research suggests you can burn even more. In one study, a high-protein group burned 260 more calories per day than a low-protein group.That’s equivalent to an hour of moderate-intensity exercise per day (25). 90003 90020 90021 SUMMARY 90022 High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day. 90023 90002 High blood pressure is a major cause of heart attacks, strokes, and chronic kidney disease. 90003 90002 Interestingly, higher protein intake has been shown to lower blood pressure. 90003 90002 In a review of 40 controlled trials, increased protein lowered systolic blood pressure (the top number of a reading) by 1.76 mm Hg on average and diastolic blood pressure (the bottom number of a reading) by 1.15 mm Hg (26). 90003 90002 One study found that, in addition to lowering blood pressure, a high-protein diet also reduced LDL (bad) cholesterol and triglycerides (27). 90003 90020 90021 SUMMARY 90022 Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease. 90023 90002 Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly (28, 29).90003 90002 One study found that overweight women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks — though they did not intentionally restrict their diet (7). 90003 90002 Protein also has benefits for fat loss during intentional calorie restriction. 90003 90002 In a 12-month study in 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group eating the same number of calories (30). 90003 90002 Of course, losing weight is just the beginning.Maintaining weight loss is a much greater challenge for most people. 90003 90002 A modest increase in protein intake has been shown to help with weight maintenance. In one study, increasing protein from 15% to 18% of calories reduced weight regain by 50% (31). 90003 90002 If you want to keep off excess weight, consider making a permanent increase in your protein intake. 90003 90020 90021 SUMMARY 90022 Upping your protein intake can not only help you lose weight but keep it off in the long term.90023 90002 Many people wrongly believe that a high protein intake harms your kidneys. 90003 90002 It is true that restricting protein intake can benefit people with pre-existing kidney disease. This should not be taken lightly, as kidney problems can be very serious (32). 90003 90002 However, while high protein intake may harm individuals with kidney problems, it has no relevance to people with healthy kidneys. 90003 90002 In fact, numerous studies underscore that high-protein diets have no harmful effects on people without kidney disease (33, 34, 35).90003 90020 90021 SUMMARY 90022 While protein can cause harm to people with kidney problems, it does not affect those with healthy kidneys. 90023 90002 Protein can help your body repair after it has been injured. 90003 90002 This makes perfect sense, as it forms the main building blocks of your tissues and organs. 90003 90002 Numerous studies demonstrate that eating more protein after injury can help speed up recovery (36, 37). 90003 90020 90021 SUMMARY 90022 Eating more protein can help you recover faster if you’ve been injured.90023 90002 One of the consequences of aging is that your muscles gradually weaken. 90003 90002 The most severe cases are referred to as age-related sarcopenia, which is one of the main causes of frailty, bone fractures, and reduced quality of life among older adults (38, 39). 90003 90002 Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia (40). 90003 90002 Staying physically active is also crucial, and lifting weights or doing some sort of resistance exercise can work wonders (41).90003 90020 90021 SUMMARY 90022 Eating plenty of protein can help reduce the muscle loss associated with aging. 90023 90002 Even though a higher protein intake can have health benefits for many people, it is not necessary for everyone. 90003 90002 Most people already eat around 15% of their calories from protein, which is more than enough to prevent deficiency. 90003 90002 However, in certain cases, people can benefit from eating much more than that — up to 25-30% of calories. 90003 90002 If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you’re eating enough protein.90003 90156 Is too much protein harmful? 90157.