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8 Benefits of a High Protein Diet
We highly recommend our clients partake in a high protein, low fat, low carb diet to get the results they desire. The concept of eating more protein is no longer just followed by bodybuilders or professional athletes. Today, it is a mainstream concept that is followed by people the world over. There remains a lot of confusion about how much protein to take, whether it is safe or not, and what are the actual benefits of a high protein diet. Aside from the benefits of increased muscle mass and reduction of body fat, increased protein intake is associated with many other health benefits. The amino acids that make up proteins are required for healthy cells, bone formation, and nail and hair growth. They are also an integral part of almost all functions within the body.
These 8 reasons will convince you to add more protein to your diet:
1. Muscular development: Combining resistance-based activities such as weight training with higher levels of protein intake is proven to stimulate lean muscle development. Your body is constantly breaking down muscle and rebuilding it, especially when doing weight-based activities. If you are consuming enough protein and providing the body with amino acids to help repair and grow your muscles, then over time you will increase the levels of lean muscle mass in your body. Another huge benefit from having more lean muscle is an increasing your resting metabolic rate. This means that you are burning more energy naturally, without exercise.
2. Reduce calorie intake: Protein-based foods tend to be more filling and satisfying, so eating more of them in your diet can result in less calories being consumed. Reducing the total amount of calories eaten every day can help you manage your weight more easily.
3. Increase overall daily calorie burn: Your body will utilize a lot more energy to break down and digest protein properly, than foods lower in protein such as fats or carbohydrates. Protein compared to fats and carbohydrates requires more than double the number of calories to become metabolized, which is known as the thermic effect.
4. Increase potential for fat loss: When you combine increased muscle mass, more satiety from your meals and an overall higher metabolic rate due to extra muscle and the thermic effect of eating more protein, your body has more potential to lose body fat. You still need to be in an overall energy deficit to lose body fat but having this combination of factors makes dieting much more effective and easier to sustain than other methods of body fat reduction.
5. Gain more strength from your training: If you are involved in activity that requires a certain level of strength, then expect your strength levels to increase with increased protein intake. This is due to the combination of extra muscle development and quicker recovery from your training.
6. Stronger tendons and faster recovery from injury: If you supply the body with protein after your workouts, this helps strengthen and repair the tendons and other connective tissue so your body has less chance of injury and is better prepared for further exercise.
7. Better sleep patterns: If you struggle to get a good night’s sleep, then increasing protein in your diet may help. This research explains the results of two randomized studies on obese and overweight adults. After a 12-weeks trial, they concluded that a “greater proportion of energy from protein while dieting may improve sleep in overweight and obese adults.” If you still have problems getting to sleep on a high protein diet, then a small amount of carbs in your evening meal can help by increasing serotonin levels, making you more drowsy and ready for sleep.
8. Better quality of life: If you want robust health and the ability to perform well, then strength, mobility, muscle mass, staying lean and having good internal functionality are vital. Increasing protein intake alone will not deliver all these benefits. However, as part as an overall diet and fitness program, it can have a significant impact that will give you a much better quality of life both now and as you age. A high protein diet can make a difference to your overall health and performance, if combined with the appropriate exercise program and lifestyle choices.
Depending on your dietary preferences, choose a variety of high-quality protein sources, including all types of meat, fish, eggs, beans, nuts and of course any protein and supplements we offer here at IF.
If the bulk of your protein sources are from animal products, this can cause acidity in the body. You can balance this out by integrating more alkaline foods into your diet, such as certain fruits and vegetables, and of course our Top Notch WHEY Protein.
With regard to daily intake, it depends on your activity levels and fitness goals. For general exercise and managing weight, a good starting point is 0.6-0.8 grams per pound of bodyweight. If you were reducing calories to lose weight, it is recommended that you increase this figure to around 1.2 grams per pound of bodyweight until you have reached your target weight.
For athletes or serious trainers looking to build muscle and strength, the 1-1.5 grams per pound of bodyweight is a good number to aim for and then track results.
No matter your health and wellness goals, adequate protein is intake is crucial, and a high protein diet may help you reach your health goals.
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