We have been hearing since school days that protein is one of the primary nutrients our bodies need. Besides, doctors, dieticians, and fitness experts also emphasize taking proteins to be healthy. Have you ever wondered what makes this macronutrient essential for fitness? What are the benefits of a protein-rich diet for sportspersons, bodybuilders, and people living an active lifestyle? Read this post to find answers to all such questions.

What is Protein?

 Made up of amino acids, protein is one of the three major nutrients, along with fat and carbohydrates. These are like building blocks that break down and reassemble to perform several important bodily functions, such as growth and repair of muscle, skin, and connective tissue.

What happens when you don’t take enough protein?

Protein deficiency starts hollowing the body from within. From the loss of muscle mass to slower metabolism, there are several effects of lack of protein. Gradually, you may start experiencing less strength, laziness, brittle hair and nail, and more chances of stress fractures during exercise.

So, how does protein consumption helps stay fit? Consuming high-quality protein through natural sources or supplements like Weider Protein has several benefits. Let us recount these.

1. Helps control hunger pangs

Compared to carbohydrates and fat, protein promotes the feeling of fulness better. It is beneficial for bodybuilders and sportspersons as it fuels their bodies for longer periods. On the other hand, feeling satiated helps weight watchers to keep their appetite in check, consume lesser calories, and achieve weight loss.

2. Higher thermic effect boosts metabolism

The spike in the metabolic rate that occurs after a meal is called the thermic effect. While carbs and fat have 5%-10% and 0%-3% thermic effects respectively, protein has a much higher thermic effect ranging from 20 to 30%. So, alongside promoting satiety, protein-consuming protein boosts metabolism also. Better metabolism means burning more calories while digesting, absorbing, processing, and storing the energy from that food. Besides, the high TEF ensures that the least amount of calories get stored when we overeat. So, whether you are aiming for a flatter belly or a perfect body composition, proteins are your body’s best friends.

3. Protein Helps Maintain Your Muscles

Whether you enjoy living an active lifestyle or love training hard, eat an adequate amount of protein. Being the building block of your muscles, it helps maintain your muscle mass and prevents muscle wasting. Remember that people who engage in physical endurance activities and those with more muscle mass should take enough protein daily to maintain higher muscle mass.

4. Faster muscle recovery and growth

Along with the prevention of muscle breakdown, protein can also help build and strengthen muscles. Combining exercise with a high protein diet promotes muscle growth and strengthening. High-quality proteins like the Weider premium protein are rich in essential amino acids and branched-chain amino acids (BCAAs). For example, leucine promotes muscle growth and recovery after endurance and resistance exercise. If you are not into hardcore workouts, you may consume animal-based protein foods such as beef, fish, lean poultry, eggs, and dairy products to meet the daily dietary requirement of essential amino acids. If you are a vegan or a vegetarian, you may consider high-quality plant-based sources such as soybeans and tofu. However, if you are a regular gym-goer, a professional sportsperson, or a bodybuilder, protein shakes are beneficial, especially when there is less access to natural sources of protein or if you lack an appetite for a large quantity of meals. These protein supplements provide optimum nutrition, are easy to make, and can be consumed on the go. If you are a beginner, start with whey protein or plant-based proteins.

What’s the right quantity of protein to stay healthy?

Now comes the question, how much protein should you consume every day. Well! Here are the number ranges. For moderately active adults, the ideal protein intake is 0.5 – 0.75 grams of protein per pound of body weight. If you’re a gym junkie, a fitness fanatic, a professional sportsperson, or a bodybuilder, take 0.8 – 0.85 grams of protein per pound of body weight. Avoid eating more than 1 gram of protein per pound of body weight as no additional benefits have been reported so far. 

What is the right time for protein intake?

Consuming protein after you have completed the workout is the best timing. Since exercise stresses muscles out, protein consumption afterward helps repair the muscle breakdown and builds upon that muscle further. The ideal amount will be at least 20 grams of protein within 30-120 minutes post-workout. Besides, spread your protein consumption out as per the meal timings.???????

Does high protein intake harm kidneys?

No, it does not. High protein intake does not harm healthy kidneys. The caveat is for people with poorly functioning kidneys or pre-existing kidney diseases. If you have any such health issues, consult your doctor before consuming high protein foods.