5 Science-Backed Reasons You Need More Protein

5 Science-Backed Reasons You Need More Protein

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If you’re like most people, you probably don’t think about how much daily protein you’re getting very often. But as it turns out, this essential nutrient is key to maintaining good health. Here are five science-backed reasons you need more protein in your diet. 

5 Science-Backed Reasons You Need More Protein

1. Reduces Appetite and Cravings

Protein is one of the most filling nutrients, which means it can help reduce appetite and cravings. In fact, studies have shown that people who eat a high-protein diet tend to eat fewer calories overall. 

2. Boosts Metabolism

Protein has a higher thermic effect than other nutrients, which means your body burns more calories digesting it. This can lead to increased metabolism, helping you burn more calories throughout the day.

According to Healthline, “A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.” 

3. Helps Your Body Repair Itself After Injury

Protein is essential for tissue repair and regeneration. When you’re injured, your body needs extra protein to heal properly. Eating enough protein can help speed up the healing process.

4. Increase Muscle Mass

If you’re looking to build muscle, protein is essential. It’s the main building block of muscle tissue and helps your muscles recover after exercise.

5. Does Not Harm Healthy Kidneys

There’s a common misconception that eating lots of protein is bad for your kidneys. However, this is only true if you have an existing kidney condition. If your kidneys are healthy, eating protein will not harm them. 

Ways To Increase Your Protein Intake

Eat Protein First

When you sit down for a meal, make sure that protein is the largest macronutrient on your plate. This will help to keep you fuller longer and prevent you from overeating later in the meal.

Snack on Cheese

Cheese is a great source of both casein and whey protein, making it an ideal snack for those looking to increase their protein intake.

Top Food With Chopped Almonds

Almonds are a great source of healthy fats and protein, so adding them to your meals can help increase your overall intake.

Protein-Packed Breakfast

Start your day off right with a high-protein breakfast. Eggs, protein-rich pancakes, yogurt, cottage cheese, and oatmeal are all great options that will help keep you fueled until lunchtime.

Top Food with Chopped Almonds

If you’re trying to eat more protein, almonds are a great way to do it. Just a handful of chopped almonds contains 6g of protein, which is almost 12% of the recommended daily intake for adults. Almonds are also high in healthy fats and fiber, making them a satisfying and nutritious snack. Add them to your favorite salads or enjoy them as a tasty topping on your morning oatmeal.

Eat more whole grains

Whole grains like oats, rye, barley, and brown rice are all excellent sources of protein. 

In Conclusion

It is clear that protein is an essential nutrient for overall health and well-being. Protein provides the body with energy, supports metabolism, aids in weight loss, helps maintain muscle mass, and strengthens the immune system.

For these reasons, it is important to make sure you are getting enough protein in your diet each day. You can do this by incorporating high-protein foods into your meals and snacks or by using a protein supplement. If you are not currently meeting your daily protein needs, start making changes today to ensure you are getting the nutrients your body needs to stay healthy and strong.

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  • 1/4 cup vegetable oil

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  • 1/2 cup cooked bacon bits (optional)

  • 1/4 cup green onions, finely chopped

  • Salt and pepper, to taste