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12 Science-Backed Reasons to Eat More Protein

Protein word often conjures up images of strength, muscle, and power. However, in recent years, proteins have many more benefits for the human body.

Proteins use to form bone, skin, nails, hair, muscle, and cells and play a role in the production and function of enzymes, which participate in practically all the body functions.

Plus, eating them in adequate amounts can improve body composition, suppress appetite, and burn fat.

As if that were not enough, proteins improve brain function and optimize various health aspects, including blood pressure, cardiovascular health, disease prevention, sleep, and longevity. And also, these are often unknown attributes by the general population.

12 powerful Benefits When Protein in Your Diet

1. More Muscle and Lean Tissue

  • Eating protein increases the synthesis of more protein and suppresses its destruction, resulting in more lean tissue.
  • Depending on the availability of amino acids, the body continually fluctuates between muscle gain and loss.
  • Every time we eat protein, we replenish these muscle-building blocks by promoting muscle development. Fantastic.
  • People who eat more protein have more lean muscle tissue, so eating high-quality protein is very important.
  • For example, in a recent study with active young adults, those with the highest intakes of branched-chain amino acids (BCAAs or BCAAs) had more muscle tissue, less fat, and increased insulin sensitivity.
  • The content of branched-chain amino acids is an indicator of the quality of the protein. And also, animal products have the highest range, providing other essential amino acids for health.
  • The foods with the highest quality protein and the highest content of BCAAs are chicken, beef, salmon, egg, and whey protein.

2. Less Appetite and Reduced-Calorie Consumption

  • High protein diets are known for their fat-burning properties. One of the reasons they work is that eating a lot of protein decreases your appetite.
  • Protein is very filling, and consuming it causes a faster feeling of fullness, fewer calories consumed.
  • For example, research on the subject found that for every 1% increase in protein intake, people naturally decreased their total daily calorie intake by between 32% and 51%.
  • In cases, people on high-protein, low-carbohydrate diets are starving. It is probably because your fat intake is too low, or your carbohydrate intake is not optimal for your specific needs.
  • Finding the correct macronutrient ratio (protein-carbohydrate-fat) can be tricky. Still, most people tend to achieve the best diet results based on whole, unprocessed foods, high-quality animal protein.
  • Its relatively high intake of beneficial fats and a low to moderate carbohydrate intake (up to 150 g daily) with a low glycemic index.

3. Facilitates Fat Loss on Limited Calorie Diets

  • Protein is high in the diet not only keeps hunger at bay when you want to lose fat, but it also has the advantage that you burn more calories to digest it.
  • This call the thermal effect of food, and proteins require almost twice the calories than carbohydrates to metabolize (fats have the lowest thermal effect).
  • The most potent protein effect on burning fat lies in preserving muscle tissue and energy expenditure at rest, which means the calories your body burns when you are inactive.
  • Muscle has the highest metabolic cost. It also means that your body fat burns more calories to maintain muscle than any other tissue.
  • By maintaining or increasing the percentage of muscle, you speed up your metabolism. Resistance exercise (lifting weights) maximizes the effect.
  • According to research, the recommendation is 1.6 g of the best quality protein for every kilogram of body weight.

4. Less Belly Fat

  • Several studies have found that consuming at least 10 grams of essential amino acids from high-quality sources has been found to reduce abdominal fat.
  • The 10-gram dose is effective against fat accumulation because it is necessary to maximize protein synthesis, resulting in more muscle mass, higher energy expenditure (calories) at rest, and an increased effect—thermic of food.

5. Greater Muscular Development

  • Strength training and protein intake, performed separately, build muscle.
  • And also, combined, they have a boosted effect that produces superior muscle growth.

6. Increase in Physical Strength

  • It is increasing muscle tissue and accelerates post-workout recovery.

7. Higher Bone Density and Lower Threat of Osteoporosis

  • First, the amino acids in proteins contribute to the formation of bones. On the other hand, by increasing the proportion of muscle mass, bones are strengthened in equal measure.
  • Also, a higher protein intake improves the hormone IGF-1, which is one of the primary regulators of bone metabolism.

8. Improved Brain Function

  • It is a vital food for the brain. A protein of animal origin is also one of the precursors of neurotransmitters responsible for energy production, motivation, and mental acuity.
  • Even some conditions like attention deficit disorder and schizophrenia can improve with an extra dose of it.

9. It Enhances Sleep Quality

  • Optimizing chemical transmitters’ chemical balance helps to keep us active and energized during the day and relaxed and sleepy at night.

10. Lowers Blood Pressure

  • A study found an additional 60 g of protein daily (i.e., a 25% increase).
  • A 45% reduction in carbohydrates reduced systolic pressure by 4.9 mm Hg and diastolic pressure by 2.7 mm Hg in hypertensive individuals.

11. Stronger Tendons and Recovery from Injuries

  • Muscles, like a muscle, benefit from high protein intake. And also, higher synthesis accelerates repair and strengthens connective tissue, minimizing the risk of injury.
  • Additionally, it prevents muscle atrophy from lack of mobility and reduces the time it takes to regain strength levels after injury.

12. Longer Life Expectancy and Better Quality of Life

  • Collectively, the optimized qualities with increased protein intake (physical strength, lean muscle tissue, fat loss, bone health, blood pressure, and brain function) are the significant components of health and longevity.
  • Giving preference to animal origin proteins over carbohydrates improves tolerance to glucose in the blood, insulin sensitivity, reducing the risk of diabetes and cardiovascular diseases.
  • On the contrary, the absence or decrease of protein in the diet is related to the decline in bodily functions, loss of muscle mass, and general weakness.
  • The effect of consuming a high protein diet can extend life expectancy in humans by up to 10 years!


Even though a higher protein intake can have health benefits for many people, it is unnecessary. Most people already eat around 15% of their calories, which is more than enough to prevent deficiency.

However, in some instances, people can benefit from eating much more than that — up to 25–30% of calories.

If you need to lose weight, improve your metabolic health, or gain muscle strength, make sure you’re eating enough protein.


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