7 Reasons Why You NEED To Increase Your Protein Intake Immediately!

In this post, you’ll discover some surprising benefits of eating a high-protein diet.

As a level 3 qualified personal trainer ( as well as a health and wellness freak), I cannot express enough how OBSESSED I am with protein.

Only now is the general population truly waking up and understanding the significance of adequate protein intake (& reaping the benefits of their new high-protein diet!)

For years, we have wondered how some people can easily maintain a slim and toned physique, while the rest of us gain weight just by breathing.

For others, it’s a mystery why that one friend seemingly rarely gets ill, and maybe like everyone else, you’ve put it down to pure luck.

If you feel like you’ve missed out on this all-important secret and want to experience these benefits too, then don’t worry I’ve got you.

The secret behind these results is simply eating enough protein!

Now, this may come as a surprise to you, but hear me out…

By increasing my protein intake years ago, I experienced a boost in my metabolism, I noticed my hair looked stronger and more glossy, and I found that I was getting sick a lot less.

If you’re eager to understand why this was the case, while discovering even more wonderful benefits of eating a protein-rich diet, check out the rest of this post!

Firstly, let’s try to make sense of what protein is.

In short, protein is a complex molecule made up of smaller, long-chained compounds called amino acids.

These amino acids can be categorised into two sub-groups: non-essential and essential amino acids.

Although all 20 amino acids are important for the body to function efficiently, we need to pay close attention to ensure that we are consuming enough complete proteins that contain all 9 of the essential amino acids.

This is because our bodies cannot make the essential amino acids on their own. Therefore, this means that we must consume enough of these proteins through our diet.

Here is an infographic you can save that provides ideas for complete sources of protein for carnivores, vegetarians, and vegans.

The general recommendation for protein intake is for an individual to consume 0.8g-1g protein/ kg of body weight each day.

This is around 48g-60g of protein a day for a 60kg individual.

However, in my opinion, this should be the bare minimum you should be eating (ONLY unless you have EXISTING kidney disease).

I personally have experienced and noticed a significant change in my clients’ performance and health, when protein intake was aimed towards at least 1.2g protein/ kg of body weight/ day.

This calculates to be 72g of protein a day for a 60kg individual.

I’d especially advise people belonging to the following groups to focus on increasing their intake (you’ll find out later on):

• active individuals
• the elderly
• those looking to lose weight/ fat healthily and sustainably

This is safe, in fact, studies show that humans can digest even 2g protein/ kg of body weight!

Don’t be overwhelmed by these numbers, eating a high-protein diet is actually very straightforward.

However, if you are absolutely clueless when it comes to eating protein or want some clever ideas on how to increase your intake, check out this post’s sister article: 9 Smart Yet Easy Ways To Eat More Protein Daily!

You probably already know that if you exercise regularly, you should consume a high-protein diet.

This is because protein provides the essential building blocks for your muscles to grow and repair after exercise.

Research shows that eating adequate protein in combination with resistance training promotes muscle mass density, growth, and increased strength.

Therefore if you want to feel stronger or add a little more shape in specific areas of your body, then try out resistance training alongside a high-protein diet!

Even if you are unable to perform resistance training, just by simply eating more protein on a regular basis, you will notice an increase in lean body mass.

However, the benefits gained from performing resistance training consistently are so important to our body’s health and overall function, that I strongly recommend incorporating this into your weekly workouts.

To many, this benefit of consuming enough protein may come as a big surprise- and a great one at that!

Protein and carbohydrates are lower in calories (4 calories per gram) compared to fats (9 calories per gram).

This makes them a great choice if you’re looking to reduce the number of calories you eat per day.

However, we can delve much further into the properties of protein which truly makes this nutrient stand out from the rest.

Firstly, protein takes a lot longer than simple carbohydrates to be digested and digested in the body.

This makes protein the most satiating nutrient. This helps keep you fuller for longer, meaning you eat less throughout the day.

As a result of this long digestion process, heat is produced in the body, an effect called thermogenesis.

This is important since the thermogenesis response uses up the body’s energy.

To make this extremely simple: energy = calories. So yes, you are using ‘calories’ to digest protein, making it clear why high-protein diets are a great tool for weight loss!

But wait! There’s more…

The second reason that health professionals advise eating more protein to lose weight is due to a decrease in blood sugar levels due to this slower absorption rate.

Unlike simple carbohydrates, which cause a quick spike in your sugar (glucose) levels and result in an energy crash a couple of hours later, protein keeps your blood sugar levels stable.

High spikes in blood sugar are associated with greater levels of fat storage. This is because when we have excess glucose, the levels of the hormone insulin, which is responsible for energy storage (aka fat storage) rise. As a result, the individual can gain weight.

This is also essential knowledge for anyone living with diabetes.

Therefore, you can see the importance of maintaining stable blood sugar levels- and by extension the role of protein- when trying to lose weight!

This positive effect could have been included in the previous sections however due to its significance, I personally believe it deserves its very own space in the post.

“I have a slow metabolism” or “my metabolism is broken” are common statements that I’ve encountered as a PT. However, what if I told you that your diet can influence your metabolic rate?

As we learned previously, eating more protein, along with resistance training promotes muscle growth.

This is beneficial in terms of our metabolism since the more lean muscle we have in our bodies, the quicker our metabolism becomes.

Lean muscle mass requires more energy to be sustained, which of course means you will need to eat more food!!!

(Hopefully by now you’re beginning to understand why I am so passionate about a macronutrient!)

Protein is also the building block of antibodies. These play a crucial role in the immune system’s defense against disease.

I like to think of antibodies as little soldiers sent out by the body’s ‘chief‘ white blood cells. The antibodies’ mission is to attack the germs or pathogens that are responsible for illness.

Therefore bearing this analogy in mind, it is clear that adequate protein is essential for equipping your body with enough ‘troops’ to help ward off infection and disease.

The benefits of protein also continue into later life.

As we get older, we tend to experience muscle loss, a phenomenon known as Sarcopenia.

10% of those who are 50 years+ are affected by this age-associated condition. However, prioritising a diet rich in protein can help slow the degeneration.

Protein is equally crucial for bone health.

As we age, our bone density decreases.

However, as discovered by a 2022 study, a diet rich in protein is associated with higher bone mass density.

Adequate protein could be the difference in whether the body can support itself in the future. It will also certainly reduce the risk of falls and broken bones.

Therefore, if you or anyone you know is approaching 50 years old, ensure that they understand the importance of protein in preserving lean muscle mass and bone density.

Since protein helps to build and repair skeletal muscle, it is crucial to consume enough of the nutrients so that this process is effective.

Adequate protein intake helps to increase lean muscle mass, and strength and even reduces the likelihood of muscular soreness after exercise.

This results in better endurance, strength, and injury prevention for an individual.

You’ll probably recognise the term ‘keratin‘ from all the drugstore shampoos and conditioners. What about ‘collagen‘ and ‘elastin‘ too?

These proteins are naturally produced by the body to support the health of our hair, skin, and nails.

Not consuming enough protein can result in brittle hair, weak nails, and dry skin.

This is especially the case when we consider those all-important essential amino acids that are not produced by the body but are so essential for our bodies to function properly.

Therefore, ensure that you’re eating a couple of sources of complete protein a day (refer back to the first infographic for examples) to encourage a healthy and glowy appearance.

Check out these extra pieces of advice so that you can fully reap the benefits of eating protein!

❌ Don’t increase your protein intake by TOO much at once. This may cause lots of gas! Increase your protein intake weekly until you’ve hit your desired goal.

❌ Don’t view carbohydrates as the enemy. Complex carbohydrates such as whole grains and sweet potatoes are high in fibre and don’t cause as much of a spike in your blood sugar levels.

✔️ Do pair simple carbohydrates with healthy fats or protein to keep blood sugar levels stable.

✔️ Do opt for lean sources of protein to reduce the amount of unhealthy unsaturated fats you consume when eating more protein. This is important to maintain good cholesterol levels.

✔️ Do read 9 Smart Yet Easy Ways To Eat More Protein Daily for fail-proof ideas to increase your protein intake easily throughout the day!

This post provides 7 key benefits of protein. Don’t forget to save this pin for later or share this post with a loved one who may find this information useful!

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