Although the effects of fat and carbohydrates on health are often debated, when it comes to the benefits of protein it doesn't need to be debated anymore. Do you already know what the benefits of consuming protein are?
Protein is one type of macronutrient that can meet energy needs and form antibodies to fight infection or disease. More than 10,000 types of protein are found in organs, muscles, tissues, bones, skin, and hair. Here are seven scientific reasons why you need to increase your protein intake.
The benefits of increasing protein intake
1. Increase muscle mass
Did you know that muscles are made up of protein? Then consuming protein can support the formation of muscle mass faster. Especially if you are physically active, lift weights, or work out to add muscle. You need to make sure that your protein intake is met.
Often muscle mass also decreases while on a weight-loss diet. Keeping your protein intake high can help you prevent that muscle loss.
2. Speeds up metabolism and increases fat burning
Eating can speed up the metabolism in a moment. It happens because the body will use calories to digest the incoming food. This condition is known as the thermic effect of food (TEF). The good news is that protein has a higher TEF than fat or carbohydrates. So, eating foods high in protein can help you burn more calories.
3. Gives a feeling of fullness in the stomach
Studies show that protein is the most filling macronutrient compared to fat and carbohydrates. Because when it enters the body, protein will work to affect hormones. Ghrelin, the hunger hormone, can be suppressed by consuming protein. Meanwhile, PYY, the satiety hormone, can be increased by consuming protein.
4. Prevents the urge to snack at night
If you have trouble curbing your cravings for late-night snacks, consider filling your breakfast with high-protein foods. One study showed that increasing protein to 25% of total calories could reduce the desire to snack at night by up to 50%. Wow, interesting, isn't it?
5. Maintain bone health
Protein acts as a "brick" that play a significant role in building bones. Someone who consumes more protein will have good bone mass even though they are getting older. They also have a lower risk of osteoporosis and fractures, Especially in women. Consuming protein is crucial because they are at a higher risk of developing osteoporosis after menopause.
6. Accelerates wound healing
Protein is a substance responsible for maintaining and replacing damaged tissue in the body. Under normal conditions, the amount of protein used to build and repair body tissues will be the same daily. However, several conditions cause the body to need more protein when there is new tissue growth or when there is more protein breakdown, for example, in pregnant women, nursing mothers, or sick people.
7. Forming antibodies
Protein also helps the body form immunoglobulins, which we usually know as antibodies. These antibodies play a role in fighting bacterial or viral infections so that the body avoids disease. Antibodies that have been formed will be remembered by immune cells so that the body can prevent the disease from the same bacteria or viruses in the future.
Food sources of good protein
Protein can be found in both animal and vegetable foods. Animal foods high in protein include chicken, beef, eggs, milk, cheese, and processed products. You can also meet your protein needs with plant-based foods such as green beans, red beans, tempeh, tofu, and whole grains.
Amount of daily protein requirement
Everyone has different protein needs depending on gender, age, and health conditions. The following are recommendations for daily protein intake according to the Ministry of Health of the Republic of Indonesia in 2019:
- Children 1–6 years: 20–25 grams
- Children aged 7–9 years: 40 grams
- Teenagers: 65–75 grams
- Adults: 60–65 grams
- Pregnant women and nursing mothers: 75–85 grams
Protein intake is important to fulfill, especially if you are running a program to increase muscle mass. However, consuming high enough protein needs to be considered if you have a history of kidney failure. It is better to consult your doctor first to find the protein dosage that suits your needs. Immediately download the Fitie application to connect directly with doctors from your favorite gadget.