Proteins are essential macronutrients, consisting of one or more
long chain of amino acid which is the essential part of all living organisms,
especially as the building blocks of body tissue such as muscle, hair, bones,
Daily Recommended Protein Intake
Recommended Dietary Allowances (RDA), the daily dietary intake
level of a nutrient considered sufficient to meet your basic nutritional
requirements. RDA for protein is 0.8 grams of protein per kilogram of body
RDA is shown below for males and females aged 19-70 years:
Below are 10 Reasons You Should Eat More Protein every day:
Wrinkles are primarily caused by sun damage and loss of the
proteins collagen and elastin. As we grow older our body inevitably loses
muscle mass. One of the easiest ways to improve your muscle mass and to keep
your body healthy is to follow a protein-rich diet which accelerates the
healing and nourishing skin. Whey protein is good for anti-aging nutrition it contains
branch chain amino acids which heal and nourish skin and prevent aging signs.
2.Speed Up Recovery From Injury
Protein is an important building block of body tissues,
including muscle. Protein can help the body repair after it has been injured.
It speeds up the recovery process. Protein digests into the amino acids
which are required to repair damaged muscles, the body needs a steady
stream of amino acids to promote healing. Protein helps to rebuild
any lost muscle. Body needs extra protein post-injury. The
protein-rich diet allows the body to produce new collagen and elastin
to help keep tendons and ligaments strong.
Speed Up Recovery From Injury
3.Boost Muscle Mass
Protein is the building block of muscles. Eating adequate amounts
of protein promotes muscle growth and helps in maintaining muscle mass. To gain
muscle mass one should do exercise and strength training along with high rich
protein diet. Also, the constant supply of Protein throughout the day
is essential for optimum muscle growth.
Boost Muscle Mass
Protein is a building block of skin tissue. It is great for the
general health of skin and for its ability to repair itself. Proteins are
broken down into amino acids, for the body's constant reconstruction job. Amino
acids help to construct collagen, create lubricating ceramide in the skin which
keeps the skin healthy. It also repairs the skin-damaging done by the sun and
5.Reduces Appetite, Increases Satiety
Protein helps you stay full for longer with less
food. Eating a high-protein diet can boost the release of
a hunger-suppressing hormone peptide. That means you don’t get cravings,
and it means you control your hunger. Protein also reduces levels of appetite-spiking
hormone ghrelin so you don’t get massive cravings at nights. It can
make you eat fewer calories automatically.
Reduces Appetite, Increases Satiety
6.Burns More Calories
When you replace some of carbs and fat with protein in your
diet you actually burn more calories as protein gives a boost to your
metabolism. This is because our body needs some calories for the purpose of
digesting and metabolizing the food. The number of calories required to burn
protein into fuel is much higher than fats and carbs, it means your body will
burn way more calories over the course of the day. This way your metabolism
will be more efficient and you lose more weight.
Burns More Calories
A Diet high in protein and low in carbohydrates may help Type 2
diabetes patients improve their blood sugar levels. Protein is broken down into
glucose less efficiently than carbohydrate and, as a result, takes longer to
reach the bloodstream, cause insulin to release gradually, helping the body
maintain healthy glucose levels.
8.Lowers Blood Pressure
Short-term clinical trials suggest that dietary protein
lowers blood pressure. High-protein diets might reduce the risk of
cardiovascular disease by lowering blood pressure. Increasing protein
intake may actually help lower systolic blood pressure. Higher protein diets
also characterized by higher fiber intakes lead to a 59% reduction in High
Blood Pressure risk.
Lowers Blood Pressure
Osteoporosis is a huge issue especially for women after menopause.
Improving bone health is an important component of treating and preventing
osteoporosis. Protein represents key nutrients for bone health.
Protein is crucial for the body’s ability to absorb calcium and grow bones
strong. People who eat more protein tend to have a lower risk of osteoporosis
and fractures and maintain better bone mass as they age.
Eating enough protein is important for healthy and
strong hair. Protein promotes hair growth because hair follicles
are made of mostly protein. Protein-rich diet helps the body to produce
keratin, which is fundamental to the hair structure. When keratin
weakens, hair strands become dry and brittle. One should eat high protein
and iron rich diet to prevent hair loss.
Protein is the basic requirement of the body for repairing, making
enzymes, hormones, and other body chemicals. Protein intake should definitely
be increased for a healthy life but anything in excess is harmful to health.
Too much protein can be harmful to people with kidney disease. Just because
protein helps in faster weight lose it is never be advised to completely
replace carbs and fats with protein in your diet. Excess of protein may
cause bloating, gas, stomach cramps and diarrhea when a lot of protein is
fermented in the colon, or if you're low in digestive acids and enzymes.
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