CANTIKA.COM, Jakarta – Protein has many benefits for the health of the human body. The United States Department of Agriculture (USDA) recommended dietary allowance for sedentary adults is 0.8 grams of protein per kilogram of body weight, or 0.36 grams of protein per pound of body weight. That means an average daily intake of 46 grams of protein for women and 56 grams of protein for men. However, some people with certain conditions need more protein.
The benefits of protein are of course numerous, however, here are five benefits of protein that we have summarized, as reported by Eatthis, some time ago.
Protein affects our hormones that regulate hunger, especially the hormone ghrelin and peptide YY (PYY). “Ghrelin helps by suppressing hunger signals and PYY has been shown to reduce food intake and increase energy expenditure,” says Top Nutrition Coaching dietitian Megan Hilbert, MS, RDN.
2. Helps lose excess weight
Protein is a filling nutrient, meaning it can help you feel full longer, and if you are not as hungry as usual, you will likely consume fewer calories. “Protein has a higher thermal effect of food (TEF) than carbohydrates and fat, meaning the body burns more calories in the process of digesting, absorbing, and utilizing protein,” said another Top Nutrition Coaching dietitian, Jordan Hill, MCD, RD, CSSD .
3. Build and maintain muscle
One of the most well-known benefits of protein is its ability to support muscle building. Building muscle is key to staying lean and strong, and a person cannot grow or maintain muscle on a low-protein diet. “Protein plays an important role in building and maintaining muscle through a process called muscle protein synthesis,” says Hill.
Muscle protein synthesis is exactly as it sounds, it is the creation of new muscle protein molecules to repair and grow muscle tissue.
Combining adequate protein intake with resistance training and proper meal timing can optimize muscle protein synthesis and contribute to muscle development and overall strength.
4. Increase metabolism
Nowadays everyone wants to increase their metabolism, but what does that actually mean? Simply put, increasing metabolism refers to increasing the speed at which the body burns calories or expends energy, Hill says.
This can help support weight management, energy levels, nutrient utilization, and blood sugar control. Protein can also help the body burn more calories at rest, which indicates an increase in metabolism.
5. Prevent injury as you age
Protein helps build and maintain muscle, and this is especially important as we age because of the unfortunate phenomenon called sarcopenia. “Sarcopenia is a gradual loss of muscle mass that begins in the 30s and continues into old age,” says Hilbert.
But getting enough protein can help this natural process by ensuring our muscles have the ingredients they need. As a result, loss of muscle mass can contribute to a reduced ability to perform basic activities, such as climbing stairs and an increased risk of injury.
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2023-09-20 05:21:00
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