The Rise of Protein-Packed Foods: How They’re Aiding Weight Loss and Muscle Building
Protein-packed versions of everyday food and drinks are taking over supermarket shelves, as more and more people are turning to these products to aid weight loss, build muscle, and banish cravings. From cereal to bread and even coffee, these protein-packed options are becoming increasingly popular among health-conscious consumers.
A recent study conducted by scientists at the Jean Mayer Human Nutrition Research Centre on Aging in Boston has confirmed the benefits of consuming higher levels of protein, particularly for women. The study found that women who ate high levels of plant protein were 46 percent less likely to develop chronic illnesses such as type 2 diabetes and kidney failure. This highlights the importance of protein in maintaining overall health and well-being.
Protein is made up of amino acids that play crucial roles in immune function, muscle growth, and fat metabolism. Without these essential amino acids, our bodies would struggle to grow and repair, make healthy hair and nails, or maintain strong bones and muscles. Additionally, protein has the added benefit of helping to fill you up, making it particularly helpful when trying to eat less. Gram for gram, pure protein has less than half the calories of pure fat.
As we age, our bodies naturally start to lose muscle mass, a condition known as sarcopenia. This can lead to weakened muscles, poor balance, and an increased risk of falls. However, regular physical activity combined with a diet rich in protein can help combat this muscle loss. Amino acids, which are the building blocks of protein, provide the necessary nutrients for muscle repair and rebuilding. Therefore, consuming protein after exercise is especially beneficial for maintaining muscle strength and aiding in recovery.
So how much protein should we be eating? The average woman needs around 45g of protein per day, while a man needs 55g. It is recommended to aim for 15 to 20g of protein with each meal, and to split protein intake throughout the day rather than having the largest portion at dinner. This is particularly important as we age, as our bodies become less efficient at absorbing nutrients and our appetite tends to decrease, making it harder to ensure we are getting enough protein.
While protein is essential for our health, it is important to note that consuming too much protein can have negative effects. Eating excessive amounts of protein can put a strain on the kidneys, especially for those who already have a higher risk of kidney problems, such as individuals with diabetes. The Department of Health advises against consuming more than twice the recommended daily intake of protein. Additionally, eating too much red and processed meat has been linked to an increased risk of heart disease, diabetes, and certain cancers.
When it comes to getting protein in our diets, there are plenty of options to choose from. Protein can be found in meat, eggs, fish, dairy, beans, lentils, peas, sweetcorn, nuts, soya, seeds, meat substitutes, and dairy-free drinks. While manufacturers are now displaying protein claims on labels, it is important to remember that protein shakes, supplements, and high-protein foods are not necessarily more effective at building muscles than the protein obtained from ordinary food. In fact, it is far better to get protein from meals rather than relying on these products.
The recent study also found that plant protein was particularly beneficial when it came to reducing the risk of chronic illness in later life. Therefore, incorporating plant-based protein sources into your diet can be a great way to support your overall health and well-being.
In addition to its health benefits, consuming adequate protein can also help you look younger. Protein prevents age-related muscle loss and plays a crucial role in nurturing your skin and hair. It is essential for the production of collagen, a protein that gives skin its elasticity and keeps it looking firm.
In conclusion, protein-packed foods and drinks are becoming increasingly popular as consumers seek to aid weight loss, build muscle, and improve their overall health. While protein is essential for our bodies, it is important to consume it in moderation and choose a variety of protein sources. By incorporating protein into our diets, we can support muscle strength, prevent chronic illnesses, and maintain a youthful appearance. So next time you’re at the supermarket, consider adding some protein-packed options to your cart and enjoy the benefits they have to offer.
