Protein: Reasons to Increase Protein Consumption, Best Sources

Protein is another macronutrient vital for the body. Macronutrients are substances that our organisms need in major amounts, which provide energy and allow us to survive and develop. Along with proteins, carbohydrates and fats should be components of your diet to allow your body to thrive. Read on to learn all the reasons to increase your protein consumption and the best sources of protein.

Reasons to Increase Protein Consumption

Proteins are essential components of all living cells and have diverse functions. They can form enzymes, hormones, antibodies, and structures. There are twenty standard amino acids which can be biosynthesized by most organisms. Yet, amino acids that humans can’t synthesize are called essential amino acids (phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine), which should be obtained through diet. 

One of the reasons to increase your protein consumption is because proteins are multifaceted compounds that have diverse roles necessary for the human body. Here are some of the roles that proteins have:

• Enzymes: Proteins act as biological catalysts, speeding up chemical reactions necessary for metabolism and DNA processes. Enzymes are involved in metabolism, DNA replication, and protein synthesis, among many other processes.
• Structural Support: Proteins provide structural support to cells and tissues. For example, collagen, cartilage, and elastin are fibrous proteins that form the structural framework of connective tissues such as tendons, ligaments, and skin. Keratin is a part of hair, nails, feathers, and shells, and actin and tubulin make up cytoskeletons.
• Transport: Proteins facilitate the transport of molecules across cell membranes and throughout the body. Examples include hemoglobin, which transports oxygen in the blood, and various carrier proteins that transport ions and molecules across membranes.
• Defense: Proteins play a crucial role in the immune system. For instance, the immune system produces antibodies, which are made of proteins. These antibodies respond to foreign substances (antigens) and help neutralize or eliminate them. Lectins are carbohydrate-binding proteins that remove glycoproteins from the circulatory system, regulate cell adhesion and recognition, and regulate inflammatory and reactive processes in the immune system.
• Hormones: Certain proteins serve as hormones, which are chemical messengers that regulate various physiological processes. Examples include insulin, which regulates blood sugar levels, and growth hormone, which regulates growth and metabolism.
• Motion: Proteins are essential for movement. Muscle contraction, for example, relies on the interaction between proteins actin and myosin. Motor proteins (myosin, kinesin, and dynein) generate mechanical forces.
• Regulation: Proteins regulate gene expression and other cellular processes. Transcription factors, for instance, bind to DNA and control the transcription of specific genes into mRNA.
• Signaling: Proteins play key roles in cell signaling pathways, transmitting signals from the extracellular environment to the cell’s interior. Examples include receptors on cell surfaces that bind to signaling molecules such as hormones, neurotransmitters, and growth factors.
• Storage: Some proteins serve as storage reservoirs for ions and molecules. For example, ferritin stores iron in cells, and casein stores calcium in milk.
• Cytoskeleton: Proteins make up the cytoskeleton, a network of fibers that provides structure and support to cells and facilitates cell movement and division.

Here are additional reasons to increase your protein consumption:

• Muscle Growth and Repair: Protein is the building block of muscles. Eating an adequate amount of protein is necessary to support muscle growth, repair, and maintenance, especially for individuals involved in resistance training or intense physical activity. If you want to increase your appetite, try bruce banner auto seeds.
• Promotes Bone Health: Protein is not only important for muscle health but also plays a role in maintaining bone health. It assists in the absorption of calcium and other minerals essential for bone strength and density.
• Supports Immune Function: Many components of the immune system, including antibodies, are made up of proteins. Consuming enough protein supports immune function and helps the body fight off infections and illnesses.
• Enhances Wound Healing: Proteins are essential for tissue repair and wound healing processes. A diet rich in protein can help speed up recovery from injuries, surgeries, or other traumatic events.
• Maintains Hormonal Balance: Hormones are made up of proteins or are regulated by proteins. Consuming enough protein is necessary for the production and regulation of hormones, which play a crucial role in various bodily functions, including metabolism, mood, and reproduction.
• Preserves Lean Body Mass During Aging: As individuals age, they tend to lose muscle mass. Consuming sufficient protein can help preserve lean body mass and strength, thereby promoting healthy aging and reducing the risk of sarcopenia (age-related muscle loss).
• Supports Hair, Skin, and Nail Health: Proteins are vital for the growth and maintenance of hair, skin, and nails. Including enough protein in your diet can help keep these tissues healthy and strong.
• Provides Essential Amino Acids: Proteins are composed of amino acids, some of which are essential, meaning they cannot be produced by the body and must be obtained from the diet. Consuming protein-rich foods ensures an adequate intake of essential amino acids necessary for various physiological functions.

Do you Want to Lose Body Fat and have a Great Physique?

Besides all the physiological reasons to increase your protein consumption, increasing your protein intake can help you achieve your fat loss and aesthetic goals.

• Weight Management: Protein has a high satiety value, meaning it helps you feel full and satisfied for longer periods, helping you to avoid overeating. Including protein in meals and snacks can help control appetite and reduce overall calorie intake, aiding in weight management and fat loss.
• Supports Metabolism: Protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest, absorb, and metabolize. This can slightly increase calorie expenditure and metabolic rate, supporting weight management efforts.
• Muscle Gain: Additionally, higher protein consumption helps you to gain and maintain precious muscle mass, helping you mold a beautiful physique.

Best Proteins to Consume

Animal Sources of Protein

• Red Meat: It is, generally, the skeletal muscle of mammals (cattle, bison, and lamb, etc.). Red meat consists roughly of 19 percent protein but is somewhat high in calories. It is a complete protein and contains all essential amino acids, along with zinc, vitamin B, iron, choline, riboflavin, phosphorus, niacin, vitamin K, and selenium. If you eat red meat, try to consume it a few times a week since it is very hard to digest and has been linked to colon cancer. Always buy organic grass-fed meat.

• White Meat: It refers to the meat from poultry and pigs. It has less calories and less saturated fat. Yet, white meat has a higher protein value than red meat and is also less costly. Buy antibiotic-free organic pastured chicken, which is antibiotic and arsenic-free. If you eat pork, buy organic antibiotic-free or with Animal Welfare Approved /Certified Humane labels. Eat pork occasionally since the industry is plagued with disease.

• Fish: It is high in protein and very low in carbs. Some fish have an equal ratio of fat and protein, but the fat is highly beneficial for Omega-3 fatty acids. When buying fish, avoid farm-raised fish, which has more pollutants and high levels of antibiotics and dioxin. Always choose wild-caught, but avoid large fish such as tuna and shark due to high levels of mercury. Salmon, sardines, and anchovies are great choices since these fish are closer to the bottom of the food chain, and have short life cycles. If you buy canned fish, buy those in BPA-free cans.

• Eggs: Egg protein is one of the highest-quality proteins found. It has amino acids tryptophan and tyrosine, lutein, zeaxanthin, choline, and vitamin B12. Eat the whole egg to ingest all the nutrients and heart-healthy omega-3 fats. Buy organic pastured eggs as the hens are free-roaming, raised on organic feed, and are not exposed to corn, soy, antibiotics, synthetic fertilizers, and pesticides.

• Whey Protein: A byproduct of milk, a part that is separated from the curd in the making of cheese. It is an excellent source of protein with numerous health benefits. Whey protein has been linked to healthy insulin secretion, helping balance blood sugar levels. It contains immunoglobulins, which keep your immune system working properly. It maximizes the production of glutathione, the most powerful antioxidant in your body that optimizes other antioxidants and removes toxins and free radicals. Buy organic whey protein from grass-fed hormone-free cows.

Vegetarian Sources

For those following a plant-based diet, various foods can provide the essential amino acids needed by the body. Here is a list of healthy vegetarian sources of protein: 

• Spirulina: This superfood is a form of blue-green algae with an excellent source of vital amino acids and minerals. Spirulina is around seventy percent complete protein while beef is around twenty percent. It is high in B vitamins, iron, and manganese. It is a powerful immune system booster, that also helps balance blood pressure and cholesterol. However, it is not recommended for those with iodine or severe seafood allergies.

• Hemp: Hemp seeds are not widely used as a food source but are highly nutritious. Hemp comes from the same plant species as marijuana, cannabis sativa, but does not have any mind-altering effects. As a matter of fact, hemp seeds are an excellent source of protein, providing all of the essential amino acids. Hemp protein has an amino acid profile comparable to meat and eggs, and it is highly digestible. It is rich in B vitamins, fiber, zinc, manganese, and essential fatty acids. It is beneficial for the heart, skin, and immune system.

• Tempeh:  Fermented soy that gives you around 15 grams of protein per half cup. This form of soy does not have the negative effects associated with regular soy. On the contrary, tempeh is a great source of probiotics. It is, also, high in B vitamins, manganese, and phosphorous.

• Legumes: They are a source of complete protein, providing all essential amino acids. Legumes are high in folate, minerals, as well as carbohydrates. Beans, chickpeas, lentils, and peas are great choices. Peanuts have protein as well; they are actually legumes, not nuts. When preparing legumes, it is recommended to soak them overnight and to throw away the water from the first boil. This process helps get rid of their anti-nutrients and improves their nutritional value. Anti-nutrients (phytates, tannins, lectins, protease inhibitors, and calcium oxalate) are compounds that reduce the absorption of nutrients in the body and are associated with gas and indigestion.

• Quinoa: Highly nutritious gluten-free pseudo-cereal grain. Quinoa provides all essential amino acids and gives you more than 8g of protein per cup. It is highly digestible and high in manganese, phosphorous, folate, iron, zinc, and magnesium.

• Nuts: Even though they are great sources of beneficial fat, they can also be a source of protein. They have around 6 grams of protein per serving. Some of the nuts with high protein value are almonds, cashews, and pistachios. Buy them organic and raw, not those with added salt or sugar.

• Chia Seeds: Great source of B vitamins, calcium, iron, magnesium, manganese, phosphorous, and zinc. Chia seeds are high in omega-3 fatty acids and provide around 5 grams of protein per oz.

Protein Supplements

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Now that you know all the reasons to increase your protein consumption and the best sources of protein, don’t be afraid to eat protein. Aim to consume 25% – 30% of your calories coming from protein since it’s essential for the body and plays a crucial role in maintaining overall health and well-being.

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor