The 5 main benefits of “protein”

Benefits of protein is very important and essential to the food we eat on a daily basis. But do you know how protein plays a role in our body and why people who want to be healthy should eat foods rich in protein? We will take you to know that What is protein and how is it important to our body? In addition to helping with health and exercise , it is also one of the secrets of effective weight loss.

What is protein And how is it important ?

Protein is one of the three macronutrients need by the body. The same goes for carbohydrates and fats, which are readily available in the food we eat every day. Has an important function in enhancing growth repair various cells Or the worn parts of the body Proteins contain. A large number of amino acids that can be broke down and regenerate in many different ways. Which are the main components of muscles, bones, skin, tissues and organs So when we eat protein Our bodies break down proteins into amino acids. Before being use back to create the necessary protein in various parts Of the body Therefore, if we do not eat enough protein to meet the needs of the body. Will result in the body to use the protein stored in various organs, starting from the muscle part

The 5 main benefits of “protein” and how much you should eat them.

Protein helps to stay full for a long time, not often hungry

Usually, foods high in protein help us feel more pregnant. Or fuller than eating starchy foods such as carbohydrates and fats In addition, protein can help reduce appetite and maintain a balanced hunger level. Including contributing to a good reduction in calorie intake This is one of the key factors contributing to effective weight loss, and longer fullness benefits athletes looking to increase their energy during long races.

Protein increases the body’s metabolism

In addition to helping reduce appetite. Proper intake of protein foods can temporarily improve metabolic performance. Usually our body uses energy to eat, digest and absorb nutrients, which is called the thermic effect of food (TEF), where protein has more digestion energy than carbohydrates and Very fat So whether you are an athlete or want to lose weight. It is recommended that you try changing the menu. Or your afternoon snack with some protein main ingredient.

Protein that nourishes the muscles

This is because protein is the main building block for muscle building in our body. Therefore, eating adequate amounts of protein for your daily needs. Will help maintain muscle mass And prevent the loss of muscle in the long term This means that if you want to exercise, such as walking, running, cycling, etc. You should eat more protein. Just like an athlete who is heavily muscular, eats large amounts of protein each day to maintain high muscle mass.

Protein helps restore and accelerate muscle growth

Eating protein foods not only prevents the breakdown of muscle mass. But also contributes to strengthening the muscles It has been shown that regular activity and exercise along with a high protein intake will help your muscles grow strong. High-quality proteins contain large amounts of essential amino acids. Specifically, the key amino acids are BCAAs such as Leucine, which play a key role in promoting muscle growth and recovery after exercise. It is found in lean poultry, beef, fish, milk, whole eggs and processed egg products. Or from plants that provide protein, including soybeans and tofu

Athletes also consume protein powder supplements after exercise. This is because protein in natural foods tends to be absorbed into the body slower. Therefore, choosing a protein shake that is convenient to carry It’s easy to brew and tastes good, making it perfect for busy people. Or athletes who have to travel to compete often Whey protein and plant protein supplements, such as soybean or pea powder It will most effectively promote muscle growth and recovery.

Protein is good for the body

Protein is the main building block of tissues and organs in the body, so eating a diet high in protein helps the body repair itself faster if injured. Some mistakenly believe that eating large amounts of protein is harmful to the kidneys. This concept is derived from advice for people with kidney problems. It is recommended to eat foods that are low in protein. This is because protein can be harmful to people with kidney problems. But for those with healthy kidneys, it will not cause any harm.

How much protein should you eat and how often?

If you are a moderately active adult We recommend that you eat between 0.5-0.75 grams of protein per pound of body weight (1 pound equals 0.45 kg) or if you are doing resistance exercise regularly. You need between 0.8-0.85 grams of protein per pound of body weight if more than one gram of protein is given per pound of body weight. Does not result in any additional benefits of protein

Benefits of protein, the timing of protein intake is extremely important for athletes or anyone trying to build muscle. Because exercise, especially resistance training, will cause muscle pain. And eating protein after exercise will help repair the breakdown of the muscles that occur. By continuing to build from those muscles So you should aim. Or prepare to consume at least 20 grams of protein within half an hour after exercise. By choosing high quality protein Both after training and during meals