What are the health benefits of a high protein diet? One of the health benefits of protein is the ability to build muscle mass and strength. Research studies show if you eat enough protein, it will help increase your muscle and strength. There is a phrase that is used frequently in the fitness industry that protein is the essential building block to building muscle.
Long terms studies show that people who eat more protein have better bone density as they age. Animal protein has been shown to have tremendous health benefits for bone health. Women are more prone to bone fractures and breaking bones when they age because of osteoporosis.
What are the health benefits of a high protein diet? Photo credit: iStock- Yulia Gusterina
Women that are in the menopause phase are susceptible to osteoporosis that is why getting enough protein in their body and lifting weights is essential to maintaining their bone density.
Studies have shown that people who ate more protein ate less food and it helped to restrict their calorie intake. A 12-month study in 130 overweight people on a calorie restricted diet, the high protein group lost 53% more bodyfat than the normal protein group eating the same calories.
Another study found that overweight women who ate 30% of their calories from protein lost 11 pounds in 12 weeks. And this group did not intentionally restrict their diet. These research studies show that consuming more than the average amount of protein regularly will help you lose weight because you will feel fuller.
Eating protein can help you with recovering from injuries. Numerous research studies have shown that eating more protein after injury can help speed up recovery. One of the major weaknesses of aging is losing muscle mass. And that age related muscle loss is called sarcopenia. The best way to counteract muscle loss while aging is eating more protein and lifting weights at least 3 days a week consistently.
When consuming protein, it increases the production of peptides. And this is a gut hormone that makes you feel full and satisfied. A high protein intake decreases the levels of ghrelin which is called the hunger hormone.
High Protein Foods
The types of high protein foods that should be a permanent staple in your eating lifestyle should be meat, lean beef, fish, eggs, chicken breast, turkey, eggs, cottage cheese, legumes, soy products, soy, tempeh, etc.
If you can’t get enough of it from food then you can consume it through protein powders, plant-based protein, or whey protein. Most solid protein powders have all the essential amino acids that your body needs.
How much protein should you be consuming daily? They should be consuming at least 20 to 30 grams of amounts of protein per meal. Research studies have shown that this protein content amount promotes fullness and preserves muscle better.
The Bottom Line is the health benefits of consuming a high protein diet is phenomenal. It can help you recover from injury; help you build and preserve muscle mass, increase your satiety so you don’t eat as much food which can result in weight loss.
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