Protein: The Mac Daddy Macronutrient
Protein is an essential nutrient that is vital for human health, wellness, and athletic performance. It is made up of amino acids, which are the building blocks of the body. Protein plays an important role in maintaining and repairing tissues, building muscle, and producing enzymes and hormones. In this blog post, we will explore the importance of adequate protein intake regarding health, wellness, and athletic performance.
Health
Protein is necessary for the growth and repair of tissues in the body. It plays a crucial role in maintaining healthy skin, hair, nails, and muscles. Adequate protein intake can help prevent muscle loss and age-related sarcopenia, a condition in which the muscles weaken and shrink with age. Protein also helps maintain bone density and strength, which is essential for preventing osteoporosis.
Research suggests that a high-protein diet may help reduce the risk of chronic diseases, including type 2 diabetes, cardiovascular disease, and some types of cancer. A study published in the American Journal of Clinical Nutrition found that a high-protein diet reduced the risk of heart disease by 33% in women (1).
Wellness
Protein is also essential for overall wellness. It helps regulate appetite, keeps you feeling full, and can help you maintain a healthy weight. Protein also plays a role in immune function, helping the body fight off infections and illnesses by increasing sleep quality.
Research suggests that a diet higher in protein can improve your global sleep score. A study published in the American Journal of Clinical Nutrition found that participants who followed a high-protein diet experienced increased sleep quality and and less feelings of restlessness compared to those who followed a low-protein diet (2).
Athletic Performance
Protein is important for athletes and those engaging in regular physical activity. It is necessary for building and repairing muscle tissue, which can help improve strength and endurance. Adequate protein intake can also help reduce muscle soreness and aid in recovery after exercise.
Research suggests (3) that consuming protein before and after exercise can help improve muscle protein synthesis, which is the process by which the body builds new muscle tissue. A study published in the Journal of the International Society of Sports Nutrition found that consuming 20 grams of protein before exercise improved muscle protein synthesis in healthy young men.
Adequate protein intake is crucial for human health, wellness, and athletic performance. This can be accomplished by getting at least 0.8 grams of protein for every pound you weight. So if you’re a 200lbs individual, aim for at least 160g of protein through your day. For athletes and those engaging in regular resistance training, more protein may be necessary for building and repairing muscle tissue and aiding in recovery after exercise. It is recommended to consume a variety of protein-rich foods such as lean meats, poultry, fish, eggs, beans, nuts, and seeds.
1) Donald K Layman, Peter Clifton, Mary C Gannon, Ronald M Krauss, Frank Q Nuttall, Protein in optimal health: heart disease and type 2 diabetes, The American Journal of Clinical Nutrition, https://doi.org/10.1093/ajcn/87.5.1571S
2) Jing Zhou, Jung Eun Kim, Cheryl LH Armstrong, Ningning Chen, Wayne W Campbell, Higher-protein diets improve indexes of sleep in energy-restricted overweight and obese adults: results from 2 randomized controlled trials, The American Journal of Clinical Nutrition, https://doi.org/10.3945/ajcn.115.124669
3) Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8
