Protein is the most satisfying of all the macronutrients. Numerous studies have shown that a high protein diet has major benefits including weight loss, muscle building and metabolic health. Below are a number of reasons why including protein in your diet is a good (and necessary) idea:
Filling You Up For Longer
High protein meals create a feeling of fullness which can help reduce overall daily calorie consumption. However, this effect is dependent on the type and quality of protein. Higher quality proteins found in fish, poultry, lean red meats, eggs, dairy and soy quell hunger more so than vegetable proteins like legumes and seeds.
Building and Maintaining Muscle Mass
Protein forms the building blocks of muscles. Therefore eating plenty of protein can help increase muscle mass and strength when coupled with resistance training and exercise. Keeping protein high can also help prevent muscle loss when trying to lose weight.
A higher protein intake has been shown to boost your metabolism significantly, helping you burn more calories throughout the day. Generally, the more muscle you have, the more calories you burn to support those muscles and their function.
Besides building and maintaining muscle and promoting fat loss, protein is also linked to improving brain function and aiding in many more aspects of health including controlling blood pressure, cardiovascular health, disease prevention, sleep and longevity.
It is recommended that 10-20% of total energy consumption is made up of protein. Making sure each meal contains a quality source of protein is an easy way to achieve your protein targets each day. While eating enough protein in your diet is obviously beneficial to your health, it is important to remember that a healthy diet also includes adequate amounts of carbohydrate and good fats.
At Rebalance Pilates & Yoga we regularly launch challenges and programs that incorporate specialised nutrition programs. If you’d like to learn more or find out when the next dates are, please contact us to speak to one of our studio managers.
Written by Kelly Mortensen – Head Trainer – Rebalance Pilates and Yoga, Diploma in Sports Nutrition