Protein is a critical component of every cell in your body, playing a vital role in building and repairing tissues, supporting immune function, and even producing enzymes and hormones. While carbohydrates and fats often dominate conversations around nutrition, protein deserves equal, if not more, attention, especially for anyone looking to maintain or improve their health.
Prioritising protein should not just be reserved for athletes. Here are some lesser known facts about protein:
Supporting Metabolism
Your body uses more energy to process protein compared to fats and carbohydrates, which means protein can boost your metabolism. This is called the thermic effect of food (TEF). By consuming enough protein, you not only support muscle growth but also help your body burn more calories throughout the day.
Promoting Fullness and Satiation
Protein is more filling than carbs or fats, meaning it helps you stay full longer. This is especially important for those looking to manage their weight, as protein-rich meals can prevent overeating by controlling hunger. Snacks like biltong and biersticks, rich in protein, are perfect for staying satiated throughout the day and is the perfect companion to take on hikes, hunts and outdoor adventures.
Maintaining Healthy Hair, Skin, and Nails
Proteins, particularly keratin, collagen, and elastin, are critical for the structure and strength of your hair, skin, and nails. Ensuring that your diet is rich in protein helps maintain these tissues and keeps them healthy.
Boosting Immune Function
Proteins help in the production of antibodies and support immune system cells. Without sufficient protein, your body may struggle to mount an immune response when faced with pathogens, leaving you vulnerable to infections and illnesses.
Supporting Healthy Aging
As we age, maintaining muscle mass becomes more difficult, but it’s critical for staying active and healthy. Protein plays a vital role in preventing age-related loss of muscle mass and helps maintain strength, mobility, and independence.
Balancing Hormones and Enzymes
Hormones and enzymes, which regulate almost every bodily process, are made of protein. From digestion to mood regulation, these proteins keep your body functioning smoothly.
References:
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism, 11(1), 109-132.
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Paddon-Jones, D., & Leidy, H. (2014). Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition & Metabolic Care, 17(1), 5-11.
Westerterp-Plantenga, M. S., Nieuwenhuizen, A., Tomé, D., Soenen, S., & Westerterp, K. R. (2009). Dietary protein, weight loss, and weight maintenance. Annual Review of Nutrition, 29, 21-41.