Key reasons why you need to eat more protein

Why protein is so important and how it can help enhance your day-to-day life. Read on to learn more about the power of protein! Words: Dr Gary Bartlett, NHS Doctor, Team GB snowboarder and Bio-Synergy ambassador

Protein is an essential macronutrient for our bodies, but many of us don’t get enough in our daily diets! Not only does it help us feel full longer, but it also helps build and repair muscles – something that can be achieved no matter what stage of life you’re at. Whether you’re looking to boost your workout performance or just improve your overall health, the benefits of eating protein are undeniable. Why protein is so important and how it can help enhance your daily life. Read on to learn more about the power of protein!

Firstly, by replacing carbs and fat with protein, you reduce hunger and boost fullness. Less hunger is the main reason why protein helps you lose weight. It can make you eat fewer calories as you’re feeling full. Let’s look at some other benefits of protein consumption and also how much we need.

If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.

The benefits of protein

1. It fills you up and saves calories

Protein is important because it helps you feel fuller longer. If this happens over the course of multiple days your calorie savings can help with weight loss.

In one study in men with obesity, consuming 25% of calories from protein increased feelings of fullness, as well as reduced late-night snacking desires and obsessive thoughts about food by 50% and 60%, respectively.

2. It curbs carb highs and lows

Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream, which may help keep your blood sugar from skyrocketing and ward off future cravings.

In another 12-week study, women who increased their protein intake to 30% of calories ate 441 fewer calories per day and lost 11 pounds (5 kg) by simply adding more protein to their diet.

3. It consumes more of your energy

The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein has a higher TEF compared to carbs and fat meaning you’re actually burning more calories to process protein than to process the other two.

4. It fuels fat burning

Having adequate protein coming in from your food fuels fat burning while preserving calorie-burning lean muscle.

Consuming 25–30% of your total daily calories from protein has been shown to boost metabolism by up to 80–100 calories per day, compared with lower protein diet. https://pubmed.ncbi.nlm.nih.gov/19640952/

In another study, a modest increase in protein from 15% to 18% of calories reduced the amount of fat people regained after weight loss by 50%!

5. It promotes muscle repair and growth

Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial.

The benefit of using a protein powder is that whilst it can help you to lose weight, it also helps to build and maintain lean muscle mass.

Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in).

Using a good quality protein powder such as Bio-Synergy Skinny Protein daily can help with weight loss if used correctly, along with consuming a healthy, well-balanced diet.

Protein is considered the most hunger-reducing macronutrient and using it as a meal replacementsuch as having a protein smoothie for breakfast or a protein shake throughout the day - can minimise your cravings and need for snacks quite significantly. The benefit of using a protein powder is that while it can help you to lose weight, it also helps to build and maintain lean muscle mass.

by Dr Gary Bartlet NHS Doctor & Team GB Snowboarder