Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
The truth is, we need less total protein that You might think. But we could all benefit from getting more protein from better food sources.
We’ve all heard the myth that extra protein builds more muscle. In fact, the only way to build muscle is through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn’t give you extra strength. Protein can be converted by the body into glucose for energy, but it takes twice as much effort as converting carbohydrates or fats into glucose. We need 0,8-1,5 g of total protein pre 1 kg of body weight.
When it comes to feeling full, the clinical studies consistently showed that high-protein diets increase satiety and decrease hunger compared with high-fat or high-carbohydrate diets. In addition, most, but not all the studies reviewed showed that most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.
There are some evidence that high-protein diets induce great fat loss. On average, high-protein diets produced an average weight loss that was about 2 kg greater than that achieved on other diets after six months.
Hemp Protein Powder
Research shows that this vegan protein powder is easily digestible to ensure You’re really optimizing your protein intake and getting the most nutritional bang for Your buck. Hemp protein powder also stands out as one of the best plant-based protein powder options available because it contains a hearty dose of fibre to optimize digestive health and keep blood sugar under control. Plus, it’s also high in heart-healthy omega-3 fatty acids, which have been shown to reduce inflammation, protect against neurodegenerative disorders and aid in weight management.
As the most abundant protein in the body, collagen is available in your muscles, skin, blood, bones, cartilage, and ligaments. You may want to consider squeezing in an extra serving of this vital protein for several reasons.
The good news is that Your body produces collagen on a regular basis. But it does slow down with age. Other lifestyle habits that can bring collagen production to a screeching halt include smoking, sun exposure, and an unhealthy diet. Some health conditions may also deplete Your collagen storage. And without this important building block, You may start to see wrinkles and sagging skin, or even experience joint pain.
Although rice protein contains all the essential amino acids, it is too low in lysine to be a complete protein. One study compared the effects of rice and whey powders in fit, young men. The eight-week study demonstrated that taking 48 grams of rice or whey protein daily resulted in similar changes in body composition, muscle strength and recovery.
This blue-green algae is definitely a nutritional powerhouse. Two tablespoons (20 g) provide you with 12,8 grams of complete protein, in addition to covering 22% of Your daily requirements of iron and thiamine and 42% of your daily copper needs.
Spirulina also contains decent amounts of magnesium, riboflavin, manganese, potassium and small amounts of most of the other nutrients your body needs, including essential fatty acids.
Furthermore, studies link consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels.
Chlorella is 50–60% protein. What’s more, it’s a complete protein source, meaning it contains all nine essential amino acids. Chlorella contains many nutrients, including vitamins, minerals, antioxidants and omega-3 fats. Taking chlorella supplements may help lower blood sugar levels and increase insulin sensitivity.
Written by nutritionist Riin Reimer