Protein is an important component of every cell in the body.  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.


Protein exercise weight loss


Protein is an important nutrient for weight loss.

Getting enough can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle.

Protein shakes are an easy way to add more protein to your diet, and have been shown to help with weight loss.

Protein for muscle growth


Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative. The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Amino acid availability is an important regulator of muscle protein metabolism. The interaction of postexercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism than when dietary amino acids are not present. Hormones, especially insulin and testosterone, have important roles as regulators of muscle protein synthesis and muscle hypertrophy. Following exercise, insulin has only a permissive role on muscle protein synthesis, but it appears to inhibit the increase in muscle protein breakdown. Ingestion of only small amounts of amino acids, combined with carbohydrates, can transiently increase muscle protein anabolism, but it has yet to be determined if these transient responses translate into an appreciable increase in muscle mass over a prolonged training period.

Benefits of Protein


1. Reduces Appetite and Hunger Levels


A high-protein diet reduces hunger, helping you eat fewer calories. This is caused by the improved function of weight-regulating hormones.


2. Increases Muscle Mass and Strength


Muscle is made primarily of protein. High protein intake can help you gain muscle mass and strength while reducing muscle loss during weight loss.


3. Good for Your Bones


People who eat more protein tend to have better bone health and a much lower risk of osteoporosis and fractures as they get older.


4. Reduces Cravings and Desire for Late-Night Snacking


Eating more protein may reduce cravings and desire for late-night snacking. Merely having a high-protein breakfast may have a powerful effect.


5. Boosts Metabolism and Increases Fat Burning


High protein intake may boost your metabolism significantly, helping you burn more calories throughout the day.


6. Lowers Your Blood Pressure


Several studies note that higher protein intake can lower blood pressure. Some studies also demonstrate improvements in other risk factors for heart disease.


7. Helps Maintain Weight Loss


Upping your protein intake can not only help you lose weight but keep it off in the long term.


8. Does Not Harm Healthy Kidneys


While protein can cause harm to people with kidney problems, it doesn’t affect those with healthy kidneys.


9. Helps Your Body Repair Itself After Injury


Eating more protein can help you recover faster if you’ve been injured.


10. Helps You Stay Fit as You Age


Eating plenty of protein can help reduce the muscle loss associated with aging.

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