Protein is essential for maintaining a healthy body and overall well-being. This macronutrient is often referred to as the building block of life, with its role extending beyond just muscle development.

Protein is also important if you’re trying to lose weight. And if you’re using weight loss injections like Wegovy or Mounjaro, you’ll need to pay attention to how much you’re eating, so you can maximise how effective the treatment is.

In this article, we will explore the role of protein in your diet, focusing on its significance in maintaining and building muscle mass, managing satiety and cravings, facilitating the repair of tissues, and supporting a resilient immune system. 

We also give you some practical tips to increase the amount of protein in your diet.

 

Protein Helps Build and Maintain Muscle Mass

Protein plays a vital role in preserving and building muscle mass. During physical activity, our muscles undergo microscopic damage. Protein consumption helps repair and rebuild these damaged muscle fibres, leading to muscle growth and strength. 

Additionally, protein is essential for preventing muscle loss, especially during periods of calorie restriction or ageing. Including adequate protein in your diet can help preserve lean muscle mass, support mobility, and enhance overall physical performance. 

Ensuring an adequate protein intake becomes particularly crucial, especially for individuals taking weight loss medications that are more likely to lose muscle mass. Incorporating a sufficient amount of protein into your diet is essential for supporting the building and maintenance of muscle.

 

Protein Keeps You Full and Manages Cravings

Protein is an essential macronutrient that plays a crucial role in keeping you full and managing cravings in a balanced diet. When it comes to feeling satisfied after a meal, protein is key as it helps to promote feelings of fullness and satiety.

One of the main reasons why protein is so effective in keeping you full is because it takes longer for your body to digest compared to carbohydrates and fats. This slow digestion process helps to stabilise blood sugar levels, preventing sudden spikes and crashes that can lead to cravings for unhealthy foods.

Additionally, protein has been shown to reduce levels of ghrelin, the hormone responsible for stimulating hunger, while increasing levels of peptide YY, a hormone that signals feelings of fullness.

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Protein Builds and Repairs Tissues

Protein is essential for building and repairing tissues throughout our bodies. It consists of amino acids, which act as the building blocks for cells, muscles, organs, and even our skin. When we consume protein-rich foods, our bodies break them down into amino acids, which are used to repair and regenerate cells. This process is crucial for wound healing, maintaining healthy skin, and supporting the growth and development of tissues. 

Including an adequate amount of protein in your diet can also help you feel full and satisfied, which can aid in weight management by reducing cravings and overeating.

 

Protein Supports a Healthy Immune System

Protein is necessary for a robust immune system. Antibodies, which defend our bodies against infections and illness, are made of proteins. Adequate protein intake ensures the production and functionality of these antibodies, helping us ward off viruses, bacteria, and other pathogens. Moreover, protein is involved in the production of immune cells, such as lymphocytes and cytokines, which play a crucial role in maintaining a strong immune system. 

 

Protein Quality and Sources

Not all proteins are created equal. Animal-based sources are considered complete proteins as they contain all essential amino acids:

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Dairy products 

 

Plant-based sources may lack certain amino acids. However you can create a complete protein profile by combining different plant-based protein sources with wholegrains such as brown rice or wholegrain pita. Other sources include: 

  • Legumes
  • Grains
  • Nuts and seeds 

 

A varied and balanced diet will ensure optimal protein intake.

 

How Much Protein Do I Need?

Maintaining a diet rich in protein across all meals is crucial for our overall health and well-being. 

While the specific protein requirements may vary based on factors like age, sex, activity level, and overall health, the importance of incorporating protein into our daily meals remains constant. 

Seek guidance from a registered dietitian for tailored advice when it comes to protein requirements.

 

11 Practical Tips for Increasing Protein Intake

  1. Consider meal planning to make sure you’re including protein in every meal and snack. This can help you stay on track with your protein goals.
  2. Try and include protein at each meal (breakfast, lunch and dinner).
  3. Have a protein rich snack (e.g. Greek yoghurt, cottage cheese, edamame, natural peanut butter, hard boiled eggs).
  4. Opt for lean protein sources such as chicken breast, turkey, fish, lean beef, tofu, and low-fat dairy products.
  5. Include protein in your salads by adding grilled chicken, tuna, chickpeas, or other protein-rich toppings.
  6. Include plant-based protein sources such as beans, lentils, chickpeas, quinoa, and tofu into your diet.
  7. Opt for whole grains like quinoa and barley, which not only provide fibre but also contribute to your overall protein intake.
  8. Eat more beans and lentils.
  9. Elevate the nutritional content of pasta sauces and stews by blending in beans and lentils.
  10. Sprinkle nuts and seeds into various meals such as porridge and salads.
  11. Read food labels and be mindful of the protein content in packaged foods.

 

Summary

  • Protein is crucial for repairing and rebuilding muscles, preventing muscle loss during calorie restriction, and supporting overall physical performance.
  • It plays a key role in promoting fullness, managing cravings, and stabilising blood sugar levels, contributing to effective weight management.
  • Amino acids in protein serve as building blocks for cells, organs, and skin, aiding in tissue repair, wound healing, and maintaining healthy skin.
  • Proteins form antibodies that defend against infections.
  • Animal-based sources provide complete proteins, while combining plant-based sources with whole grains ensures a comprehensive amino acid profile, emphasising the importance of a varied and balanced diet.