Benefits of Eating Protein

Posted by Fitnes Bash on January 27th, 2022

Let\'s start directly with the benefits of eating high protein foods:

-Weight loss

-Increased energy levels & mood swings (energy is a direct effect of protein consumption)

-Feel fuller longer so less chance of snacking on high-calorie foods.

-Increase stamina/endurance during workouts – protein helps build lean muscle mass – which in turn increases metabolism.

*Protein helps muscles recover after a tough workout; meaning less time for your body to rest and more time to hit the gym and/or do another exercise.

-Hair & nail growth (protein gives hair its shine and strength, while the protein in nails contribute to their toughness)

Note: Protein is also important when recovering from an illness. When you\'re feeling sick, it\'s important that you have a few high-protein foods in rotation throughout the day. If you eat only carbs or fats when you\'re under the weather, it will take longer for your immune system to get back on track, which means taking even longer to feel better. Studies show that eating 15% of your daily calories from protein during sickness can cut recovery time in half!

Here are 15 high-protein foods to have on hand if you\'re feeling under the weather or recovering from an illness. 

https://www.fitnessbash1.com/high-protein-foods/

How much protein do you need?

Protein needs vary from person to person depending on weight. 

Example: a woman weighs 50kg = 110lbs so she would require between 55 and 68 grams of protein a day = Protein requirements for women weighing 48 to 68kg (105 to 150lbs)

A man weighs 75kg = 165lbs so he would require between 68 and 95 grams of protein a day = Protein requirements for men weighing 72 to 95kg (160-210lb)

Protein Content in animal vs plant-based foods

Foods with the highest amount of protein - Animal-based

Meat & fish (per 100g raw or cooked): Beef, Lamb, Pork (chicken has less), Bison/Buffalo, Venison, Cod, Haddock, Halibut, Salmon, Sardines.

Foods with the highest amount of protein - Plant-based

Nuts & Seeds: Chia seeds (ounce), Pumpkin seeds (ounces), Pistachios, Sesame seeds (ounces), Almonds(ounce) Hemp Seed Hearts (tbsp), Peanuts (ounce), Walnuts (ounces), Flaxseeds.

Eating a meal high in protein before going to sleep will keep you feeling fuller for longer and therefore reduce the chance of waking up at night because you\'re hungry.

Protein just has so many positive health effects that it\'s important to try and get enough of it through food first and foremost.