The Importance of Protein in Your Daily Diet
by: Caleb Lemon
Protein often takes the spotlight when it comes to maintaining a balanced diet. Whether you are a fitness enthusiast, an athlete, or simply someone who wants to live a healthy lifestyle, understanding the benefits of protein in your diet are essential. Although it is not the only important macronutrient for a balanced diet, it is arguably the most important.
1. Amino Acids: The Foundation of Protein
Protein is made up of amino acids, which are often referred to as the building
blocks of life. There are 20 different amino acids, nine of which are essential,
meaning we must obtain from an outside source(MedlinePlus 23). These amino
acids are crucial for building and repairing muscle, making hormones, and
supporting different functions of our body.
2. Muscle Growth and Maintenance
For anyone looking to build muscle or simply just maintain their current physique,
protein is a necessity. Anytime someone is engaging in physical activity of any sort,especially intense training like weight lifting, creates tiny tears in muscle fibers(National Libary of Medicine 2024). Consuming protein after physical activity will help repair those microtears in our muscles leading to muscle growth and increased strength. A protein rich diet can also help our muscles function better as we get older.
3. Weight Management
Incorporating the right amount of protein in each meal can help you feel fuller for
longer periods of time. This can be very beneficial to those who are looking to manage their weight, because it decreases the likelihood of overeating. Not only do higher protein diets lead to greater fat loss, but it is also essential in preserving lean muscle mass(National Libary of Medicine 2024).
4. Supporting Immune Function
Protein plays a key role in how well our immune system functions. Antibodies,
which help fight off infections are made of protein(National Libary of Medicine 2024). A protein deficient diet can make us more susceptible to illness. Getting the proper amount of protein in each day will help support your bodies overall health.
5. Versatlity and Sources
A great thing about protein is you can find it in a variety of foods. Protein is in
different foods from animal based sources to plant based sources. Some examples of animal based foods like meat, fish, eggs and dairy. Some examples of plant-based foods are beans, tofu, nuts and so much more. Protein powders are an excellent idea to keep on hand to provide a shelf stable complete protein source that is readily available.
Conclusion:
Incorporating protein into your daily diet is not just beneficial; it's essential for your overall health and well-being. From muscle maintenance and weight management
to supporting your immune system and regulating hormones, protein plays a crucial role in numerous bodily functions. Whether you;re a meat lover or a plant-based eater, there's a world of protein-rich foods and powders waiting for you to try.
Sources:
Vliet, S. van, Beals, J. W., Martinez, I. G., Skinner, S. K., & Burd, N. A. (2018,
February 16). Achieving optimal post-exercise muscle protein remodeling in physically
active adults through whole food consumption. Nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852800/
U.S. National Library of Medicine. (n.d.). Protein in Diet: Medlineplus medical
encyclopedia. MedlinePlus.
https://medlineplus.gov/ency/article/002467.htm#:~:text=The%20basic%20structure%20
of%20protein,%2C%20teens%2C%20and%20pregnant%20women.