What Is Protein? Why Are Protein Foods So Important?

Your body's organs, tissues, muscles, and hormones are made up mostly of protein. Intake of protein-rich foods is essential for proper development, growth, and functioning of all parts of the body.

Protein plays a key role in almost every bodily function, making it important to consume protein foods with each daily meal to avoid protein deficiencies, which can be harmful to the body.

Many people choose to supplement their diet with protein supplements, in addition to following a healthy, protein-rich diet.

Several studies show that a high protein diet offers several health benefits.

In addition to helping with weight loss or maintenance, a protein diet can stabilize blood sugar levels, improve learning and concentration skills, reduce mental fatigue, increase energy levels, promote muscle and bone health, and facilitate the absorption of important nutrients.

Many people make the mistake of following diets based on calorie counting and restrictions. On a high-protein diet, you'll feel full after meals and avoid the spikes and dips in blood sugar levels that lead to food cravings and mood swings.

There are several protein-rich food options that can be included in the diet, even for people who follow a vegetarian or vegan diet.

It is necessary to consume a variety of protein foods every day to keep your metabolism working properly, have enough energy, and keep your blood sugar levels stable.

What Are the Benefits of Eating Protein Foods?

1) Stabilizes Blood Sugar Levels

Insulin plays an essential role in the metabolism of carbohydrates, fats and proteins. However, carbohydrates require a significantly higher amount of insulin than proteins.

The glycemic index of the foods you consume is the main indicator of blood sugar levels. While eating foods high in sugars and carbohydrates can result in fluctuations in blood sugar levels, consuming protein has the opposite effect.

Protein-rich foods have minimal impact on blood glucose levels and can slow the absorption of sugar during a meal. This means that a high-protein diet can help prevent blood glucose spikes, which is key to preventing type 2 diabetes, as well as keeping energy levels balanced and improving mood.

2) Protein Makes You Feel Full

There is ample evidence to prove that protein intake helps promote feelings of fullness and can prevent overeating. By controlling your calorie intake and eating a moderately high protein diet, you can use an effective and practical weight loss strategy.

It's generally easier to consume too many carbohydrates, especially if they're refined or sugary, than to overindulge in healthy protein-rich foods. In addition, protein intake stimulates a process called thermogenesis, in which the body expends more energy (calories) to digest food.

At the same time, protein helps prevent muscle loss that can occur due to a low-calorie diet, making it an ideal component for weight loss.

3) Improves Muscle Mass

Adequate protein intake is essential for building and maintaining healthy muscle mass, as well as supporting tendons, ligaments and other body tissues. Therefore, protein plays an important role in bodybuilding, but it is also crucial for developing lean muscle.

When the diet is low in amino acids, muscle atrophy can occur as muscle fibers break down to generate energy.

Protein intake is especially important after exercise, as physical activities such as strength training intentionally damage muscle tissue, which needs to be repaired and strengthened. damage repair.

While protein by itself does not enhance athletic performance (L-glutamine is helpful in this regard as well), research shows that eating protein before and after exercise helps improve muscle recovery, stimulates muscle synthesis, and acts as a treatment for muscle pain.

4) Protein is Good for Cardiovascular Health

Studies have shown an inverse relationship between protein consumption and the risk of heart disease in adults, indicating that higher protein intake may be beneficial for high blood pressure, acting as a natural remedy.

Replacing carbohydrates with protein has been linked to lower levels of LDL, known as the "bad" cholesterol. High-protein diets help keep blood sugar levels balanced and prevent other conditions related to heart disease, including obesity.

5) Protein Increases the Ability to Learn

Proteins play an essential role in creating enzymes, hormones and neurotransmitters that are key to cognitive function. Having a healthy breakfast sets the tone for the entire day and prepares your body to learn and retain information.

The brain requires a constant supply of amino acids to maintain high levels of concentration, focus and energy. When there is an amino acid deficiency, learning and coordination can be affected, but by reintroducing the necessary amino acids into the diet, these skills improve.

This is why protein supplements are excellent additions to any daily diet, as they help ensure adequate amino acid intake for proper cognitive functioning.

6) Delays Aging and Promotes Longevity

Studies indicate that a balanced diet rich in amino acids from protein foods can help treat age-related muscle loss.

Adequate protein intake helps slow the aging process by preserving muscle mass, strengthening bones, and maintaining cognitive and immune function. As we age, amino acid deficiencies can lead to potential health problems such as cataracts, heart disease and muscle loss.

The body becomes less efficient at synthesizing amino acids as we age, which results in decreased muscle mass and the accumulation of fat over the years. Therefore, it is crucial to consume a variety of protein-rich foods and, if necessary, supplement with products such as whey protein, when it is not possible to obtain the adequate amount through food.

7) Protein Improves Your Mood

Certain amino acids found in protein-rich foods play a crucial role in the natural balance of hormones, mood control and act as a natural remedy for anxiety.

Adequate protein intake supports the functioning of neurotransmitters and the synthesis of hormones such as dopamine and serotonin, which promote calmness and maintain a positive mood.

When amino acids are deficient, it is common to experience weakness, moodiness, and increased anxiety or even signs of depression. Additionally, because of protein's ability to stabilize blood glucose levels, it also helps to prevent mood swings, irritability, and food cravings that can occur due to fluctuations in blood sugar.

8) Protein Strengthens Bones

There is a positive relationship between increased consumption of protein-rich foods and better bone health. The beneficial effects of protein on bones are related to both the consumption of specific protein foods and the intake of nutrients important for bone health, such as calcium and magnesium.

A diet that is abundant in protein from nutritious, whole foods can help heal broken bones, prevent bone fragility, fractures, and even osteoporosis by increasing calcium absorption and aiding bone metabolism.

What Makes Some Protein Foods Better Than Others?

The organism has the capacity to produce some amino acids, however, there are amino acids that it cannot produce internally, being necessary to obtain them from external sources.

Of the twenty existing amino acids, some are considered "essential" because we cannot produce them on our own.

Each of the twenty amino acids has distinct and important functions in the body, so it is crucial to consume a variety of protein-rich foods to ensure that the body does not become deficient in certain amino acids.

Including protein diversity in the diet is essential, so it is recommended to consume different types of protein foods.

People who follow low-calorie, vegetarian, or vegan diets are at increased risk of deficiency in important amino acids.

However, it is possible to combine different plant foods to obtain a combination that provides all the essential amino acids.

When purchasing protein foods, it's important to consider quality, especially when it comes to animal sources.

Choosing grass-fed meats, organic eggs, and wild-caught fish is key to getting enough protein while reducing your dietary intake of toxins.

High-quality animal foods have more nutrients than conventional foods, as the animals themselves are healthier and eat more natural diets.

High quality proteins provide a wider range of minerals, vitamins and healthy fatty acids.

Is It Possible to Eat Too Much Protein? What Happens If You Eat Too Much Protein?

It is important to consider that excessive protein consumption can present certain health risks in certain situations.

Eating excess calories, whether from protein or other sources, will not result in health benefits and may contribute to weight gain.

Excessive protein consumption can also lead to digestive issues such as constipation, changes in blood sugar levels, and potential bacterial growth in the stomach.

Also, not consuming other adequate nutrients and eating an excessive amount of protein can put a strain on the organs as they work to balance the body's pH level.

It's important to maintain a balanced diet and get a variety of essential nutrients for optimal health.

How Much Protein Should I Eat Per Day?

Protein requirements vary from person to person, depending on gender, age, body mass and physical activity level.

Also, certain health conditions may require a higher or lower protein intake.

Here are some guidelines on protein intake to ensure you are consuming an adequate amount to maintain balanced health.

For adults at a normal weight and activity level, daily recommendations are:

• Men: 56 grams per day
• Women: 46 grams per day

These amounts represent the minimum required amount of protein you should aim for daily.

It is recommended to spread protein intake throughout the day in small amounts, rather than consuming large amounts in one or two meals.

This allows the body to utilize the proper amount of protein it needs at any given time, as it can only process so much protein at a time.

Remember that the body does not store protein, so consuming it throughout the day is the best way to balance blood sugar levels and support proper metabolism.