Oftentimes when people look to live a healthier lifestyle, they experiment with doing more exercise while consuming significantly more protein. The latter can usually be addressed with the use of everything from protein bars to shakes, or even weight gainers. But what exactly is the role of protein in the body? In this explainer, we go over how the many ways it can help in the journey to unlocking your full potential.
Protein as a Holistic Approach to Better Health
It’s worth noting that protein is much more than a means to growing more muscle. Like homeopathy and medical supplementation, protein has a range of complementary benefits that can encompass physical, mental, and even emotional well-being. Let’s go over how below.
Vital functions and physical health
- Supporting the immune system via protein-based antibodies, which play a key role against foreign organisms and infections.
- Tissue building and repair by providing amino acids, the building blocks for bones, muscles, skin, nails, hair, and even internal organs. In order for the body to properly regenerate damaged tissues after injury, illness, or exercise, adequate protein intake is essential.
- Production of endogenous enzymes and hormones. The former are responsible for virtually all bodily biochemical reactions including digestion and energy production, while the latter drive vital processes such as blood sugar regulation and growth.
- Nutrient transport and storage similarly to hemoglobin in red blood cells, proteins carry oxygen and nutrients through the body and into sites that need them the most.
Metabolic health
- Blood sugar stabilisation through protein’s ability to slow down digestion, helping to prevent crashes or spikes in blood sugar levels. This is why high-protein diets tend to contribute to more stable energy levels throughout the day.
- Weight management via an increased sensation of satiety or fullness relative to carbohydrates and fats. This helps reduce appetite, control cravings, and support the overall process of healthy weight management.
- Higher thermic effect of food or TEF when compared to fats and carbohydrates. This causes the body to have to burn more calories in order to metabolise and digest it. This further supports the sustainability of a weight loss diet, or overall fat reduction for better heart health.
Mental and emotional health
- Improving cognitive function by optimising the overall function and health of brain cells, as well as their communication pathways.
- Stabilising production of neurotransmitters by supplying amino acids, which are their biological precursors. Neurotransmitters are essentially chemical messengers in the brain that are critical in the regulation of focus, mood, and more.
- Tyrosine, as an example, is pivotal in the production of both norepinephrine and dopamine, which can affect everything from concentration to motivation. Tryptophan, on the other hand, is crucial in the production of serotonin, which aids sleep and stabilises mood.
- Preventing mood swings by keeping blood sugar stable. In combination with balanced neurotransmitter activity, adequate protein may reduce irritability, hypertension, and even anxiety or depression.
Can Protein Really Play a Role in Weight Loss?
The higher TEF of protein causes you to use significantly more energy to digest, metabolise, and absorb it. Approximately 20 to 30 percent of calories from protein are burned in the process of metabolising it, as opposed to 0-3% for fat and 5-10% for carbohydrates. This means higher-protein diets markedly increase your daily overall calorie expenditure, aiding in weight loss efforts.
Higher protein intake may influence the levels of key hormones responsible for appetite regulation. Studies have shown it can simultaneously depress production of the so-called “hunger hormone” known as ghrelin, while boosting appetite-suppressing hormones like cholecystokinin, Peptide YY (PYY), and Glucagon-like Peptide-1 (GLP-1).
Finally, protein also aids in sparing lean muscle mass during the weight loss process. When on a calorie-restricted diet or an overall calorie deficit for fat loss, some of the mass lost tends to be muscle tissue, given its high toll on calories at rest relative to fat. A higher proportion of protein in your diet helps the body preserve fat-free mass during the weight loss journey by supporting a higher metabolic rate.
Utilising Protein in its Many Forms
Given the pivotal role of protein in several aspects of a healthy lifestyle, it’s important to consume it depending on your current dietary goals. Its availability in various forms — from protein shakes to vegan burgers, and even free-form amino acids — ensures ample availability to all consumers regardless of individual lifestyles. Appreciating the functions of protein and utilising it appropriately can ensure you reap all of its potential benefits on health, wellness, and nutrition.
