8 Proven Benefits of Eating a Protein-Rich Diet

8 Proven Benefits of Eating a Protein-Rich Diet

Protein is essential for optimal health so it’s vital we consume enough of it on a daily basis preferably from a variety of high-quality sources. Most people do eat enough protein to cover their basic needs, but if you are involved with a sport, trying to change body composition, or just want to feel better in general, including more protein in your diet can help. With that in mind, we will discuss the proven benefits of having more protein, how much you should be eating, and what are some of the best sources to choose especially when eating a plant-based diet.

Table of Contents

8 proven benefits of eating a protein-rich diet: 

1. Muscular development

Combining resistance-based activities such as weight training with higher levels of protein intake is proven to stimulate lean muscle development. Your body is constantly breaking down muscle and rebuilding it, especially when doing weight-based activities. If you are consuming enough protein and providing the body with amino acids to help repair and grow your muscles, then over time you will increase the levels of lean muscle mass in your body.

Another huge benefit of having more lean muscle is an increase in your resting metabolic rate. This means that you are burning more energy naturally, without exercise.

2. Reduce calorie intake

Protein-based foods tend to be more filling and satisfying, so eating more of them in your diet can result in fewer calories being consumed. Reducing the total amount of calories eaten every day can help you manage your weight more easily.

3. Increase overall daily calorie burn

Your body will utilize a lot more energy to break down and digest protein properly, than foods lower in protein such as fats or carbohydrates. Protein compared to fats and carbohydrates requires more than double the number of calories to become metabolized, which is known as the thermic effect.

4. Increase the potential for fat loss

When you combine increased muscle mass, more satiety from your meals and an overall higher metabolic rate due to extra muscle and the thermic effect of eating more protein, your body has more potential to lose body fat. You still need to be in an overall energy deficit to lose body fat, but having this combination of factors makes dieting much more effective and easier to sustain than other methods of body fat reduction.

5. Gain more strength from your training

If you are involved in an activity that requires a certain level of strength, then expect your strength levels to increase with increased protein intake. This is due to the combination of extra muscle development and quicker recovery from your training.

6. Stronger tendons and faster recovery from injury

If you supply the body with protein after your workouts, this helps strengthen and repair the tendons and other connective tissue so your body has less chance of injury and is better prepared for further exercise.

7. Better sleep patterns

If you struggle to get a good night’s sleep, then increasing protein in your diet may help. This research explains the results of two randomized studies on obese and overweight adults. After a 12-weeks trial, they concluded that a “greater proportion of energy from protein while dieting may improve sleep in overweight and obese adults.” If you still have problems getting to sleep on a high protein diet, then a small number of carbs in your evening meal can help by increasing serotonin levels, making you more drowsy and ready for sleep.

8. Better quality of life

If you want robust health and the ability to perform well, then strength, mobility, muscle mass, staying lean and having good internal functionality are vital. Increasing protein intake alone will not deliver all these benefits. However, as part as an overall diet and fitness program, it can have a significant impact that will give you a much better quality of life both now and as you age.

A high protein diet can make a difference to your overall health and performance if combined with the appropriate exercise program and lifestyle choices.

How Much Protein Do I Need?

With regard to daily intake, it depends on your activity levels and fitness goals. For general exercise and managing weight, a good starting point is 0.6-0.8 grams per pound of bodyweight. If you were reducing calories to lose weight, it is recommended that you increase this figure to around 1.2 grams per pound of body weight until you have reached your target weight.

For athletes or serious trainers looking to build muscle and strength, the 1-1.5 grams per pound of body weight is a good number to aim for and then track results.

No matter your health and wellness goals, there are many benefits of a high protein diet. Protein is intake is crucial, and a high protein diet may help you reach your health goals.

Best Sources of Protein

Depending on your dietary preferences, you can choose a variety of high-quality protein sources, including meat, fish, and eggs.

However, if you follow a plant-based diet, which is what we recommend at Nuzest, then good choices to use are:

  • Tofu
  • Tempeh
  • Edamame beans
  • lentils
  • Chickpeas
  • Almonds
  • Quinoa
  • Spirulina
  • Chia Seeds
  • Hemp seeds
  • Potatoes
  • Greens such as Spinach, Kale Broccoli
  • Ezekiel bread

    All the above are great sources of non-animal protein, but the problem is the amount they contain per serving is quite low compared to animal sources.

    For most people, this may not be an issue but if you lead an active lifestyle or do a lot of exercises then you will require a little more protein than normal to help your body recover properly.

    Therefore, unless you are consistently eating a good amount and variety of these sources, using a plant protein supplement as part of your daily regime can help. 

    Clean Lean Protein is a 100% natural, plant-based protein powder that is made from only 3 simple ingredients: Pea Protein Isolate, Natural Flavor, and Thaumatin.

    In each serving of Clean Lean Protein, you will find:

    • 20g of premium golden pea protein isolate
    • 90 Calories
    • 2g Carbs
    • 1g Fats

      Clean Lean Protein is also free of gluten, dairy, nuts, and soy, additives, GMOs, and fillers. It is easy to digest, and unlike many other plant protein powders, it tastes great without a chalky aftertaste.

      With 7 amazing flavors (and just natural) to choose from, you can be sure there is one that is ideal for your tastes. 

      To find out more please visit our store by clicking the button below.

      Premium European Golden Pea Protein

      Premium European Golden Pea Protein Powder. Natural and free from all common allergens. A totally refreshing, delicious and nutritious drink – just add water!

      A “complete” protein providing the key building blocks required for optimal body function, energy production, repair, and development. Made from Premium European Golden Peas and flavored simply and naturally, Clean Lean Protein is high in protein, yet low in carbs and sugar. All natural, and free from all the bad stuff.

      • 19-21 grams of protein per serving
      • Very Low Fat and Carbs. Less than 1/2 gram of fat, only 2 grams or less of carbs
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      • No added sugar, plus it's sweetened with Katemfe fruit 

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