Did you know protein is crucial when it comes to fueling your body and your cells? Protein repairs, builds, and transforms your body and is one of the three major nutrients you need in your diet. Healthy protein consumption also supports bone health, blood pressure, and wound healing after an injury.
Here are three important benefits of protein:
1. Weight loss and maintenance
Protein reduces your appetite and regulates your hunger, which means it can also help reduce your daily calorie intake. Protein takes longer to digest, so it also helps you feel full longer. Protein can also be a good replacement for calorie-dense fats.
2. Building muscle
You can think of protein as the building block of your muscles. Muscle is made primarily of protein, so eating more protein can help build and strengthen muscles.
Fun fact: Smaller amounts of protein spread throughout the day are better for regulating appetite and building muscle (a general guideline is to get roughly 20–30 g of protein in your meals and 5–15 g in your snacks).
3. Immune system function
Without enough protein, your body may not be able to create antibodies. Your immune system is made up of proteins, and it also relies on proteins in order to function efficiently.
Protein comes in many shapes and sizes. In fact, there are many benefits to eating different sources of protein. Legumes, nuts, seeds, whole grains, and other plant-based sources are great ways to get your daily protein. Incorporating different animal and plant-based proteins offers you a good variety and gives you many options for your meals.
How Much Protein Do You Need?
While recommendations vary depending on the source, the Academy of Nutrition and Dietetics (AND), along with the American College of Sports Medicine (ACSM), have made recommendations based on age and activity level.1 Click here to find out how much protein you should be eating. The recommended protein amount is higher for growing children and for adults over the age of 50 who tend to lose more muscle as they grow older.*
On the go and need a quick protein fix? Try 4Life’s newest product: the 4LifeTransform Protein Bar. It offers a delicious chocolate and peanut butter crunch and is safe for ages 4 and up!