Many of the ladies I know and work with at the moment want to drop body fat, get leaner, fitter and stronger – and upping protein intake can absolutely help with that.
Protein is one of the most important macronutrients when it comes to achieving body composition goals and supporting overall health and it’s for this reason I advocate trying to prioritise it at each meal.
There are various reasons why we should all eat more protein and it’s especially important when trying to lose fat and build muscle:
- Protein helps preserve muscle mass – When in a calorie deficit, protein intake helps minimise muscle breakdown so more fat is used for fuel instead of the energy stored inside the muscle tissue. Your body will use energy provided via carbs and fats before it breaks down proteins, so if you consume proportionately more protein (and therefore proportionately fewer carbs and fats), then the body will start to utilise its fat stores, reducing body fat over time.
- Supports muscle growth – Protein provides the amino acids required to repair exercise-induced muscle damage and synthesise new muscle fibres, supporting hypertrophy (muscle growth). Beware – you will NOT pack on a load of muscle through eating more protein alone – this takes time and serious dedication!!
- Increases satiety – Protein is the most satiating macronutrient, meaning it suppresses appetite and controls hunger better than carbs or fat. This facilitates eating fewer calories overall as you are fuller for longer.
- Requires more energy to digest – Protein has a high thermic effect, meaning your body burns more calories digesting it compared to carbs or fats. This boosts your metabolism.
- Stabilises blood sugar – Protein tempers spikes in blood glucose and insulin, leading to more stable energy levels and decreased fat storage from carbs.
- Improves body composition – Higher protein diets help shift body composition towards less fat and more lean mass over time for all of the reasons above.
- Immunity and injury prevention – Protein is a vital structural component of antibodies that prevent illness and fight infection. Protein is also necessary for maintaining the integrity of tissues like skin, bones, muscles, and organs that prevent injury.
- Mental health and emotions – Protein contains amino acids that help to regulate mood and emotions. Diets with more protein are often associated with lower risks of anxiety and depression. Protein provides the fuel your brain needs for concentration, mental alertness, and cognitive performance.
In summary, adequate daily protein intake is crucial when aiming to get leaner and stronger. It optimises muscle building and repair while also facilitating fat loss through multiple mechanisms, so try and incorporate more of it in your diet.
Ways in which you can increase your protein intake:
- Find a protein based breakfast you enjoy and swap cereal for higher protein options. I tend to eat protein granola, protein yoghurt, chia seeds and fruit on a daily basis for breakfast. Eggs, avocados and beans are also good savoury options.
- Base every meal around a good protein source, e.g. chicken / fish / lean meat / beans / lentils / tofu.
- Buy easy to use proteins – for example, tinned fish can be great if you don’t have time, frozen Quorn / Tofu can be cooked straight from the freezer.
- Supplement your diet with protein if required – protein shakes are often a good way to do this (be careful not to choose protein powders which have added sugars)
- Keep protein-rich snacks on-hand; protein bars are great if you’re craving something sweet.
- Bake some high protein treats! Baking with oats, nuts, seeds and protein powders can really boost protein intake (especially if served with high protein yoghurt!)
Good luck increasing your protein intake – remember it doesn’t have to be a seizmic shift to protein, just start to add a little more in on a daily basis. If you need any more help with this or if you have any questions, please get in touch!
