…….and how to get over 20g of protein in 15 seconds!
Numerous studies show that eating plenty of protein can help increase muscle mass and strength which is one of the reasons protein powders have been associated with the bodybuilding community but thankfully people are now realising that If you’re physically active, lifting weights, trying to acquire a lean physique and gain muscle, you need to make sure you’re getting enough protein.
But there are also some untold benefits to protein which will hopefully open your eyes to hopefully making a few changes to your diet.
1. Reduces Appetite and Hunger Levels
Studies show that protein is by far the most filling of all three macronutrients. It helps you feel more full for longer — with less food! Not bad right?
This is partly because protein reduces your level of the hunger hormone ghrelin, and also boosts the levels of peptide YY, a hormone that makes you feel full.
These effects on appetite can be powerful. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything, wow. (Weigle DS et al 2005)
2. Increases Muscle Mass and Strength
All proteins – regardless of whether they are animal or plant – are made up of amino acids, which are the building blocks for all cellular repair and health. Therefore, it’s safe to assume that eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you strength train. Keeping protein intake high can also help prevent muscle loss during weight loss. Bonus!
3. Reduces Cravings and Desire for Late-Night Snacking
Food cravings can be incredibly difficult to control. However, it’s generally nutrient deficiencies and lack of protein that tend to cause food cravings.
One study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half – wow! (Leidy et al 2011). Likewise, a study in overweight adolescent girls found that eating a high-protein breakfast reduced cravings and late-night snacking.
4. Boosts Metabolism and Increases Fat Burning
Eating can actually boost your metabolism. That’s because your body uses calories to digest and make use of the nutrients in foods. This is referred to as the thermic effect of food (TEF).
However, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% This can amount to 80–100 more calories burned each day, In fact, some research suggests you can burn even more.
Let’s do the maths!
If you are on a diet of 2000 calories, and consume 600 from protein (30%) thats an extra 210 calories each day, or 1470 calories per week, pretty cool right?
In one study, a high-protein group burned 260 more calories per day than a low-protein group. That’s equivalent to an hour of moderate-intensity exercise per day (Bray.GA et al 2015)
5. Lowers Your Blood Pressure
High blood pressure is a major cause of heart attacks, strokes, and chronic kidney disease. Interestingly, higher protein intake has been shown to lower blood pressure. In a review of 40 controlled trials, increased protein lowered systolic blood pressure by 1.76 mm Hg on average and diastolic blood pressure by 1.15 mm Hg (Altor-Van der Kuil W et al 2010)
6. Helps Maintain Weight Loss
Because a high-protein diet boosts metabolism and leads to an automatic reduction in calorie intake and cravings, many people who increase their protein intake tend to lose weight almost instantly
One study found that overweight women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks — though they didn’t intentionally restrict their diet (Weigle DS et al 2005)
Just imagine the results when combined with a calorie deficit and increased exercise!
Protein consumption can help with the following…….
• Stabilizes blood sugar
• Contributes to fat loss
• Supports a healthy BMI
• Helps maintain healthy blood pressure levels
• Helps grow and maintain lean muscle mass
• Fuels our metabolic processes
and also helps CURB HUNGER and FIGHT CRAVINGS!
Despite all the benefits, it doesn’t mean you now need to go out and eat as much protein as you physically can. Your body still needs to process it!
The majority of people will already eat around 15% of their calories from protein, which is enough to prevent deficiency. However, several studies, some of which have been mentioned above, are indicating that people can benefit from eating much more than that — up to 25–30% of calories.
As a general rule of thumb attempt to eat 0.85 – 1g per lb bodyweight.
Good sources of Animal Protein include:
Eggs, Turkey, Chicken, Prawns, Tuna, Salmon, Pork, Beef, Duck, Skyr Yoghurt, Cheese, Whey Protein Powder
Good sources of Plant protein include:
Beans, peas, Tofu, Quinoa, Lentils, Nuts, Tempeh, Broccoli, Edamame, Spirulina, Seeds, Pea Protein Powder, Hemp Protein Powder
ok, so how can you get over 20g of Protein in 15 Seconds.
It’s as easy as 1, 2, 3
1. get 330ml of water or nutmilk
2. grab a single scoop or sachet of nutristrength whey protein
3. shake and enjoy 23g of protein
It’s a simple as that!
This banana protein from Nutristrength is flavoured with real banana powder, so it doesn’t taste synthetically sweet!
And if you want a really want to get more phytonutrients and micronutrients into your system in order to curb cravings and boost your health, then blending up some simple protein smoothie recipes
We have just put together a delicious smoothie recipe book containing 30 smoothies which you can download here for FREE
But just to wet your appetite, get a load of this little beaut taken from the book