1. Speed Up Muscle Recovery After Exercise
Whether you're starting to exercise more often or you've been consistent with your workout routine, protein is one of the most important factors (if not THE most important) to help your body with recovery. After a workout, your muscles are fatigued and looking for protein to help replenish and synthesize new cells. When your body has more protein to recruit for use, then your body will quickly repair the damaged muscle fibers at a much faster rate. Faster recovery also means you'll be less likely to miss a workout from feeling too sore or too exhausted.
2. Promotes Muscle Growth
The more protein you eat in your diet, the better your muscles will absorb nutrients for your training before, during, and after. Think of protein as giving a plant water and sunlight. When you give the plant more of what it needs for growth, it starts to flourish just as your muscles will grow and become more dense!
3. Maintain Lean Muscle Mass
If you've been exercising and strength training consistently, your body needs enough storage of protein to keep up with your training for recovery. The best way to get lean and toned FASTER is by making sure you're retaining the muscle fibers you're utilizing after every workout. The only way you can do this is by eating protein! Out of the total 20 amino acids (building blocks of protein), your body makes 11 amino acids and the remaining 9 essential amino acids cannot be made from your body – they must be consumed from a complete protein source. Examples of complete protein sources are eggs, animal meat, fish, soy beans, quinoa, legumes (chickpeas), and dairy (greek yogurt is a personal fave of mine).
4. Boosts your Metabolism & Increases Fat Burn
Eating an adequate amount of protein helps your body preserve more energy and burn more calories throughout the day, especially more energy for exercise! When you eat higher protein during the day, your body is effectively burning more calories even when you're at rest. Who doesn't want to burn calories while they're just sitting?! Protein requires more energy to metabolize, digest and utilize in the body. A higher protein diet helps you burn fat faster and more lean muscle mass gives you better output during your training and workouts. It makes the hard work much more effective and beneficial.
5. Promotes Hair, Nail & Skin Cell Growth
I'm sure you've heard about the trend of collagen helping with hair, nail, and skin growth. Want to know why? Collagen is a form of protein that the body produces on its own.. yes, a PROTEIN. Want to know what helps grow your hair, nails and skin more than collagen? EATING MORE PROTEIN! Watch your ~glow~ start to happen when you aim for 0.75-0.8g of protein per 1lb of bodyweight. For example, a 150lb woman should be eating 112-120g per day. It's like... magic.
6. Feel More Satiated & Fuel your Body Longer
Protein is a fundamental macronutrient that digests much more slowly than carbs and fats (the other two macros) in your body. It's also the most dense of all the macronutrients in satiety. Eating more protein in each meal will reduce your cravings and limit the hunger until your next meal. You should aim for 30g or more protein every time you eat something. This helps reduce any chances of giving into tempting "fast" foods for snacking on things that won't benefit you in the long run.
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Written by Rachel Keller for RK Method
Workout Guides & Training Programs, Online Fitness Coach, Personal Trainer in Los Angeles