Protein power: Real benefits of 100 grams per day

Protein supports muscle growth and recovery

It’s no secret that protein supports muscle growth and recovery. Consuming 100 grams of protein per day helps provide the amino acids (building blocks of protein) needed for muscle protein synthesis (MPS), which the body uses to repair and build muscle tissue after a workout.

Consuming protein plays a crucial role in muscle growth, metabolism, and fat loss. It provides essential amino acids necessary for muscle protein synthesis, which helps repair and build muscle tissue, especially after physical exercise.

Protein speeds up metabolism

Protein has a higher thermic effect than carbohydrates and fats, meaning the body burns more calories to digest and absorb protein compared to other macronutrients.

It also plays a key role in metabolism because the body burns more calories digesting protein than fats and carbohydrates. The process of digesting protein requires more energy, which can help increase overall calorie expenditure, ultimately contributing to fat loss.

Preserves muscle mass while losing fat

Studies show that protein helps prevent muscle breakdown, especially during periods of weight loss. When the body experiences a calorie deficit, it risks breaking down muscle tissue for energy. But with sufficient protein, the body is less likely to turn to muscles for fuel, as it has the necessary amino acids to protect muscle tissue.

Additionally, it helps preserve muscle mass during fat loss, reducing the risk of slowing down the metabolism. This is important because muscle mass burns more calories at rest than fat tissue. So, the more muscle you maintain, the higher your resting metabolic rate becomes, making it easier to lose fat and keep it off.

Studies have shown that protein also helps regulate appetite, helping you feel full for longer. This can be especially useful when trying to deal with a calorie deficit without constantly feeling hungry.

Distribute protein intake throughout the day

Studies have shown that the body can absorb about 20 to 40 grams at one time per meal. So instead of consuming all the protein at once, spread it out during the day into three or four equal portions.

Protein absorption is influenced by meal timing, food combinations, and total daily intake.

Sources of protein

Daily, consuming 100 grams of protein brings many health benefits, including muscle growth, satiety, better metabolism, and improved immune function.

By ensuring you get enough protein daily, you can recover faster from workouts, preserve lean muscle mass, and maintain a healthy metabolism as you age.

Not all protein sources are the same. If you want to reach 100 grams per day, make sure they come from various high-quality sources that balance all nine essential amino acids you must get from food, since the body cannot produce them independently.

For animal protein sources, a great option is lean meat, such as chicken breast, turkey, and fish, as they are complete proteins with all the essential amino acids the body needs. Greek yogurt, eggs, and cottage cheese are other nutrient-rich options that contain plenty of protein.

Plant proteins, such as tofu, lentils, chickpeas, and quinoa, provide a lot of protein, fiber, and essential nutrients.

To effectively consume 100 grams, the ideal combination of animal and plant proteins and balanced meals and snacks.

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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.