Why is protein important?
To answer this question, we first have to consider the important role of muscle in the body and the associated benefits of a high-protein diet. Muscle is what’s known as a glucose sink, or a storage place, for glucose in the body—so it is a key player in supporting normal, healthy blood glucose levels, or blood sugar. It is also essential for maintaining quality of life and supporting overall health.
Dietary protein is an anabolic stimulus, meaning it sends signals to the body to build and maintain muscle. But did you know that there are more benefits to protein than just building muscle? Protein is one of the basic building blocks of our cells, making it necessary for nearly all processes within the body. Cellular function, immune function, hormone function, and even your metabolism require protein. In short, every cell in the body needs protein—that’s over 30 trillion cells!
Prioritizing protein is more critical in your day-to-day life than you might think. Every day, over 200 grams of protein is recycled in your body and replaced with new protein. Imagine your body trying to mend itself, but without the tools it needs to rebuild. Equipping your diet with sufficient protein can help remedy that concern while giving your body functions the support they need to keep going.
How protein reduces hunger and supports weight loss
It’s also worth considering increasing protein intake as an aid to weight management. You may have heard of the three macronutrients: protein, fat, and carbohydrates. Your body needs a certain amount of macronutrients to sustain energy and its structural systems, so how you consume those macronutrients matters. The idea is not just to increase your protein intake without adjusting the rest of your diet. Instead, the key is shifting your macronutrient balance to contain more protein and less fat and carbs to help with weight management.
When a larger portion of your calories come from protein, this can also help your body burn more calories. The thermic effect of food (TEF) is the amount of energy it takes for your body to digest, absorb, and metabolize nutrients from food. The higher the thermic effect of a food, the larger the portion of daily calories burned by consuming that food.
Protein has a higher thermic effect than fats and carbohydrates, so eating 100 calories of chicken (protein), for example, means your body will burn about 20-30 calories to digest that protein. Whereas, eating 100 calories of pastries (carbs) means your body would only burn about 5-10 calories to digest those carbs.
Protein also takes longer to digest, so it helps you feel full for longer. Carbohydrates are digested and absorbed more quickly and may leave you still feeling hungry after eating. Increasing your protein intake can make it easier to cut calories for weight management, since you can potentially eat less while staying satiated.
Other key benefits of eating more protein
Let’s take a quick look at the benefits of eating more protein:
Providing your body with sufficient protein supports the production of molecules like antibodies and cytokines, key players in the body’s immune system.
Consuming protein with carbs can help support normal, healthy blood sugar, reducing spikes and keeping energy levels steady.
Collagen, the most abundant protein in your body, is the structural protein that forms your skin and connective tissues.
Protein fuels faster recovery after workouts, repairing damaged muscle fibers for quicker results.
Your body naturally burns more calories when digesting protein, which encourages a boost in your metabolism.
Eating protein reduces the level of ghrelin in your body, also known as the hunger hormone. The result is feeling fuller for longer—a natural support for weight loss, as you can eat less but stay satiated.
Tips to increase your protein intake
So what exactly does increasing your protein intake look like? It’s ideal to have around 10-35% of your daily calories come from protein. We recommend speaking with your physician to determine the best amount for you.
Most meals can be a good source of protein with the right combination of foods—and they don't have to be boring, either! Think of your favorite meals and take an inventory of their protein content. How can you modify your meal to meet your target goal? Get familiar with mixing and matching food items that work for you. Then, plan meals in advance so you can save time thinking about it during the week.
For example, if you love having toast in the morning, that’s a great start. Say you add two eggs and then sprinkle that with an ounce of shredded cheese. Instead of getting just 4-6 grams of protein, you now have 23-25 grams of protein for breakfast!
High-protein meal prep ideas
Here are some high-protein meal ideas to help simplify your protein intake during the week:
Bread | Bread is a common household staple, and sourdough, sprouted, or whole grain breads have more protein than others. | Try swapping white bread, with 2.57 grams of protein per slice, for multigrain breads, with 4.99 grams of protein per slice. |
Snacks | Instead of eating sugary and processed junk food, snacking with protein in mind can help you stay feeling full throughout the day. | Greek yogurt, beef jerky, or almonds are great snacks to have for a protein boost. Check out our Pumpkin Protein Balls recipe—the perfect snack! |
Crock pot meals | Crock pots are a great hack for making meals with minimal effort and delicious results. | Make your crock pot recipe a high-protein meal by adding chicken, bone broth, pork, or fish. |
Drinks | Need protein in a pinch? If you don’t want to spoil your appetite, you can also drink your protein serving. | Grab a protein drink or whip up a protein smoothie if you’re on the go. Try blending dairy milk, soy milk, greek yogurt, or even peanut butter in with any fruits and vegetables you enjoy drinking. |
Soups | Soups are a great melting pot for protein—literally. Toss everything together for a savory combination! | Dress up a soup or stew by adding a variety of beans or meats, such as ground beef, chicken, black beans, or kidney beans. |
Desserts | Protein for dessert? You can still get your protein in while having a sweet treat. | Modify your favorite dessert—protein edition! If you’re having a milkshake, add protein powder. Try cottage cheese with some fresh fruit, or even a little bit of chocolate. Or our Fudge Protein Brownies recipe. |
Choosing the right protein supplement
Increasing your protein intake might seem hard, but it doesn’t have to be. If you need a protein supplement to help you hit your protein goals and get high-quality protein in your diet, try Unicity Complete. It’s the perfect meal replacement for supporting your body’s functions, while keeping you fueled throughout the day!
Support a balanced diet with Unicity Complete:
High-quality protein and fiber provide energy while limiting insulin spikes
Promotes feelings of satiety
Supports muscle mass maintenance
A nutritious meal replacement
Whey protein with a PDCAAS of 1.0 (highest possible score)
Unicity Complete makes it easy to support muscle mass maintenance and maintain balanced nutrition without the hassle of meal prep. Upgrade your daily protein intake with Unicity Complete.
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