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A Beginner’s Guide To A High-Protein Diet
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A Beginner’s Guide To A High-Protein Diet

Protein is an important nutrient within the body and an essential part of a balanced diet, overall fitness and weight maintenance.

Previously, protein intake has often been overlooked, especially by people looking to lose weight as they have associated it with gym goers who lift heavy weights. However, a high-protein diet benefits people who want to lose weight and maintain muscles.

This blog will provide you with a beginner’s guide on what protein is and how to incorporate a high-protein diet into your life.

What is protein

Protein is a macronutrient (also known as macro’s) the body needs to grow and repair cells and for overall body function. Proteins encompass a chain of 20 amino acids that link together to create new proteins, such as muscle, bone, hormones and energy source1.

Signs you’re not getting enough protein

  • You’re losing muscle mass
  • Your muscles are not healing the same
  • You’re having trouble maintaining and/or losing weight
  • Weak hair, skin and nails
  • Fatigue and mood dips
  • Frequent feelings of hunger

Why do we need protein?

Optimising a person’s health and fitness is sustained by consuming the correct amount of protein required to fuel the body.

Protein is the building block for muscle mass and strength; therefore, eating a high-protein diet, alongside consistent exercise, helps to enable you to build muscle mass2.

Red blood cells require the protein command to carry oxygen throughout the body; this is an essential requirement to supply the whole body with the nutrients it needs to stay healthy and be able to fight off illnesses3.

Hormone regulation is something many people struggle with, predominately people going through puberty, menopause and the female menstrual cycle. A higher protein diet can help aid the regulation of these hormones as the nutrient helps transform and develop cells4.

When protein is lacking from a diet, the body’s hair and skin suffer. Protein plays a major role in maintaining healthy hair and skin; a lack of this macronutrient shows itself in dry, flakey skin and damaged, as well as broken hair5.

How much protein is in a high-protein diet?

The amount of protein needed for consumption per day is dependent on serval factors such as age and sex.

The Recommended Dietry Allowence (RDA) of protein is 0.8g per kilogram of body weight. However, this number is only the minimum amount of protein required to prevent nutrient deficiencies and muscle loss. However, if your goal is to build muscles and you are looking to pair a high-protein diet with regular vigorous exercise, it is suggested you should consume 1.2 - 2g of protein per kilogram of body weight. A high-protein diet also assists with weight loss as protein fuels the body for longer and reduces the feelings of hunger; studies show people who consume a higher protein diet experienced significantly more weight loss than people who followed the RDA diet6.

Where can we find protein?

  • Lean meat – beef, lamb, pork
  • Poultry – chicken, turkey, duck
  • Fish and seafood – fish, prawns, crab, mussels
  • Eggs
  • Dairy – milk, yoghurt, cheese
  • Nuts and seeds – almonds, pine nuts, walnuts, cashews, sunflower seeds, pumpkin seeds
  • Legumes and beans – all beans, lentils, chickpeas
  • Tofu and tempeh
  • Protein supplements – shakes, powders, bars

Protein supplements are an effective way to achieve your protein goals and consuming a high-protein diet is a great step towards a healthier lifestyle. SCI-MX offers a wide range of products that fit everyone, including vegetarian and vegan consumers, who may struggle to hit their daily protein goals.

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References

  1. https://www.betterhealth.vic.gov.au/health/healthyliving/protein
  2. https://www.betterhealth.vic.gov.au/health/healthyliving/protein
  3. https://www.healthline.com/nutrition/high-protein-diet-plan#why-is-protein-important
  4. https://www.healthline.com/nutrition/high-protein-diet-plan#why-is-protein-important
  5. https://www.piedmont.org/living-real-change/why-is-protein-important-in-your-diet
  6. https://www.healthline.com/nutrition/high-protein-diet-plan#daily-protein-requirements

 

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