THE KEY BENEFITS OF PROTEIN INTAKE

When some people think of protein they often think it's only for those people in the gym lifting heavy weights trying to get huge muscles. This could not in fact be further from the truth! Protein is just as important for you as it is for anyone else in the world, lifting weights or not, and you're about to find out why.

The Benefits
The most commonly cited benefit of protein intake is support for the maintenance and growth of muscle mass. This often leads to the belief that high protein diets are only useful for those looking to gain weight, and it is true that protein is beneficial for these individuals. However, this effect can also be beneficial for those looking to lose weight. A high protein diet during weight loss, when combined with regular resistance exercise, will help retain lean mass. This in turn should result in a more toned look after weight loss when compared to a low protein diet alongside minimal resistance exercise. Another less commonly mentioned benefit of a high protein diet which is applicable to everyone, is enhanced support of bone mass and health maintenance.

Protein is not only beneficial during weight loss for the purpose of maintaining muscle mass, it is also the most satiating macronutrient. By consuming meals and/ or snacks with a high protein content you are more likely to feel fuller for longer and keep away those naughty food cravings! A high protein intake is therefore able to aid the creation of a calorie deficit through reduced feelings of hunger, making it a useful took for weight loss.

Contrary to what you may have read about the toxicity and dangers of a high protein intake, it is not in fact dangerous, unless you have a pre-existing kidney condition. If this is the case then you should contact your GP before drastically altering your diet. In those individuals without such a condition, excess protein consumption is broken down and eventually simply excreted when you go to the toilet.

How Much?
So you've read this aricle and you want to increase your protein intake or simply want to check that you are consuming sufficient protein in your diet, but you don't know how much to consumer... fear not, we have you covered! The values in the below table, refer to grams per kilogram of body mass. For example, if you weigh 75kg and your goal is weight loss, you should aim to consume 90 - 113 grams of protein per day.

Goal	Amount of protein per day*
Weight loss	1.2-1.5 g/kg
Weight maintenance	1.4-2.2 g/kg
Weight gain	1.4-3.3 g/kg

*Assuming that you are performing fairly regularly physical activity.

What Source?
Now that you know how much you should be consuming, you need to know which foods offer a good source of protein to help achieve your goals. The below list contains some suggestions, each one will have a different quantity of protein as well as a variety of other health impacts.

• Poultry
• Lean meat
• Fish and seafood
• Eggs
• Nuts and seeds
• Dairy products e.g. milk, cheese and yoghurt
• Beans and legumes e.g. lentils and chickpeas
• Soya based products e.g. tofu
• Protein shake

The Slender Plan is the ultimate tool to support your weight loss goals with high protein meal replacement shakes, breakfast options, and snacks to help you retain lean mass and feel full whilst creating a calorie deficit.

Hopefully you now feel compelled to ensure your protein intake is sufficient and that you can use it as a tool to support your goals! If you have any further questions on this topic or any other nutrition questions, get in touch with our nutritionists at advice@proteinworld.com.

THE KEY BENEFITS OF PROTEIN INTAKE

When some people think of protein they often think it's only for those people in the gym lifting heavy weights trying to get huge muscles. This could not in fact be further from the truth! Protein is just as important for you as it is for anyone else in the world, lifting weights or not, and you're about to find out why.

The Benefits
The most commonly cited benefit of protein intake is support for the maintenance and growth of muscle mass. This often leads to the belief that high protein diets are only useful for those looking to gain weight, and it is true that protein is beneficial for these individuals. However, this can also be beneficial for those looking to lose weight. A high protein diet during weight loss, when combined with regular resistance exercise, will help retain lean mass. This should result in a more toned look after weight loss when compared to a low protein diet alongside minimal resistance exercise. Another less commonly mentioned benefit of a high protein diet is enhanced support of bone mass and health maintenance.

Protein for weight loss and maintaining muscle mass

What Source?
Now that you know how much you should be consuming, you need to know which foods offer a good source of protein to help achieve your goals. The below list contains some suggestions, each one will have a different quantity of protein as well as a variety of other health impacts.

Poultry
Lean meat
Fish and seafood
Eggs
Nuts and seeds
Dairy products e.g. milk, cheese and yoghurt
Beans and legumes e.g. lentils and chickpeas
Soya based products e.g. tofu
Protein shake

The Slender Plan is the ultimate tool to support your weight loss goals with high protein meal replacement shakes, breakfast options, and snacks to help you retain lean mass and feel full whilst creating a calorie deficit.

Hopefully you now feel compelled to ensure your protein intake is sufficient and that you can use it as a tool to support your goals! If you have any further questions on this topic or any other nutrition questions, get in touch with our nutritionists at advice@proteinworld.com.