Protein: Benefits, Functions and How to Include More in Your Diet

Protein is one of the three essential macronutrients your body needs to function properly, along with carbohydrates and fats. It is a key building block of muscles, bones, skin and tissues, while also playing an important role in functions such as the production of hormones, enzymes and antibodies.

Therefore, whether you are trying to lose weight and want to preserve your muscle mass, exercising and looking to support post-workout recovery, or simply aiming to improve your diet, protein plays a crucial role in your daily health and well-being.

What Is Protein?

Protein is an essential macronutrient that contributes to the formation, growth and repair of the body's tissues.

It is made up of smaller units called amino acids, which are linked together in chains to form different types of proteins that participate in vital bodily functions.

More specifically, there are 20 different amino acids involved in protein synthesis. Of these 20 amino acids, 9 are considered essential because the body cannot produce them on its own. As a result, we must obtain them through our diet.

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What Does Protein Do in the Body and What Does It Help With?

Protein is involved in many essential physiological processes in the body. As mentioned above, it is a structural component of cells and contributes to the production of substances that are necessary for the body's proper functioning. More specifically, protein helps with:

• Cell renewal and repair: It participates in the formation of new cellular structures, as well as the renewal and repair of tissues such as muscles and skin.

• The production of digestive enzymes: It contributes to the production of digestive enzymes, such as pepsin and trypsin, which break down dietary proteins and facilitate digestion and the absorption of amino acids.

• Hormone production: It participates in the synthesis of hormones such as insulin and growth hormone, which regulate important metabolic and developmental functions.

• The body's immune defence: It contributes to the production of antibodies, which recognise and attempt to neutralise foreign substances entering the body, such as viruses and bacteria, thereby supporting the immune response.

• Muscle function: The proteins actin and myosin work together to enable muscle contraction and body movement. At the same time, adequate protein intake supports the maintenance of muscle mass.

• Maintaining fluid balance: Albumin, a major blood protein, helps maintain osmotic pressure and the proper distribution of fluids between blood vessels and tissues.

• Blood clotting: Proteins such as fibrinogen participate in the blood-clotting process, helping to limit bleeding after an injury.

What Are the Main Benefits of Protein?

Some of the main benefits of protein include the following:

It Increases Satiety and Reduces Hunger

Protein helps you feel full for longer because it is digested more slowly than carbohydrates. As a result, it remains in the stomach for a longer period, delaying gastric emptying. It also affects appetite-regulating hormones, such as GLP-1, enhancing feelings of fullness and helping you manage hunger more effectively.

It Helps Maintain Muscle Mass as You Age

As we get older, our muscle mass tends to gradually decrease. Adequate protein intake, combined with strength-training exercises, helps limit muscle loss and maintain physical function in the long term.

It Supports Bone Health

Protein is an important component of bone structure and contributes to maintaining bone mass. Therefore, adequate protein intake is essential as part of a balanced diet that includes calcium and vitamin D.

It Helps with Weight Management

Protein can help you manage your body weight, especially if you are trying to lose weight, as it increases satiety and helps preserve muscle mass.

You may also like: High-Protein Healthy Foods for Muscle Definition.

It Supports Recovery After Exercise

After a workout, your muscles need amino acids to repair the damage caused by exercise and adapt to different training stimuli. Consuming protein after exercise supports muscle recovery and the muscle rebuilding process.

It Supports Healthy Skin, Hair and Nails

Protein provides all the essential amino acids the body needs to produce structural components such as collagen and keratin, which help maintain the structure and normal condition of the skin, hair and nails.

In conclusion, protein is not essential only for people who exercise or aim to increase their muscle mass. Adequate daily protein intake supports satiety, weight management, muscle recovery and overall health.

How Many Calories Does Protein Contain?

Protein provides 4 calories per gram, the same amount of energy as carbohydrates, but less than fat, which provides 9 calories per gram. However, calorie content is not the only factor that determines the nutritional value of a food, as each micronutrient performs different and essential functions in our body.

Is Protein Good for Losing Body Fat?

Protein can effectively contribute to body fat loss because it helps preserve muscle mass during weight-loss efforts. However, protein alone does not cause fat loss. For this to happen, a person must be in a calorie deficit, meaning they consume less energy than they burn. Adequate protein intake can make this process more effective and sustainable in the long term.

How and Why Should I Combine Protein with Carbohydrates?

Combining protein with carbohydrates is an ideal approach, as it can provide the body with energy. More specifically, carbohydrates replenish glycogen stores and supply the body with readily available energy, while protein provides the essential amino acids needed for muscle repair and growth.

In this way, you can create more complete and nutritious meals that help promote satiety and meet your daily nutritional needs.

Some easy and nutritious combinations you can include in your diet are:

• Yogurt with oats and fruit: An easy option for breakfast or a snack, combining protein, carbohydrates and fibre.

• Quinoa or brown rice with legumes or tofu: A suitable option for those following a vegetarian diet or fasting.

• Chicken with sweet potatoes: A balanced meal combining high-quality protein with complex carbohydrates.

• Eggs with wholegrain bread: An easy combination of protein and carbohydrates for a satisfying meal.

⇒ At Biologiko Chorio, you will find dozens of protein-rich recipes to help you incorporate more protein into your daily diet!

How to Include More Protein in Your Diet

Increasing your daily protein intake does not have to be difficult or require dramatic changes. On the contrary, there are simple ways to include more protein-rich foods in your main meals and snacks by choosing both animal and plant-based protein sources.

Here are some practical ideas you can apply to your daily routine:

1. Start Your Day with a Protein-Rich Breakfast

Breakfast is a great opportunity to include protein in your diet. Instead of choosing plain bread or cereal, try adding yogurt, milk, cottage cheese or eggs.

Smoothies are also a great and practical idea, especially on days when you do not have much time to prepare breakfast. Combine milk or your favourite plant-based drink with fruit, peanut butter and chia seeds. If needed, you can also add protein powder.

Learn more: High-Protein Breakfast: Healthy Ideas and Protein-Rich Foods.

2. Add Protein to Every Meal or Snack

Try to include at least one source of protein in every main meal and between-meal snack. You can choose eggs, cheese, yogurt, nuts, hummus or legumes.

This way, you can distribute your protein intake more evenly throughout the day without having to consume large amounts in a single meal.

3. Try Enriching Your Snacks with a Source of Protein

Instead of choosing a snack that contains only carbohydrates, try adding a source of protein, such as a crispbread with a slice of cheese or an egg, a protein-enriched cereal bar, or fruit with a small pot of yogurt.

This way, you can meet your nutritional needs even on your busiest days.

4. Pay Attention to Your Plant-Based Protein Intake

Do not forget that legumes, such as lentils, chickpeas and beans, are equally important sources of protein. Try incorporating them into your diet as soups, adding them to salads or even using them in sweet recipes.

Remember that a balanced diet starts with making the right choices. At Biologiko Chorio, you can discover a wide variety of protein-rich foods, including meat, dairy products, legumes, nuts, seeds, plant-based products and protein powder, which can help supplement your daily nutritional needs.

Christina Mikelopoulou, Dietitian – Nutritionist

References

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