3 UNKNOWN PROTEIN FACTS
We all know that protein is important and plays a vital role in adding lean muscle mass to our body.
But here are three facts that some of may not know.
Protein Burns more Energy
When we are stating that protein burns more energy, we are referring to the "Thermic effect of food" or TEF. All the food we consume must be broken down in order to be used or stored by the body. In other words, the body must use some of its energy to extract the energy from the food we eat. Protein takes the most energy to digest , 20-30% of total calories of protein eaten go into digesting it. Whereas fats are only 0-3% ,lets note the fact that fats are calorie dense and provide more than double the energy of that provided by protein and carbohydrates. In Carbohydrates 5-10% of total calories of carbs go into digesting it.
Protein makes you feel more full
Protein helps in satisfying your hunger levels or you may say "satiation". .Satiation is used to describe the feeling of when we lack the desire to continue eating. Protein is more likely to increase satiety versus fats and carbohydrates through the increase of amino acids and their effects on the brain. You may observe your hunger levels after consuming a meal higher in protein versus a meal consisting mainly of carbohydrates/fats.
Consuming more protein Isn't always Better
You may have heard gym bros say, "You gotta be eating 2g of protein per Ib of bodyweight to pack on the muscle mass". This isn't true!
A stress stimulus (lifting weights) signals muscle adaption/breakdown and protein helps in the repair of those muscles. The body can only repair and grow upto a certain pace naturally. Adding more protein to your diet than required will not benefit you.
Aim to hit consistent daily protein intakes of 0.8 to 1.3g per lb of bodyweight spread out across 3 to 6 meals if possible for maximum muscle protein synthesis. Remember, more isn't always better nor necessary.