Thursday, 15 September 2016

The Incredible Benefits of High-Quality Protein

Muscle Maintenance
Older adults gradually lose muscle mass and strength as part of the aging process. This loss of muscle, known as sarcopenia, can lead to weakness, frailty and a higher risk of falls and injury. But research suggests that getting adequate dietary protein can help prevent or slow sarcopenia. A study of older men and women found that those who ate the most protein-rich foods lost approximately 40 percent less muscle mass over three years compared to those who ate the least amount of protein. Research shows that 25-30 grams of high-quality protein per meal may be optimal to maintain healthy muscles and bones for adults.
Weight Loss
When people on a calorie-restricted diet ate protein foods for breakfast, like eggs, they reported that their appetite was satisfied longer. Also,eating an egg breakfast versus a bagel breakfast helped dieters lose more weight. In addition, a decreased ratio of dietary carbohydrate to protein may improve blood lipid profiles duringweight loss.
Energy for the Day
Several studies have demonstrated the cognitive benefits of eating breakfast, such as improved memory recall time, improved grades and higher test scores.10 In a recent study, eating eggs for breakfast helped dieters feel more energetic than those who ate a bagel breakfast of equal calories.
Better Blood Sugar Level Maintenance
High-quality protein provides steady and sustained energy because it does not cause a surge in blood sugar or insulin levels, which can lead to a rebound effect or energy “crash” as levels drop.
Weight Maintenance
Following weight loss, adults who consumed diets higher in protein were better able
to manage their weight than adults on a lower protein diet. In fact, the group that consumed a diet with a greater percent of total calories from protein had smaller waist circumferences and were better able to maintain weight loss. 
Bottom Line : Protein is essential for good overall health, not just building muscles.  Every time you sit down to eat be able to look at your plate and identify your healthy source of protein.

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