How many and why Protein ?
Protein provides the building blocks for building muscle. If you’re training intensively you should eat 1.6-2.2g / kg of bodyweight daily to aid recovery and build muscle. However, adequate protein intake becomes even more important when losing fat because…
In order to lose fat, you need to create a negative energy balance and this means:
1. Eating less OR
2. Burning more energy OR
3. A combination of both
This will put your body into an energy deficit to force your body to burn fat but it may lead to some challenges which protein can help with.
5 scientific reasons Protein is Good for Fat Loss
#1 Muscle loss
If you’re not eating enough energy to cover your daily needs, you will lose fat and muscle.
This becomes more problematic as you lose more and more fat.
👉🏻Protein helps prevent muscle loss
#2 Organ function support
Not only will your muscle shrink so too will your organs.
If your organs are shrinking then they will not do the job they’re supposed to as well.
👉🏻Protein supports organ function
#3 Slower metabolism
Both muscles and your internal organs are large components of how much energy you expend at rest.
Your organs more so than your muscles will slow down your resting metabolism if they waste away.
👉🏻Protein helps maintain a faster metabolism
#4 Higher Thermic Effect of Food(TEF)
All food has an energy cost to digest it. This is known as the Thermic Effect of Food or TEF.
Protein has the highest energy cost to digest which is 15-25% higher than carbohydrates, for example.
👉🏻Eating protein burns more calories
#5 Feeling full
When you’re in a long-term energy deficit, inevitably you will get hungry.
Eating protein will keep you feeling fuller for longer between meals.
👉🏻Protein increases satiety
