Protein is essential to the creation and repair of every cell, the function of enzymes and many hormones throughout the body.
Ten reasons to eat more protein:
1. Build. All structures in the body require protein; bone, muscle, tendon, ligaments, connective tissue, hair, skin, nails, organs.
2. Repair. Protein is essential for the growth, maintenance and repair of every cell in the body.
3. Oxygen delivery. Hemoglobin is the protein carrying oxygen throughout the body.
4. Digest. Protein makes enzymes for healthy digestion.
5. Regulate. Protein is necessary for the formation of many hormones which act as chemical messengers in the body.
6. Cognition. To function adequately, the central nervous system (CNS) requires a number of amino acids found in protein rich foods. Amino acids such as tryptophan, tyrosine, histidine, and arginine are used by the brain for the synthesis of various neurotransmitters and neuromodulators. Tyrosine is one of the dietary precursors for the synthesis of the catecholamines, dopamine and norepinephrine. Trytophan is the building block for serotonin, the neuromodulator which allows us to feel safe, calm, satisfied with what we have, and to experience high quality sleep.
7. Build muscle and reduce sarcopenia, the muscle loss inherent in aging.
8. Speed recovery and healing after exercise or injury.
9. Maintain healthy body weight and curb hunger.
10. Maintain or increase bone density.
Sarcopenia is the age related, involuntary loss of skeletal muscle mass and strength. Starting as early as age 30, evidence suggests that skeletal muscle mass and skeletal muscle strength decline in a linear fashion, with up to 50% of mass being lost by the 8th decade of life.
What can we do to preserve and build muscle?
1. Strength train regularly.
2. Eat high quality protein. At least 1g highly bioavailable protein per pound ideal body weight per day, more if physically active, focusing on foods rich in the amino acid leucine to stimulate muscle protein synthesis.
Disclaimer; Coaching services and information on this site include education, guidance and tips on primal living and generally healthy movement. I am not a medical doctor and services are not intended to be medical advice or a substitute for a diagnosis, treatment, or prescription that a physician, licensed dietitian, physical therapist or health care professional might recommend.