Increase Protein Intake: Muscle, Metabolism, and Fat Loss
Optimal protein intake is essential for maintaining lean muscle mass, promoting fat loss, and faster metabolism. High protein foods contain key amino acids that serve as building blocks for tissues, supporting recovery and healthy aging.
Increase Protein Intake
Protein is a fundamental nutrient that supports bodily functions by regulating various enzymes that drive metabolic processes. It plays a structural role, serving as a building block for cells, tissues, and muscles. Protein also contributes to the production of hormones and neurotransmitters that help regulate mood, movement, and metabolism. (1)
Increasing dietary protein has become increasingly important in the field of nutrition. Higher protein intake is linked to faster metabolism, higher muscle mass, better immune function, and anti-aging. Due to its effect on muscle mass, glucose regulation, and fat loss, it plays a central role in managing weight.
Proteins are sequences of amino acids vital for growth, development, and metabolic function. The quantity and quality of protein directly increase muscle protein synthesis (MPS) and decrease MP breakdown, leading to a leaner physique. (2)
High protein diets have been one of the key dietary strategies researched lately, showing a promising trend for fat loss and metabolic function.
Why is protein so important?
Protein is essential because it provides the building blocks (amino acids) for tissue growth and repair, supports enzyme and hormone production, maintains proper immune function, contributes to satiety, enhances metabolic rate through thermogenesis, and preserves lean muscle mass.
What are 10 benefits of proteins?
- Supports muscle growth and repair
- Increases metabolism through thermogenesis
- Enhances satiety and reduces hunger
- Stabilizes blood sugar levels
- Promotes fat loss while preserving muscle
- Supports immune function
- Facilitates recovery after exercise
- Provides structure to cells, tissues, and organs
- Contributes to enzyme and hormone production
- Helps maintain bone density and strength
What happens if you don’t get enough protein?
Insufficient protein intake leads to muscle wasting, weakened immune function, slow wound healing, increased risk of fractures, hair and nail problems, edema (fluid retention), decreased metabolism, impaired hormone production, increased hunger, and in severe cases, protein-energy malnutrition.
Protein, Metabolic Rate and TEF
Metabolic rate dictates the amount of energy the body expends, or how many calories we burn. It depends on various factors like fidgeting, sleep, and activity. Dietary strategies like an increased intake of protein can impact how fast one’s metabolism is.
Protein plays a significant role in increasing metabolic rate due to its thermogenic effect. TEF is the amount of calories burned to digest, absorb, and metabolize nutrients. It takes more calories to process protein, making it superior to carbs and fats in this regard. (3)
Beyond TEF, protein is critical for sustaining lean body mass. As it supports muscle protein synthesis, protein improves body composition in favor of more muscle. Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. Preservation (or increase) of muscle mass maintains a faster metabolism.
Numerous studies showcase that increased intake of protein, whether by eating a high-protein diet or additionally supplementing, leads to (4) (5) (6)
- increased thermogenesis
- increased weight loss and fat loss
- improved satiety signalling
deeming protein oxidation to be the most important driver of thermogenesis at doses higher than 30 grams of protein per meal.
Overall, the data seems to favor increasing protein intake as a way to improve metabolic function, sustain muscle mass, stimulate weight loss, and aid in better body composition.
What is the TEF of protein?
The Thermic Effect of Food (TEF) for protein is 20-30%, meaning that 20-30% of the calories from protein are used for digestion, absorption, and metabolism of the protein itself.
Which macronutrient has the highest TEF?
Protein has the highest TEF (20-30%) compared to carbohydrates (5-10%) and fats (0-3%).
Does protein have a high thermic effect?
Yes, protein has a high thermic effect, requiring significantly more energy to digest and metabolize than carbohydrates or fats, which makes it particularly valuable for weight management.
Benefits of Higher Muscle Mass and Protein
Does Muscle Increase Your Metabolism?
Beyond higher TEF, protein’s role in weight management indirectly ties to higher metabolic activity. Due to its supportive role in muscle protein synthesis, protein helps maintain a leaner physique and increase muscle.
Muscle is a more metabolically active tissue, burning more calories at rest compared to fat. This contributes to a higher basal metabolic rate (BMR). Even without additional activity, muscular bodies will expend more energy throughout the day. This is because fat tissue burns way fewer calories at rest compared to muscle.
- 1 lb of fat burns ∼2-3 calories daily
- 1 lb of muscle burns ∼7-10 calories daily
This positions the leaner person, the one with greater muscle to fat ratio or higher fat-free mass (FFM), at a higher metabolic activity. Some data indicates a potential ~5% increase in RMR in 9 months due to strength training. (7)
The most important amino acid agonist for muscle protein synthesis is Leucine. (8) (9) (10)
Engaging in resistance training that follows a hypertrophy training method is most effective for increasing muscle mass, combined with a high-protein diet and a caloric surplus. In the long-term, this can positively impact metabolism and aid in weight loss.
Satiety, Hunger and GLP-1
Protein plays a key role in promoting satiety and managing hunger. By influencing certain hormones like GLP-1, it can signal fullness faster, reducing excess food intake. (11) Protein also helps stabilize blood sugar levels and control cravings, making it an effective tool for weight management.
High protein diets are a promising strategy for weight loss and fat loss. Beyond stimulating GLPs, protein may reduce the secretion of hunger hormones like ghrelin and alter glucose creation to improve blood sugar levels. (12)
Meals that contain protein as opposed to only-carb will increase feelings of fullness, slow digestion, and aid in weight loss.
Glycemic Control and Diabetes
Low amount of muscle puts one at a risk of metabolic diseases. Skeletal muscle is a key factor for metabolic function, acting as a glucose-disposal organ. The glucose one ingests is better utilized due to the greater tanks of glycogen reserves that need to be filled in a muscular body. The Muscle is a major organ that mediates glucose uptake by GLUT4 transporter, stimulating glucose uptake. (13)
High protein diets can induce alterations in the creation of glucose (gluconeogenesis) that improve glucose balance. (12) Amino acids play a strong role in stabilizing blood sugar levels. The data shows insulin secretion can be modulated by the amino acid products of protein digestion which activate specific nutrient receptors in the pancreas. (14) (15) There’s a strong link between higher protein intake and reduced risk of insulin resistance and improved glycemic variability. (16)
Due to its role in muscle growth and glucose stabilization, high protein diets can be an effective strategy to manage weight, prevent diabetes, and improve metabolic function.
Muscle Recovery, Strength and Longevity
Movement and muscle maintenance are keys to longevity. As protein aids in muscle protein synthesis, it helps maintain greater amounts of muscle. This prevents the loss of muscle or sarcopenia which is tied to fragility, immobility, and faster aging. (17)
Protein supplementation seems to play a protective role, particularly in older adults to preserve lean body mass. Some data shows whey protein to be more effective than casein or soy isolates at increasing MPS. Essential amino acids also perform better than non-essential. (18)
Maintaining muscle strength, mass, and functionality via high protein intake is critical to supporting functional independence, reducing the risk of falls, and improving metabolic health. Individuals can support and preserve physical function, enhance recovery, and extend their years of healthy, active living.
Can I lose weight by eating protein?
Yes, increased protein intake can support weight loss by boosting metabolism through thermogenesis, preserving lean muscle mass, enhancing satiety, reducing hunger hormones, and stabilizing blood glucose levels that help prevent cravings.
Which protein is essential to gain muscle?
Leucine is the most critical amino acid for stimulating muscle protein synthesis. Complete proteins containing all essential amino acids, particularly those rich in leucine (like whey, eggs, and lean meats), are most effective for muscle gain.
Does GLP-1 increase satiety?
Yes, GLP-1 (Glucagon-Like Peptide-1) significantly increases satiety by slowing gastric emptying, signaling fullness to the brain, and reducing appetite, which helps control food intake.
What is the difference between ghrelin and GLP-1?
Ghrelin is a hunger hormone that stimulates appetite and increases food intake, while GLP-1 is a satiety hormone that promotes feelings of fullness, slows gastric emptying, and helps regulate blood sugar levels.
Does high protein increase satiety?
Yes, high protein intake significantly increases satiety through multiple mechanisms: slower digestion, release of satiety hormones like GLP-1 and PYY, reduction of hunger hormone ghrelin, and stabilization of blood glucose levels.
Does protein reduce glycemic index?
Yes, protein reduces the glycemic impact of meals by slowing digestion and gastric emptying, which results in a more gradual release of glucose into the bloodstream and less dramatic blood sugar fluctuations.
What is the role of muscle in glycemic control?
Muscle tissue serves as the primary site for glucose disposal, with skeletal muscle accounting for approximately 70-80% of insulin-stimulated glucose uptake. Greater muscle mass increases glucose storage capacity and insulin sensitivity, improving overall glycemic control.
How Much Protein Do I Need?
It seems that most American adults consume around 14-16% of their total energy as protein. This is roughly about 1-1.5 g/kg/day, higher than the recommended dose. (19) We know that low levels of protein can cause numerous dysfunctions and impair immunity. This promotes catabolism, increasing muscle and bone density loss.
The current RDA for healthy adults is estimated at around 0.8 g protein per kg/BW per day (minimal activity). (20) However, the optimal protein intake is still likely higher, in the range of 1-1.6 g of protein per kg/BW, particularly for those training to maintain or improve strength.
- 1.0 g protein per kg/BW per day (minimal activity)
- 1.3 g protein per kg/BW per day (moderate activity)
- 1.6 g protein per kg/BW per day (intense activity)
While there are a lot of different sources citing different numbers, the general outlook is that the sufficient protein intake to support muscle anabolism with training hovers at around 1.2-1.7 g of protein per kg/BW.
Protein intake <0.5g per kg/BW is in many cases insufficient to support muscle maintenance and anabolism, potentially putting the individual at a risk of muscle degradation. Also, low protein intake leads to greater hunger which drives the desire to eat higher. (19)
How to get 100g of protein a day?
To get 100g of protein daily: eat protein-rich breakfast (eggs, Greek yogurt), include lean protein at each meal (chicken, fish, lean beef), consume protein-rich snacks (cottage cheese, protein bars), add legumes or quinoa to meals, and consider protein supplements if needed to reach your goal.
Here’s an example of a full day menu containing 100 grams of protein:
Breakfast: 3-egg omelet with cheese (21g), 1 slice toast with peanut butter (4g)
Morning Snack: Greek yogurt (10g)
Lunch: Chicken breast salad (28g), Apple
Afternoon Snack: Hummus with veggies (5g), Cottage cheese (5g)
Dinner: Baked salmon (23g), Quinoa (4g), Roasted vegetables
Evening: Glass of milk (8g)
Total: ~100g protein
What foods are highest in protein?
Foods highest in protein include: lean meats (chicken breast, turkey), fish (tuna, salmon), eggs, dairy products (Greek yogurt, cottage cheese, whey protein), legumes (lentils, chickpeas), quinoa, tofu, tempeh, edamame, nutritional yeast, and various nuts and seeds.
How do I increase protein intake?
Increase protein intake by: prioritizing protein at each meal, adding protein-rich snacks between meals, incorporating protein powder into smoothies or oatmeal, swapping lower-protein foods for higher ones (Greek yogurt instead of regular), meal prepping high-protein options, and using protein-rich condiments like hummus or Greek yogurt-based dips.
How Much Protein To Increase Muscle Mass?
Protein intake is essential for muscle hypertrophy, once the muscle has been stimulated via training.
The evidence points to a range of 1.6-2.2g/kg of bodyweight as the sweet spot for most individuals looking to maximize muscle protein synthesis. (20a) (20b) (20c) The higher range may prove beneficial for those in caloric deficits or engaged in very frequent, intense training sessions.
For trained athletes during periods of intense training or caloric restriction, intakes up to 2.8g/kg may provide additional benefits, helping preserve lean mass while promoting recovery between sessions. The timing matters too—distributing protein evenly throughout the day (20-40g per meal) optimizes the anabolic response compared to consuming the majority in a single sitting.
Individual factors like age also influence requirements. Older adults typically need more protein (closer to the upper end of the range) to overcome “anabolic resistance” that develops with aging.
How to Increase Protein Intake
Protein is a combination of amino acids, each having unique function in the body. There are essential, non-essential, and conditionally essential amino acids.
| Type | Amino Acids |
|---|---|
| Essential Amino Acids | Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine |
| Non-Essential Amino Acids | Alanine, Asparagine, Aspartic acid, Glutamic acid |
| Conditionally Essential | Arginine, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine |
Protein can come from plant-based or animal-based sources. Typically, animal-based sources such as eggs, poultry, fish, beef, and dairy are considered complete. This is due to higher amount and range of amino acids they contain, particularly essential amino acids. Additionally, animal proteins boast higher bioavailability, allowing the body to absorb and utilize them more efficiently. (21) (22) (23)
Adding high-protein meals and snacks, such as a breakfast omelet, grilled chicken salad, or a cup of Greek yogurt, can make reaching daily protein goals more manageable. Incorporating lean cuts of meat and nutrient-rich fish not only boosts protein intake but also adds vital micronutrients like iron, zinc, and omega-3 fatty acids.
Plant-based sources of quality protein suitable for vegans include
- legumes: lentils, chickpeas, black beans
- Soy-based foods: tofu, tempeh, edamame
- Grains: quinoa, oats, amaranth
- Nuts and seeds: chia, walnuts, almonds, hemp
- Nutritional Yeast
To increase the intake of protein one can add more protein-rich foods to their diet, or supplement proteins in various forms: individual amino acids, whey protein, collagen peptides, or BCAAs.
How to Speed Up Your Metabolism via Protein
Incorporating more protein into the diet is a simple and effective way to boost metabolism. Here’s a list of few tips that can help increase protein intake:
High Protein Breakfast
High protein breakfast like an egg omelette with vegetables, or protein powered oatmeal with berries, or buckwheat with cheddar cheese.
Snack Smarter
Choose high-protein snacks like handful of nuts, apple with peanut butter, hard-boiled eggs, hummus and carrots, or a protein muffin.
Star of the Plate
Make protein the star of the plate, and build plates that contain all three macronutrients, including protein. Add chicken to pasta, nuts to oatmeal, fish to a salad, or eggs to a sandwich.
Protein Rich Condiments
Use condiments like hummus, Greek yogurt or cottage cheese. They improve the fattiness and flavor profile while boosting protein content.
Supplement Strategically
Use protein powders or protein bars to meet your daily protein goals conveniently, especially during greater exercise stressors, when muscle recovery and metabolism are at their peak.
Overall, building meal plans in advance to prioritize protein is quite effective. Other ways to increase protein intake include supplementation, high-protein snacks, and protein-rich condiments.
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