Protein can boost metabolism and reduce appetite, which can help with weight loss. Eating more protein can lead to major reductions in cravings and the desire to snack late at night, making it easier to stick to a healthy diet. Protein is the single most important nutrient for weight loss and a better looking body. About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein, which tends to boost metabolism. The thermic effect of protein, which is the energy required to digest, absorb, and metabolize protein, may provide a slight metabolism boost. However, the intensity of the exercise sessions, the type and source of dietary protein supplements, as well as the timing of protein and supplement intake affect the efficiency of the supplements to yield beneficial effects on muscle metabolism. Consuming both protein and carbohydrate during prolonged exercise has been shown to stimulate muscle protein synthesis and to result in a positive whole-body net protein balance. The quality of dietary protein is also important, and athletes should consume protein with a high biological value to obtain adequate amounts of essential amino acids. Animal and especially dairy-based proteins have the highest content of essential amino acids and greatest anabolic effect when compared to plant proteins, which typically are low in one or more essential amino acids.
In summary, protein can boost metabolism and reduce appetite, which can help with weight loss. Eating more protein can lead to major reductions in cravings and the desire to snack late at night, making it easier to stick to a healthy diet. The thermic effect of protein may provide a slight metabolism boost. However, the efficiency of protein supplements to yield beneficial effects on muscle metabolism depends on the intensity of the exercise sessions, the type and source of dietary protein supplements, as well as the timing of protein and supplement intake. The quality of dietary protein is also important, and athletes should consume protein with a high biological value to obtain adequate amounts of essential amino acids.
