When it comes to most health and diet changes, you’d be silly to expect immediate results. More often than not, we’re instructed to make small changes gradually, and reflect on improvements over months, even years. But there is one impressive exception to the rule: protein.
When people take the step to prioritize a healthy, balanced intake of protein in their diet, many of the benefits to their body and overall wellness are felt within days, even hours. (How’s that for a dramatic before and after?)
A protein-rich diet looks a little different for everyone, depending on their size, and other diet factors, like allergies, and veganism. Typically, adults are encouraged to consume 0.8 grams of protein per kilogram of body weight per day. For people with very active lives, or for women during pregnancy, this number might increase slightly. Protein-rich foods include lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins like soy. How Can You Tell if You’re Getting Enough Protein?
It’s recommended to consume protein all throughout the day, at each meal, and even for snacks. This ensures our body receives the fuel it needs consistently, and leads to increased benefits (more on those shortly!).
Here are six life-changing benefits that you’ll feel almost immediately after shifting to a protein-focused diet.
Powered by protein
One of the most powerful benefits of a protein-rich diet is the near-instant–and steady–energy boost. Protein helps stabilize blood sugars and provides a consistent energy release over time, as opposed to the spike and crash we often feel after ingesting carbohydrates. This is why it’s recommended to combine foods higher in sugar with a protein as well. Prioritizing protein at breakfast, with eggs or oats, at lunch, and snacks too (with a protein shake or Baked Oat Bar), will give you the steady release of energy all throughout the day (no afternoon slumps on our watch).
The beauty of this benefit is how instantaneously you’ll feel it–and once you do, there’s no going back.
Control your metabolism
Protein does a way better job of regulating your hunger hormones than carbohydrates or fats. After eating a healthy dose of protein, your body will be properly signaled that it’s full, and your appetite won’t be immediately stimulated again. (If you’ve ever wondered why you can’t stop eating potato chips, but a protein shake fuels you for hours, this is why!)
For anyone with weight loss or management goals, a protein-rich diet is crucial for this reason.
Skip cold and flu season
Suffering from never-ending colds and flus? It could be tied to your diet. Protein helps in the production of antibodies and other elements of our immune system to fight off infections. When our protein-intake dips, so too will our antibodies.
People who eat their recommended intake of protein often report fewer illnesses, and speedier recoveries. Chicken soup may be good for the soul, but it’s an even better source of protein when we’re sick!
The fountain of youth
Our diet doesn’t just influence our body’s internal functions, it’s evident on the outside too! Protein is a crucial component in the production of collagen and keratin, which are responsible for the growth and health of our hair, nails, and skin.
For silkier hair, stronger nails, and smoother, brighter skin, eat a diet rich in protein. This benefit takes a little longer than a few hours, but within a couple weeks of eating more protein each day, you’ll see the benefits to your skin and nails, eventually your hair as well.
Not just for gym buffs
Protein-heavy diets have been a staple of gym buffs for decades because it helps with muscle repair and recovery, but regardless of whether you lift Bro, protein helps build and maintain healthy, strong muscles through daily wear and tear (which becomes even more critical as we age, and lose muscle mass).
With a protein-rich diet, you’ll enjoy less soreness after workouts or light exercise, faster recovery times, and energy and strength overall. (Bring on the StairMaster!)
Food for thought
Would you believe that your diet can change your brain functionality, and even your mood? Serotonin and dopamine are two of the neurotransmitters that help regulate our mood, ability to focus, and overall brain function. And guess which molecule helps in the production of neurotransmitters? You got it: protein!
With a healthy, balanced diet of protein, you’ll experience a more stabilized mood, greater focus and concentration, and less brain fog. (So when they say 80% of success is just showing up, the other 20% is protein.)
The proof is in the protein
The immediate benefits of a protein-rich diet touch so many areas of our lives, from our fitness, to our energy levels, our beauty, and our immune system–it’s simple to see how vital protein is for a healthy, functioning body. And the best part is, it’s so easy to introduce more protein into our diets. From a quick on-the-go protein shake for breakfast, to an energy bite snack in the afternoon, even protein tortilla chips and salsa at a party, hitting your daily dose of protein has never been easier, and if you don’t believe it, just give it a few hours and you’ll feel the benefits!
