5 reasons why you should include 21 grams of protein in every meal

Did you know that around 50% of adults don’t know why protein is important for our health?

Proteins are not just for bodybuilders and athletes – they are essential for everyone, regardless of activity level or health goals. The benefits of protein span from muscle repair to weight-loss, and anti-ageing effects.

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Proteins are molecules made up of many building blocks called amino acids. Their main role in our body is the growth and maintenance of the cells and tissues.

To enable amino acids to do their job, you need at least 0.83 g of dietary protein per kg of your body weight daily. That means, if you weigh 70 kg, you should eat at least 58 grams of protein a day. 

Let's break down each benefit and see why you need to increase your protein intake

5 health benefits of a high-protein diet

1. Suppresses appetite  

Have you ever wondered why gym-goers and weight-loss gurus swear by protein to slim down?  

The feeling of satiety is what makes it different from carbs and fats. Protein stays longer in our stomach, because it takes longer to digest in comparison to carbohydrates or fats. The length of protein digestion helps us feel full for a longer time. That's why eating 100 g of pasta doesn't make you feel nearly as full as eating 100 g of chicken breast. 

One study even proved that increasing the protein intake to 30% (of the daily diet) resulted in eating 441 fewer calories daily! And that’s without specifically avoiding any food. 

2. Aids in fat loss  

A high-protein diet boosts metabolism, increases calorie burn, and suppresses hunger

Apart from boosting metabolism and giving the feeling of satiety, many people rapidly lost weight by increasing their protein intake. A higher protein intake ignites thermogenesis, and the digestion of protein burns much more calories compared to digesting fats or carbs. 

When intentionally reducing calorie intake, a study proved that a high-protein diet can help boost fat loss by 53%

3. Grows and repairs muscles 

When you lift weights, hike, or work out, your muscles tear from the pressure. This is the perfect opportunity to make them grow – but they need proper nutrition. 

Proteins are the building blocks of muscles. That's why you need to consume enough protein to repair the torn tissue and provide the right nutrients to make the muscles grow. 

Regardless of your goals – let it be bulking or weight loss, a high protein intake should be your priority. High protein intake gives you the strength to do another set and prevents muscle loss when lowering your body weight.

4. Lowers blood pressure   

On average, 22% of Europeans as young as 15 have high blood pressure. High blood pressure is a silent issue and isn’t as innocent as it may sound – it can lead to many heart complications and even long-term kidney issues.  

Two of the leading causes of high blood pressure are being overweight and indulging in too many fatty foods

Luckily, a high-protein diet can lower your blood pressure while helping you eat less and lose weight. 

One study proved that apart from lowering blood pressure, a protein-rich diet also reduced LDL cholesterol and triglycerides

5. Prevents muscle deterioration as you age 

One of the consequences of getting older is also muscle deterioration. Basically, this means that your muscles decrease in size and weaken due to ageing. In more severe cases, it can lead to bone fractures and, therefore, reduced quality of life. 

Not just because of age, your chosen lifestyle can also affect your muscles. Muscles can decrease in size because of a lack of physical activity and poor nutrition.

Increasing your protein intake is one of the best anti-ageing methods. Protein feeds your muscles and improves the flexibility and strength of your bones

What's more interesting is that high-protein intake can make your skin firmer and less prone to develop wrinkles. Protein strengthens collagen levels and also has a big impact on hair and nail health. 

XTRAZE Turbo Protein - Vanilla Whey Powder

Meeting your daily protein goals can be challenging and often requires a complete change in your diet. The easiest way to include 21 grams of protein per meal is by supplementing with a high-quality protein powder. Here are some simple ideas: 

  • Make a protein shake with water, dairy milk, or a plant-based milk 
  • Blend a protein smoothie with a banana, ice, and fruit 
  • Mix it into pancake batter and bake protein pancakes 
  • Mix into oatmeal 
  • Bake homemade protein bars 

If you want to make eating enough convenient, delicious, and effective, XTRAZE Turbo Protein is your go-to choice. This whey vanilla protein is formulated to support muscle growth, speed up recovery, and promote high-protein intake

What makes XTRAZE Turbo Protein stand out? 

  • Double protein power by combining whey and casein proteins! Whey protein is rapidly absorbed, making it ideal for post-workout recovery, while casein protein supports your body steadily for several hours
  • Packed with 21 grams of high-quality protein in each serving, along with creatine, L-glutamine, taurine, and a rich multivitamin & multimineral mix. 
  • With only 96 kcal per serving and no added sugar, it's a perfect low-calorie addition to your meal. 
  • The vanilla flavour of Turbo Protein makes a protein-rich diet much more enjoyable, especially if you mix it into pancake batter, smoothie, or yogurt! 

Regardless of your goals – let it be weight loss or muscle gain, high-protein diet should be a priority. You take care of motivation, we take care of nutrition!  

XTRAZE Turbo Protein, with 21 grams of protein per serving, is your biggest supporter, ensuring you the best possible results for whatever goal you set. 

Sources:

Read more

1. Visser M, Hung Y, Verbeke W. Protein Knowledge of Older Adults and Identification of Subgroups with Poor Knowledge. Nutrients. 2021 Mar 20;13(3):1006. doi: 10.3390/nu13031006. PMID: 33804787; PMCID: PMC8003958. 

2. EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2012. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal 2012; 10(2):2557, 66 pp. doi:10.2903/j.efsa.2012.2557 

3. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943. 

4. Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798. 

5. Appel LJ, Sacks FM, Carey VJ, et al. Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids: Results of the OmniHeart Randomized Trial. JAMA. 2005;294(19):2455–2464. doi:10.1001/jama.294.19.2455 

6. 22% of people in the EU have high blood pressure. (2021b, September 29). Eurostat. Retrieved from https://ec.europa.eu 

7. Wilde DW, Massey KD, Walker GK, Vollmer A, Grekin RJ. High-fat diet elevates blood pressure and cerebrovascular muscle Ca(2+) current. Hypertension. 2000 Mar;35(3):832-7. doi: 10.1161/01.hyp.35.3.832. PMID: 10720603. 

8. Evans EM, Mojtahedi MC, Thorpe MP, Valentine RJ, Kris-Etherton PM, Layman DK. Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial. Nutr Metab (Lond). 2012 Jun 12;9(1):55. doi: 10.1186/1743-7075-9-55. PMID: 22691622; PMCID: PMC3407769.