5 Essential Reasons To Eat More Protein (that have nothing to do with building muscle)

If you haven't read our last article on protein, we'd recommend you go back and read that before diving into this any further. This covers the basics of why protein is important, how much to eat, and reviews the best types of protein powders. However if you already know all of that, this article dives further into the topic covering how beneficial protein can be for you even if building or maintaining muscle mass isn’t your goal. So whether you’re focused on fertility, hormone balance, healthy ageing, immune health or wellness generally, read on for five essential reasons to eat more protein:

1. Protein Supports Hormone Health

Our bodies need protein in order to produce protein-derived hormones, also known as peptide hormones. Our endocrine glands make hormones from the amino acids within protein. Specific protein-derived hormones include prolactin, growth hormone, and IGF-1 and TSH (thyroid stimulating hormone). Together, IGF-1 and growth hormone manage the normal growth of bones and tissues, and TSH essentially tells the thyroid to make thyroid hormones. Protein supports thyroid function, so if you’re dealing with a sluggish or under-active thyroid (which tends to occur more as we age) protein is vital. Protein is also essential for the production of sex hormones such as oestrogen and progesterone (vital for female fertility), and  beef protein in particular also promotes healthy testosterone levels in males.

2. Protein Aids Blood Sugar Balance

Eat a meal high in carbohydrates and notice how you feel an hour later (likely craving more carbs), then eat a meal high in protein and notice how you feel – likely feeling pretty normal. This is because protein has a powerful impact on balancing blood glucose levels. Protein has minimal effects on blood glucose levels, so when we pair it with a food high in sugar or carbohydrates, this blunts the effects of the sugar, meaning we’re less likely to experience a sugar ‘high’ and subsequent ‘crash’. In those diagnosed with type 2 diabetes, protein can improve blood glucose response after a meal, and can help with overall blood sugar control.

3. Protein Increases Satiety

Another reason protein is so beneficial for balancing blood sugar, is that it modulates hormones that signal hunger and fullness (ghrelin and leptin). Protein generally increases satiety more effectively than carbs or fat by encouraging the release of leptin (the ‘fullness’ hormone). By also helping to slow down the rate at which carbohydrates are absorbed into the bloodstream, consuming protein is a simple and effective way to help keep yourself full for longer. If you find yourself endlessly snacking, feeling hungry just after a meal, or wanting to go for longer periods of time between meals (which can help with insulin sensitivity, blood lipids, and cardiovascular risk factors) increasing protein is key.

4. Protein ‘Boosts’ Metabolism

Protein can actually help burn extra calories due to its thermogenic effect on the body. This means consuming protein actually causes the body to produce heat and stimulates the metabolism. A strong metabolism benefits us by promoting a healthy body weight, improving sleep quality, and can also prevent metabolic syndromes such as diabetes, high blood pressure and obesity.

5. Protein Supports Immune Health

You may not think of immunity when you think of protein, but it’s actually crucial for a robust and well functioning immune system. When we eat protein, it is broken down into amino acids, and these have important roles in the immune system, such as activating natural killer (NK) cells that limit the spread of infections and tumours. These amino acids also activate macrophages that detect and eliminate pathogens, as well as B and T lymphocytes that create antibodies and destroy damaged and infected cells. Amino acids from protein also regulate the body’s antioxidant response to oxidative stress, prevent chronic inflammation and even activate genes that fight off disease. Finally, amino acids from protein stimulate the release of cytokines, which activate immune responses to detected threats. The amino acid glutamine, is especially important in protein’s role in supporting immune health, which beef protein is a rich source of. You’ll also find glutamine in other traditional nourishing foods such as bone broth, beef, pork, raw milk and yoghurt.

If you're having a hard time hitting the functional (optimal) daily protein recommendation of 2g's per kg per day, we've just released a grass-fed and regeneratively farmed beef protein powder.