#1. Greater muscle mass and lean tissue. Eating protein stimulates an increase in muscle protein synthesis and suppresses protein breakdown for several hours so that you end up with more lean tissue
#2. Less hunger and lower calorie intake. High-protein diets are known for their fat-reducing benefits. One reason they work is that eating a lot of protein reduces hunger. Protein is filling and when people eat more of it they are more quickly satisfied and eat fewer calories.
#3. Easier fat loss on a calorie-restricted diet. A high protein intake not only keeps hunger at bay when trying to lose fat, it has the cool effect of increasing the amount of calories your body burns to digest it. This is called the thermic effect of food and protein requires nearly two times the calories to breakdown as carbs (fat requires the fewest calories to metabolize of all three).
#4. Less belly fat. A high-quality protein intake of at least 10 grams of essential amino acids (EAAa) at every meal is associated with less belly fat in a variety of studies.
#5. Greater muscle development when supplementing with protein. Both strength training and consuming protein build muscle when done separately. Pairing them together has a synergistic effect producing superior muscle growth of an average of 0.7 kg when both young and old individuals are tested together.
#6. Greater strength gains from training. Protein supplementation will also increase the development of strength from training. For example, a study of college football players consuming 2 g/kg/day of protein over 12 weeks resulted in 14.3 kg greater increase in maximum squat strength.
#7. Better bone density and less risk of osteoporosis. Research consistently shows that a higher protein intake increases bone density and decreases risk of osteoporosis. The rumor that a high-protein intake is bad for bones is a myth based on misunderstanding of bone metabolism.
#8. Better brain function. Protein is a vital brain food. Eating high-quality protein that includes a variety of foods from animal sources provides the building blocks to make chemical messengers involved in energy production, wakefulness, hunger, motivation, and optimal cognition.
#9. Better sleep. High-protein diets have been found to allow people to sleep better and wake up less frequently during the night compared to high-carb diets. Scientists believe this is because protein may optimize chemical transmitter balance, making us wakeful and energized during the day, but sleepy and restful at night.
#10. Lower blood pressure. A higher protein intake has been found to reduce blood pressure in individuals with hypertension. A four-week study tested the effect of giving subjects an extra 60 grams a day of protein (boosting protein intake to 25 percent of the diet and reducing carb intake to 45 percent).
#11. Stronger tendons and faster recovery from injury. Tendons benefit in the same way that muscle does from a high-protein intake. Greater protein synthesis accelerates the repair of tissue and strengthens connective tissue for less risk of injury.
#12. Greater lifespan and better quality of life as you age. If you’re familiar with the qualities that increase longevity, you know that physical strength, muscle mass, leanness, bone health, lower blood pressure, and brain function are all principal players in keeping you alive.