5 Benefits of Increasing Protein for Health and Fitness Goals
Ever wondered how a simple change in diet can dramatically impact your health and fitness journey? In this article, insights from a Personal Trainer and a COO reveal the transformative power of increasing protein intake. From controlling hunger to enhancing strength, the experts share five invaluable experiences. The journey begins with ultramarathon recovery and concludes with improved performance and reduced cravings.
- Increased Protein Aided Ultramarathon Recovery
- Protein Addition Controlled Hunger and Reduced Snacking
- High-Protein Snacks Stabilized Energy Levels
- More Protein Improved Performance and Reduced Cravings
- Protein Boost Enhanced Strength and Muscle Tone
Increased Protein Aided Ultramarathon Recovery
After running the UTA 50, Australia's biggest trail ultramarathon, I was blown away by how well my body handled the recovery. Leading up to the race, I significantly increased my protein intake to 2.2 grams per kilogram of body weight per day. Normally, after such an intense effort, I'd expect days of DOMS (delayed onset muscle soreness), but this time, there was none. My muscles felt surprisingly fresh, and I didn't experience the stiffness or fatigue I'd typically associate with such a grueling event.
What stood out even more was that I came through injury-free, which is rare for me after big races. I believe the high protein intake played a huge role in repairing the micro-tears in my muscles and supporting my joints and tendons under the load. The boost in protein also kept me energized and better prepared during training, which likely helped prevent injuries in the first place.
I was mainly fueling on Chief Beef bars and biltong and Chief Collagen Protein powder.
Protein Addition Controlled Hunger and Reduced Snacking
When I started adding a palm-sized portion of protein (20-30g) to my meals, I was finally able to stay full for 3-4 hours, which meant I wasn't constantly thinking about food or reaching for snacks. It felt good to be in control of my hunger without trying to rely on willpower to push through to the next meal. Over time, I started losing body fat without feeling deprived. It was such a small change, but it made the journey of body recomposition feel sustainable.
High-Protein Snacks Stabilized Energy Levels
A few years ago, I struggled to maintain my energy levels throughout the day, often feeling like I could fall asleep sitting up. To address this, I began incorporating an additional high-protein snack between breakfast and lunch and increased the protein content of my meals by 10 grams. This adjustment helped stabilize my blood sugar and eliminate energy lulls during the day.
More Protein Improved Performance and Reduced Cravings
When I focused on increasing my protein intake, it made a noticeable difference in my performance and energy levels. I started eating more lean meats, eggs, and plant-based protein after noticing fatigue during workouts. Within weeks, I felt stronger and recovered faster after exercising. I also experienced fewer cravings throughout the day, which helped me manage my overall calorie intake. The key change was adding protein to every meal, ensuring I stayed full longer and fueled properly. For anyone looking to improve fitness or balance energy, tracking daily protein intake can be a simple, effective first step.
Protein Boost Enhanced Strength and Muscle Tone
When I focused on increasing my protein intake, it had a noticeable impact on both my fitness and overall well-being. At the time, I was working on building strength and muscle tone through weight training but felt like my recovery was slow, and I wasn't seeing the progress I expected.
I started incorporating more protein into my meals-adding plant-based options like lentils, tofu, and chickpeas, along with protein-packed snacks like Greek yogurt, nuts, and seeds. I also added a protein smoothie after workouts, often blending in ingredients like almond milk, pea protein powder, and a banana.
Within weeks, I noticed faster muscle recovery, less soreness, and a boost in my energy levels throughout the day. My strength improved steadily, and I felt leaner and more toned. The increased protein also helped curb hunger between meals, making it easier to stick to healthy eating habits. It was a simple change, but it made a big difference in achieving my fitness goals and feeling stronger overall.
