In Part 1 of this article, Expert Matthew Smith discussed how, despite it’s bad reputation, protein can actually aid in weight loss. In this part he presents three more reasons why you should get more protein in your diet…
4. Protein provides satiety
Clifton & Keogh (2007) state that Protein is more satiating than carbohydrates or fat  which is why high protein diets are most commonly used for fat loss. Satiety is another word for feeling full after a meal, so having a high protein meal would leave you feeling full for longer than a high fat or high carbohydrate meal.RELATED: RECOMMENDED PLANS FOR YOU
As Paddon-Jones et al (2008) stated protein “may facilitate a reduction in energy consumption”  meaning that because protein increases satiety, it may lead to people consuming less calories during the day.
This has been taken to extremes by certain fad diets and meal replacement shake companies but, used sensibly, increasing your protein can help you lower your calories without feeling overly hungry.
5. Protein will improve immune function
A study by Daly et al (1990) stated that “protein calorie malnutrition impairs host immunity … resulting in increased opportunistic infection” . This was based on patients in hospital so the statement may not apply quite as much to those of us who are currently fit and healthy, but it does demonstrate how increasing protein can improve immune function.
Having a high protein diet can help prevent your immune system being negatively affected, though if you are worried about the effects of overtraining I would suggest looking into your current training program first.
6. Dietary protein will increase muscle protein synthesis
As I wrote in my Pre-workout meals article, and as stated in the following studies  dietary protein will increase muscle protein synthesis.
Without going into too much detail, muscle protein synthesis is the removal and repair of damaged proteins followed by replacement of brand new proteins. During a workout your muscles will suffer micro-trauma, they are then repaired and replaced leaving the muscle stronger and bigger (after long periods of training obviously).
If you are not consuming adequate protein, your muscles will not be able to get bigger or stronger which is why it is almost impossible for people to get bigger muscles when restricting calories. Leucine in particular has been shown to “stimulate recovery of skeletal muscle protein synthesis after exercise” in rats .
Having more muscle mass can increase energy expenditure, or as Wolfe (2006) put it “even relatively small differences (e.g. 10kg) in muscle mass could have a significant effect on energy balance” stating that 10kg of muscle mass could translate to 100kcal per day in expended energy .
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