The importance of protein in maintaining and improving

body composition through exercise and nutrition

Protein is crucial for preserving and enhancing body composition through exercise and nutrition, according to a sizable body of studies.

Protein is crucial for maintaining lean muscle mass during weight loss because it helps the body keep a healthy nitrogen balance. A positive nitrogen balance shows that the body is generating more protein than it is consuming. Nitrogen balance is a measurement of the equilibrium between nitrogen intake and nitrogen excretion. Muscle loss can occur when the body has a negative nitrogen balance because it breaks down more protein than it builds.

Studies have shown that high-protein diets are superior to low-protein diets at maintaining lean muscle mass during weight loss. For instance, a review of 12 research indicated that high-protein diets considerably increased the preservation of lean body mass during weight loss compared to low-protein diets. 

Protein can aid to improve satiety and decrease hunger, which can both help to increase fat reduction. According to several studies, high-protein diets are superior to low-protein diets at lowering body weight and body fat. 

Because it aids in the repair and regrowth of muscle tissue after exercise, protein is crucial for both recovery and performance. For the adaptations that happen in response to exercise, such as gains in muscle size and strength, an adequate protein intake is crucial. A higher protein intake is linked to better athletic recovery and performance, according to several studies. 

As we age, the body becomes less responsive to protein (“anabolic resistance”), so hitting higher daily intakes of 1.6 to 2.4 g/kg/day, is a practical lever for longevity as it preserves and rebuilds lean mass, maintains strength and mobility, buffers immune function, and speeds recovery from illness, surgery, or a diet phases. During a diet phase or rehabilitation scenarios, up to 2.4 g/kg/day has been shown to safely better protect (and even increase) lean mass and accelerate fat loss when paired with training.  

Here are some strategies to increase your daily intake of protein - 

  1. Whey protein - Made from milk, whey protein is a high-quality protein that the body can readily digest and absorb. It has been demonstrated to promote muscle protein synthesis, decrease muscle damage, and enhance recovery following exercise since it is high in important amino acids. For an easy and quick protein boost, it can be added to drinks, smoothies, or baked goods. 
  2. Eggs - With one big egg containing roughly 6 grams of protein, eggs are a flexible and reasonably priced source of protein. They are a wonderful addition to any meal or snack because they are also high in vitamins, minerals, and healthy fats.
  3. Greek yoghurt - Greek yoghurt is a low-fat, high-protein dairy product that is excellent for breakfast, snacking, and as the foundation for smoothies. The amount of protein in one serving (or 6 ounces) is between 15 and 20 grams.
  4. Chicken - A 3-ounce portion (85 grams) of chicken has roughly 26 grams of protein, making it a lean source of protein. It can be used to salads, sandwiches, or rice bowls after being grilled, roasted, or sautéed.
  5. Beef - A 3-ounce serving (85 grams) of beef has roughly 21 grams of protein, making it a high-protein food. Additionally, it is a good source of B vitamins, zinc, and iron. To reduce the quantity of saturated fat, select lean cuts like sirloin or flank steak.
  6. Fish - A 3-ounce portion (85 grams) of salmon has roughly 21 grams of protein, making fish a high-quality source of protein. Omega-3 fatty acids, which are abundant in fish and have a number of health advantages like lowering inflammation and enhancing heart health (2).
  7. Turkey - A 3-ounce portion (85 grams) of turkey has roughly 26 grams of protein, making it a lean source of protein. It can be used as a protein source in wraps and bowls, as well as incorporated to sandwiches and salads.
  8. Pork - Pork is a good source of protein, having roughly 22 grams per 3-ounce (85 grams) dish. To reduce the quantity of saturated fat, choose lean cuts like pork loin or tenderloin.
  9. Cottage cheese - This dairy product is high in protein and low in fat, making it a wonderful alternative for smoothies or as a snack. There are around 28 grams of protein in one serving, or one cup.
  10. Shrimp - A 3-ounce portion (85 grams) of shrimp has roughly 18 grams of protein and is a low-calorie, high-protein seafood option. It can be used to salads, pasta dishes, or rice bowls after being grilled, baked, or sautéed.

In conclusion, protein has a crucial role in maintaining lean muscle mass, accelerating fat loss, and enhancing recovery and performance. To maximise the positive effects of exercise and diet on body composition, adequate protein consumption is crucial.

The Evolt Active App can assist you in providing some individualized protein guidelines based on your body composition, goals, training activity and preferred nutrition method.  As always, we recommend that you first discuss your individual needs with your health care professional before embarking on any nutrition or exercise program.

  1. References:
    Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J Nutr. 2005 Mar;135(3):1903-10.
  2. 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.
  3. Tarnopolsky MA. Protein and exercise. Curr Opin Clin Nutr Metab Care. 2007 Mar;10(2):142-9.
  4. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Arent, S. M. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14(20), 1–25. https://doi.org/10.1186/s12970-017-0177-8
  5. (2017). The effects of whey protein supplementation on exercise-induced muscle damage and recovery: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 14(1), 7.