Who Needs Protein? Are You One of Them?

Protein is undeniably important as it plays various roles in your body. From the formation of cells to development of your muscles, skin, hair and even nails, your body needs a constant supply of protein to maintain optimum bodily functions. However, your protein needs vary depending on your body and daily physical activity. 

(1) Body Builders

Your muscles break down when you perform resistance training. 

Consume more protein to: 

• Rebuild and repair muscles. 

• Build lean muscle for a stronger, faster and fitter you.

(2) Mommy-To-Be

What is good for the mother is also good for the baby. 

Consume more protein to: 

• Build baby’s healthy cell growth. 

• Help in baby’s growth and development especially during the second and third trimesters where your baby undergo a rapid growing process. 

• Help mothers to gain more muscle and less fat. 

(3) Breastfeeding Mommy

A breastfeeding mom requires almost twice as much protein than a non-nursing mom. 

Consume more protein to: 

• Maintain mother’s health to produce quality breastmilk. 

• Optimise your infant’s growth and development since protein is an important component of breastmilk.

4) Middle-Aged People

As you enter middle-age, your body undergoes a decline in performance including progressive muscle loss among other issues. 

Consume more protein to: 

• Slow down ageing by combining with exercise to maintain muscle mass and fitness. 

• Lower risk of heart related issues such as high cholesterol.

TIP: Add 25g of soy protein into your diet daily as it has been found to lower your risk of high cholesterol level [1,2].

(5) Weight Watchers

A person with high metabolism rate burns more calories compared to a person with low metabolism rate. 

Consume more protein to: 

• Increase satiety so you feel full longer . 

• Help control the amount of calories that you’re going to consume in your next meal. 

• Maintain muscle mass as the more muscle you have, the higher metabolism rate you will have.

(6) Dessert Lovers

A diet high in sugar leads to a high blood glucose level which affects the heart functions and may cause inflammation in your body. 

Consume more protein to: 

• Stabilise blood glucose level. 

• Help improve inflammation, cholesterol level and insulin sensitivity [3,4].

If you are one of these people, the simplest and easiest way for you to increase your protein intake is through dietary protein powders. Just mix it with your favourite drink or you can blend it with your favourite fruits as a healthier alternative breakfast.

ESP Protein is a very good source of protein. One serving provides:

• 14g of protein
• 8g of carbohydrates
• 500mg of calcium

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References: 

1. Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr. 2008;87(5):1562S-1566S. 

2. Ramdath, D. D., Padhi, E. M. T., Sarfaraz, S., Renwick, S., & Duncan, A. M. (2017). Beyond the Cholesterol-Lowering Effect of Soy Protein: A Review of the Effects of Dietary Soy and Its Constituents on Risk Factors for Cardiovascular Disease. Nutrients, 9(4), 324. http://doi.org/10.3390/nu9040324 

3. Dong, J., Zhang, Z., Wang, P., & Qin, L. (2013). Effects of high-protein diets on body weight, glycaemic control, blood lipids and blood pressure in type 2 diabetes: Meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(5), 781-789. doi:10.1017/S0007114513002055 

4. Barbara Parker, Manny Noakes, Natalie Luscombe, Peter Clifton. (2002). Effect of a High-Protein, High–Monounsaturated Fat Weight Loss Diet on Glycemic Control and Lipid Levels in Type 2 Diabetes. Diabetes Care Mar 2002, 25 (3) 425-430.