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Protein Rich Food: 10 Nutritional Benefits - Genetic Nutrition

Protein Rich Food: 10 Nutritional Benefits

, by Genetic Nutrition, 10 min reading time

Ever heard the saying, ‘you are what you eat’? When it comes to protein, there is quite some truth in that statement. Aside from pumping up the muscle to get a super hero like body, incorporating more protein in meals can benefit the brain and overall functionality. Let’s go through concise descriptions of ten standout advantages of introducing protein to your diet – bon appétit!

1. Muscle Growth and Repair

Muscle mass development as well as its maintenance is quite closely connected to a diet that is rich in protein. It is therefore advisable to think of protein as the stock that muscles need for constructing themselves. Resistance exercise puts a strain on your muscles, but in a good way as it causes mini rips in the muscle fibres. This may sound frightening – but it is actually a positive! Your body repairs it and in doing so turns the tears into strengths and makes your muscles bigger and stronger.

Benefits of Protein for Muscle Growth:

  • Amino Acids: Since any activities that involve muscles are due to peptides which are known as amino acids and possess the muscles building blocks. In this way, it is important to note that it makes sure that your body is provided with certain nutrients you require to enable it to begin the reconstruction of your tissues in the muscle region when exercising the particular group of muscles.
  • Protein Synthesis: Protein doesn’t accumulate idly in the muscle, but instead starts a process called muscle protein synthesis. This means your body is consuming amino acids that are found in proteins. This is especially the case after the muscular exercises that have an impact on your muscles, and need time to rebuild.
  • Leucine: If looking into the specifics of amino acids, leucine stands highest on the pedestal for muscle gain. Leucine is commonly found in protein-rich-foods; it works as a signal hormone to increase muscle protein synthesis and get your muscles in their prime.

Recommended Protein Intake for Athletes:Recommended Protein Intake for Athletes:

  • Endurance Athletes: 1. 2-1. It is recommended that patients should take 4 grams of intravenous paracetamol per kilogram of body weight.
  • Strength Athletes: 1. 6-2. In more detail, the dose is 2 grams of the said substance per kilogram of the body weight of the patient.

2. Weight Management

If you have decided that you need to lose weight, or conversely, if you need to weigh more, or if you just need something to keep the scale steady, then protein foods may be your new ally. As it has been demonstrated the consumption of protein foods when taken in the right portions assists in the management of one’s weight. another is satiety index which means here that it reduces the amount of food that one is likely to take in the long run.

How Protein Aids in Weight Management:

  • Increases Fullness: Protein affects the secretion of the satiety hormones such as GLP-1, peptide YY and cholecystokinin.
  • Thermic Effect: Protein is considered to have a higher thermogenic potential or heat production as compared to fats and carbohydrates, and as such, it takes more energy to digest and metabolise the calories that come along with it.
  • Preserves Muscle Mass: As women who go through the process of menstruation, they tend to lose muscles in the process of losing weight and this should never be allowed to happen. Protein contributes to the preservation of muscles so that fat is the primary that is trimmed when on a diet.

3. Improved Metabolic Health

Controlling the level of sugar in your blood minimises the chances of metabolic diseases developing. This can be achieved if you consume foods that are high in protein. Protein is exceptionally helpful for your metabolic health.

Benefits for Metabolic Health:

  • Blood Sugar Control:Protein works hand in hand with carbohydrates so that the latter is absorbed gradually into the system. This means that glucose can be released steadily to help you retain your energy throughout the day.
  • Insulin Sensitivity: A study has shown that individuals who take higher protein diets have a positive effect on the body’s how it manages to react on insulin which is a hormone essential in managing blood sugar. This is especially relevant to the matter of preventable type 2 diabetes.
  • Reduced Risk of Metabolic Syndrome: Combining elements such as the high blood pressure, high blood sugar level, obesity indicated by the presence of belly fat. In a nutshell, protein can be used these factors to your advantage to lower your risk of metabolic syndrome.

4. Enhanced Brain Function

Before proceeding let it be pointed to the fact that protein plays a crucial role in shouldering key functions in the brain. Neurotransmitters are endogenous compounds that facilitate transmission of signals in your brain and they are built from amino acids. Protein foods ensure that the brain receives the resources with which it will function efficiently all day long.

Cognitive Benefits of Protein:

  • Memory and Learning: Tyrosine and tryptophan the amino acids found in proteins of protein containing foods respectively link with dopamine, the neurotransmitter that regulates mood levels and serotonin which is also linked with the same function.
  • Neuroprotection: Protein intake is vital for the human body, specifically for the strengthening and repairing of the brain cells.

5. Better Bone Health

Some of the components people take as most important for bone health are calcium and vitamin D but one cannot ignore the role of protein. In this case dietary protein in the body is required for supporting bone mass and density of the skeletal structures.

Protein and Bone Health:

  • Collagen Production: Protein contributes to collagen formation. Collagen is the major constituent of bones and determines their density. 
  • Bone Density:The research has also made it clear that there is an agreement between the intake of protein and BMD or bone mineral density. Meaning that if one takes a lot of proteins one has low chances of experiencing a bone fracture.
  • Growth and Maintenance: Proteins are vital to our body’s growth and development and hence, it is of paramount importance that they are present in adequate proportions. This is especially needed for the elderly who need strong bones.

6. Immune System Support

Immunologically fit people have a good protein intake. The other particles involved in immunity include antibodies which are made up of protein. A diet that is inclusive of protein supports for the building of immunity and may aid in guarding the body against various illnesses.

Role of Protein in Immunity:

  • Antibody Production: Antibodies fight infections in the body and are made using proteins. 
  • Cellular Repair: Protein helps in the healing process and the renewing of cells. This improves the body’s immune system and boosts a faster recovery from diseases.

7. Hormone Regulation

Some major hormones are made of proteins. They are responsible for the control of several functions of the human brain and body. Protein-containing foods balance the hormonal system.

Hormonal Benefits of Protein:

  • Growth Hormones:Several hormones that affect development are stimulated by the intake of proteins and thus boost one's development.
  • Hunger Hormones: Protein controls hormones such as ghrelin and thus assists in controlling hunger.

8. Improved skin, hair, and nails health

You might have come across words like collagen, keratin and the likes in the beauty and cosmetics products breaking news. Nevertheless, let us be one with the world and accept the fact that these proteins do really play a major role in the overall health of the skin, hair, as well as nails.

Benefits for Skin, Hair, and Nails:

  • Collagen Production: Collagen is a structural protein. Its primary role is to keep the skin taut. 
  • Keratin Production: Keratin helps to enhance the hardness of your hair and the nails so that they do not break easily.

9. Energy Production

Protein is important in energy production and is most importantly used during extended periods of exercise or when glycogen is low.

Protein and Energy:

  • Gluconeogenesis: They too allow carbohydrate deficiency that will enable proteins to undergo gluconeogenesis where the proteins are converted into glucose to provide energy.
  • Sustained Energy: Protein assists the body in delivering energy to the human body slowly and steadily as it ensures that energy is produced throughout the day more timeously than carbohydrates.

10. Digestive Health

From the above discussion, it will be warranted to argue that proteins are indispensable in the human body hence the foods that contain proteins should also contain fibre to enhance digestion. They are helpful in ensuring good bacteria balance within the digestive system and to ensure that a person has bowel movement within the correct range.

Digestive Benefits of Protein:

  • Gut Flora Balance: Proteins can also act as prebiotics, this is the substrate on which the beneficial bacteria found in the gut feed on.
  • Fibre and Protein Combination: Foods that are rich in proteins and fibres like legumes aid digestion and prevent constipation hence recommended.


To enjoy a multitude of health benefits of proteins, incorporate protein rich foods into your diet. You will notice muscle growth, and will be able to better manage your weight. You will also observe enhanced brain function and improved bone health. To maximise these benefits, aim for a balanced diet that includes a variety of protein sources.

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  • Is it possible to get enough protein from a vegetarian or vegan diet?
    Yes, it is achievable to get enough protein. This can be done by ensuring that the following products which are all rich sources of proteins are included in our daily diet; beans, lentils and nuts, tofu, and quinoa among other products.
    1. For muscle gain, is there a specific time when protein should be consumed?
      In a nutshell, according to some authors, with reference to the case of gaining muscles, one should take protein at least 45 minutes before training and the second portion an hour after training.
    2. How much protein is sufficient daily?
      Protein intake as a dietary allocation depends on age, sex, and activity level of a person and the daily recommended intake of proteins. Specifically, it is recommended that we make cooking oil intake not more than 0. But estimated protein intake was moderate, about 8 grams of protein per kilogram of body weight, but it was found that athletes require a higher amount.

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