Protein provides an array of important benefits and functions to our bodies. This essential macro-nutrient is the building block for the body.

One of the most important benefits is the impact it has on our body composition.

Protein is more satiating than carbs or fat, meaning it helps you feel full faster and delays hunger between meals. Then there is the thermic effect of protein, the result is that we burn more calories digesting protein than we do carbs and fats. It is quite a significant difference too, around 30% more calories are required to digest protein.

All of this is very beneficial, as Protein is more satiating it has the potential to help us decrease our total calorie intake over the day, and it speeds up our metabolism through its superior thermic effect.

The overall body of evidence shows that protein is helpful for both weight and appetite control.

Anyone wanting to lose weight can benefit from consistently eating more Protein. One of the nutrition rules we subscribe to is including a serving of lean protein with every meal you eat.

How much protein should you aim for in each meal?
Aim for one palm (20-30 grams of protein) if you’re a smaller person, and two palms if you’re a larger and/or highly active person.

Reference: Precision Nutrition