What do you think of when you hear the word 'protein'? It's likely you might associate it with building muscle and gym goers. While protein is definitely a fantastic supplement for muscle repair, there are so many other health benefits to protein, which everyone can benefit from - especially as we age.
What is protein?
Protein is one of the main building blocks that makes us who we are. Essentially, protein is a set of twenty amino acids, responsible for preventing illness, building healthy muscle and getting our nutrients where they need to be.We already have eleven of those amino acids in our body, but there are nine that only exist in foods. These proteins, also known as macronutrients, make up the bulk of our recommended diet along with carbohydrates and fats. Healthy protein sources come in lots of different forms with the most common types of proteins are poultry, fish and various dairy products.
What are the benefits of protein?
Getting enough protein in your diet is essential for maintaining a healthy mind and body. Here are just a handful of benefits you can expect by adding more protein into your diet:
As we get older, our bones tend to become weaker, making us vulnerable to fractures and breaks. Increasing your protein intake is an easy way to improve bone strength and maintain bone mass. It may also lower your risk of osteoporosis, particularly important for women who have been through menopause.
Muscle maintenance and growth
Your muscles are made of protein, so getting enough in your diet is how you maintain healthy muscle mass. If used alongside exercises like strength training or LISS, protein can aid in building lean muscle.
Although protein can't guarantee weight loss, it can be a great aid in helping you reach and maintain a healthy weight. Protein acts as a natural appetite suppressor by lowering your hunger hormone levels and keeping you feeling fuller for longer.
Lower your blood pressure
High blood pressure is the culprit of many common complications such as a heart attack or a stroke. An increase in the amount of protein you eat and drink may also help with lowering blood pressure. This happens because high protein foods are digested much slower than other food groups, helping to regulate insulin.
The UK’s Department of Health suggests that adults should consume around 45-55 grams of protein each day to maintain a healthy diet. It is important for people of all ages to make sure they are consuming enough high protein food and drink.
Our Horlicks nourishing shakes contain between 15-20 grams of protein per serving, making it a perfect way to hit your recommended daily protein target.
A great way to increase your protein intake is to introduce protein powder shakes into your diet - like our Horlicks nourishing shakes range. Liquid protein supplements are a quick and easy way to hit your daily goals when you're short on time. Shakes are not designed to replace meals, but should be used in addition to a balanced diet.
Anyone struggling to achieve their daily protein intake with food alone should consider using protein shakes. Protein shakes are also a great solution for those on the go, older individuals or those suffering from an illness who may have lost their appetite.
You should avoid having too much protein all at once, instead, spread out your protein intake throughout the day. Our bodies can find it difficult to digest large portions of protein, which can lead to discomfort. Alongside keeping your body running smoothly, adding a protein source to all of your meals can help to keep you feel fuller for longer.
So whether you choose to have a Horlicks nourishing shake as an accompaniment to a meal lacking in protein, or want to add the powder to your food (such as, mixing it into oats), having this nutritious supplement in your cupboards will help to improve your overall health.