Three Reasons Protein Is Important For Building A Lean Physique

Protein, it's all the buzz in the fitness community. Anyone who's anyone is talking about protein and why it's essential. But why is protein so important? More importantly, why is protein intake crucial for building your ideal physique? There are three primary reasons why consuming protein is necessary.  First, protein helps with satiety (feelings of fullness). Second, protein helps build lean mass. Lastly, protein is a costly nutrient to break down. Let's explore each in detail!
Protein is the most satisfying macronutrient. Now, when I say most satisfying, I don't necessarily mean enjoyable. Crushing a bag of peanut butter M&M's is way more pleasurable at the moment than crushing a piece of chicken breast. When I say satisfying, I mean how long it will keep you full. Studies show that when protein is included in a meal it leads to higher levels of satiety or fullness. Consuming protein with most if not all meals throughout the day can help keep you full and prevent snacking between meals. Eliminating unnecessary snacks can help you cut calories and improve your physique. 
Protein is also responsible for building lean mass. Lean mass is crucial for building your ideal physique. Having lean mass is vital because achieving a lean appearance without it is impossible. Fat loss is important to create a lean physique. However, lean mass creates the ideal fit appearance that most people seek. Protein builds lean mass due to the role it plays in the body. Protein is responsible for repairing and rebuilding muscle tissue. Consuming enough protein ensures that all the hard work you are doing in the gym will be worth it. 
Lastly, protein is an expensive nutrient to break down. Protein has a high thermic effect of food or TEF. TEF explains the cost of breaking down different macronutrients during digestion. TEF is expressed as a percentage. Protein has a TEF of 20-30 percent. This means that to break down protein-heavy foods fully, the body expends roughly 20-30 percent of the total calories from that food.  So, if you were to consume 100 calories of protein, your body would net 70-80 total calories. TEF is not a magical weight loss technique. However, it adds to total daily calorie expenditure. 
Protein is the most helpful macronutrient for creating a lean physique. It is the most satiating macronutrient; it builds lean mass and is hard for the body to break down. If you aren't already, a good place to start is by consuming at least one serving of protein with all of your meals throughout the day. Opting for high-protein snacks if and when you snack is a bonus!

Patriel Dunford
​CPT, PN-2