6 Things That Happen to the Body When You Consume More Protein

YOGYAKARTA - Consuming more protein is an increasingly popular trend, especially for people who want to lose weight, build muscle, or maintain health. Protein is indeed one of the important nutrients that the body needs to build tissue, produce hormones, to maintain the immune system. However, when protein intake increases, the body will also experience a number of interesting changes to be known. Citing Health, Tuesday, June 30, here are some things that can happen to the body when you start consuming more protein.

1. Feel full longer

One of the changes that is felt most quickly is the feeling of fullness that lasts longer after eating. Proteins take longer to digest than carbohydrates, so food lasts longer in the stomach. In addition, protein also helps influence hormones that regulate hunger and fullness, so that the desire to snack can be reduced.

2. The body's metabolism is slightly increased

The body needs more energy to digest and process protein than fat or carbohydrates. This process is known as the thermic effect of food, which is the calories the body uses when digesting food. Although the effect is not too big, this increase in metabolism can help daily energy expenditure, especially if accompanied by a balanced diet and physical activity.

Illustration of what happens to the body when you consume more protein (Freepik/bearfotos)3. Muscles recover faster after exercise

Proteins provide the amino acids that the body needs to repair muscle fibers after activity. Therefore, people who exercise regularly are often advised to meet their protein needs so that the recovery process runs optimally. Adequate protein intake after exercise can also help reduce muscle pain while supporting the growth of new muscle tissue.

4. Body composition can improve

Consuming more protein, especially when combined with strength training, can help increase muscle mass while maintaining lean body mass. These changes usually do not happen in a short time, but require consistency in exercising and maintaining a diet. With better muscle mass, the body also tends to be stronger and fitter.

5. Digestion can change

Not all changes due to a high-protein diet are positive. Some people may experience constipation or changes in bowel habits, especially if the increase in protein is not balanced with sufficient fiber and fluid intake. Therefore, make sure that the daily menu is still equipped with vegetables, fruits, whole grains, and water to maintain the health of the digestive tract.

6. The kidneys work harder

When proteins are broken down, the body produces waste substances that must be filtered by the kidneys before being excreted through urine. In people with healthy kidneys, this condition generally does not cause problems. However, for those who already have kidney disease, a high-protein diet should be consulted first with a doctor because it can increase the workload of the organ.

How much protein do you need every day?

Everyone's protein needs are not the same because they are influenced by age, weight, physical activity levels, and health goals. In general, quoting Harvard Health, adults need about 0.8 grams of protein per kilogram of body weight every day, while people who are active or elderly may need a higher amount. The most important thing is not only the amount, but also choosing healthy protein sources such as fish, eggs, nuts, tofu, tempeh, lean meat, and low-fat dairy products.

Consuming more protein can provide various benefits, ranging from helping you feel fuller longer, supporting muscle recovery, to improving body composition. However, a high-protein diet still needs to be balanced with fiber intake, healthy fats, quality carbohydrates, and enough fluids. That way, you can get the benefits of consuming more protein without neglecting the overall health of your body.

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