Protein

Other

Food Sources

Foods that contain Protein.

Legumes
Beans are rich in protein, fiber and carbohydrates while being very low in fat and sugar; warehouses of nutrients
Source: Nutrition, Food and Diet in Ageing and Longevity
Eggs
Eggs are one of the easiest, most nutrient-dense sources of protein
Source: The Young Forever Cookbook
Tofu
Tofu is a healthy plant-based alternative that's packed with protein and amino acids
Source: The Young Forever Cookbook
Wild rice
Wild rice, high in protein and antioxidants, is a great base because of its chewy texture and nutty flavor
Source: The Young Forever Cookbook

Health conditions that Protein may influence, based on research.

Sarcopenia1.0-1.2 g/kg body weight/day for elderly
Increased intake of dietary proteins was reported beneficial in the maintenance of muscle mass and the prevention of sarcopenia; Recommended treatment of sarcopenia consists of resistance exercise ideally in combination with protein or leucine and vitamin D when deficient; protein supplementation increases muscle mass gain in frail elderly
Source: Nutrition, Food and Diet in Ageing and Longevity
Obesity
Protein intake at levels of requirement through energy restricted diets contributes to weight loss, while increased intakes are effective in maintaining fat-free mass
Source: Nutrition, Food and Diet in Ageing and Longevity
Osteoporosis
Shams-White et al. (2017) concluded no adverse effect of high protein intake on bone health and highlighted that a higher protein intake may reduce bone mineral density loss in older adults
Source: Nutrition, Food and Diet in Ageing and Longevity
Bone mineral density loss
Protein intake might play a more important role by stimulating IGF-1 and by increasing dietary calcium uptake; higher protein intake is indeed related to reduced fracture risk
Source: Nutrition, Food and Diet in Ageing and Longevity

How Protein works at a cellular level.

PromotesStimulates Muscle Protein Synthesis
Physical activity and intake of dietary proteins are main anabolic stimuli for synthesis of muscle proteins; Consumption of proteins elevates concentrations of amino acids and insulin in the bloodstream, increasing activity of mTOR pathway, the central pathway in muscle protein synthesis stimulation
PromotesIncreases feelings of fullness
Protein-rich diets were more satiating than those high in fats and carbohydrates; protein-rich snacks delayed next meal requests by 60 min vs 35 for carbs and 25 for fat
PromotesPromotes Muscle Growth
Protein and amino acids are the essential building blocks of life. Without them, we simply cannot build or maintain lean muscle mass
PromotesSuppresses Appetite by Inhibiting Ghrelin
Eating protein helps us feel satiated, inhibiting the release of the hunger-inducing hormone ghrelin, so we eat fewer calories overall
PromotesTOR-S6K pathway activation
Proteins and amino acids, especially leucine, activate TOR-S6K genes that accelerate aging
PromotesIGF-1 signaling
Protein consumption is the key regulator of IGF-1 levels

Recipes featuring foods that contain Protein.