IS YOUR METABOLISM SLOW? WHAT IF IT WAS THE PROTEIN?

Before diving into the effects of a lack of protein, it's essential to understand what metabolism is. Metabolism encompasses all of the chemical processes that occur in your body to sustain life. This includes converting food into energy, repairing cells, regulating hormones, and much more. Metabolism is often measured by basal metabolism, which is the amount of energy (or calories) your body burns at rest to maintain its vital functions.

Basal metabolism accounts for approximately 60-75% of the calories you burn each day. The rest is used for physical activity and food digestion. A high metabolism means you burn more calories at rest, making weight management easier and improving body composition. Conversely, a slow metabolism can make weight loss more difficult and lead to weight gain, even with a moderate diet.

Protein plays a crucial role in various aspects of health, including building and repairing tissues, producing enzymes and hormones, and supporting the immune system. Their influence on metabolism is particularly significant.

1. MAINTAINING MUSCLE MASS:

Muscles are metabolically active, meaning they consume energy even when resting. Protein is essential for maintaining and building muscle mass. When you eat enough protein, your body has the resources it needs to repair and rebuild muscle fibers after exercise or other physical activity. On the other hand, if your protein intake is insufficient, your body may begin to break down your muscles to meet its amino acid needs, reducing your muscle mass and, therefore, your basal metabolism.

2. THERMAL EFFECT OF FOOD (ETA):

The thermic effect of food refers to the energy your body expends to digest, absorb and assimilate nutrients from food. Protein has a higher ETA than carbohydrates and fat, meaning you burn more calories digesting protein than other macronutrients. Insufficient protein intake can therefore reduce this effect, contributing to an overall slower metabolism.

3. SATIETY AND APPETITE REGULATION:

Protein is also known for its satiating effect. They increase the production of peptides like GLP-1, which reduce appetite and increase satiety. If you eat less protein, you may feel hungry more often, which can lead to overeating and weight gain, further slowing your metabolism.

LOSS OF MUSCLE MASS: Without enough protein, your body begins to draw on your muscle reserves to meet its amino acid needs. This leads to a loss of muscle mass, which lowers your basal metabolism. With fewer muscles, your body burns fewer calories at rest, making weight management more difficult.

SLOW DOWN CELL REPAIR: Proteins are essential for cell repair and regeneration. Insufficient intake can slow these processes, affecting not only recovery after exercise, but also your body's ability to maintain its vital functions effectively.

3. FATIGUE AND LOW ENERGY LEVELS: A slower metabolism also means less energy available for daily activities. You may feel more tired, have less motivation to exercise, and overall experience a drop in vitality.