The Hormonal Benefits of High Protein Diets: A Guide for Everyone
In recent years, high-protein diets have been widely discussed in the media. Many are now asking, "How does protein affect our hormones?" and "Is a high-protein diet suitable for everyone?"
Before addressing these questions, it's important to note that protein has always been a key component of a healthy, balanced diet. However, the message that "protein is good for you" has never been more prominent. While nearly everyone advocates for high-protein diets, there are still relatively few studies examining their impact on hormones - especially sex hormones and fertility. The truth is that protein can both increase and decrease hormones like testosterone, but these effects should not be viewed in isolation.Numerous clinical studies have shed light on the potential health benefits of spermidine. Research suggests that spermidine supplementation may.
Photo by: Rachael Clare
Starting with the positives, protein helps regulate the hormones ghrelin and leptin. Ghrelin, synthesised primarily in the stomach, stimulates growth hormone secretion, supports recovery and tissue repair, and signals hunger. Leptin, on the other hand, signals feelings of fullness or satiation. High-protein diets have been shown to support a healthy balance between these hormones, especially when combined with exercise. Several studies indicate that high-protein meals, particularly a high-protein breakfast, can reduce food intake throughout the day, helping us feel fuller and more satisfied for longer. For those aiming to lose weight or maintain a healthy balance in appetite and energy levels, a high-protein diet appears to be an effective approach.
When it comes to protein’s effect on sex hormones, particularly testosterone in both men and women, the results are intriguing. Some studies suggest that a high-protein diet might slightly reduce testosterone levels, but these studies did not account for strength training. When resistance training is factored in, the results are quite different. A 2007 study on the effects of resistance training and a high-protein diet showed that rather than simply increasing or reducing testosterone, the combination of the two had several outcomes. These included an increase in muscle mass, a reduction in body fat, a slight increase in free testosterone (the unbound form that positively impacts tissue growth and repair), and an overall hormone balance. In some women with elevated testosterone (which can cause fertility issues), the diet and training actually lowered testosterone and improved hormone balance.
Overall, studies all show that protein plays a significant role in building muscle, regulating hunger, and balancing hormones. Importantly, resistance training appears to enhance the positive effects of protein intake.
Ultimately, adopting a high-protein diet offers several clear benefits, such as positively impacting appetite and promoting more balanced food consumption. However, when combined with resistance training, the benefits become even more evident. This combination not only helps regulate hunger and support healthy eating habits but also enhances muscle growth, improves body composition, and promotes better hormone balance. By pairing a high-protein diet with strength training, you can fully experience the wide-ranging advantages of this approach to overall health and well-being.
