Often dubbed the “building blocks of proteins,” amino acids are crucial to a number of vital processes, from muscle repair to the production of hormones and enzymes. While the human body can produce about half of the amino acids required for these processes, nine of them must be consumed through external sources of protein.

However, not all sources of protein contain all nine essential amino acids. Complete protein sources include meat, seafood, poultry, eggs, and dairy products, as well as soy and pea proteins. Other high-protein plant-based foods such as beans and legumes are incomplete proteins, so those following a plant-based diet should try to consume a variety of protein sources to integrate all nine amino acids into their diet.

Read more: Tatler’s ultimate plant-based guide for vegans and vegetarians in the Philippines

Supported by resistance training, following a high-protein diet can help prevent muscle loss and encourage muscle growth, thus boosting your metabolic rate and allowing your body to burn more calories over an extended period of time.

Some amino acids can also help improve physical performance by reducing muscle fatigue during a workout and minimising muscle soreness thereafter. Branch chain amino acids (BCAAs), three of the nine essential amino acids, are thought to be particularly helpful and are commonly sold as workout supplements. However, research studies are conflicted about their efficiency.

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Integrating more protein into your diet also contributes to a greater feeling of fullness, keeping you satiated until your next meal and aiding in portion control. Furthermore, protein has a higher thermic effect than fat and carbohydrates, which means that the body works harder to digest it, causing you to burn more calories. 

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Consuming more protein, especially those containing the amino acid L-cysteine, enhances the natural production of keratin—the protein found in hair, skin, and nails. Thus, a high protein diet may prevent hair loss, encourage plump and radiant skin, and strengthen nails, too.

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An increase in protein intake has also been associated with stabilising blood pressure and preventing hypertension, minimising bone loss, improving rates of healing from injuries, and more.

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