HEALTHY RECIPES

Feeling Satiated

Swapping in more high-quality protein and moderating some carbohydrates and fats can help you feel fuller for longer. Protein works by reducing ghrelin (the “hunger hormone”) and elevating peptide YY, a hormone that signals fullness and satisfaction.

Muscle Mass & Strength

Don’t worry — you’re not aiming for an action-hero physique unless you choose to! But eating enough protein is essential to maintain and build muscle, especially when you’re following strength training. It supports performance, recovery and keeps your body strong.

Bone Density

As we age, maintaining bone strength becomes increasingly important. Combining resistance training with sufficient protein intake helps support bone mass, reduce the risk of fractures and lower the chance of developing osteoporosis.

Fat-Burning Boost

Protein offers a higher “thermic effect” — meaning your body uses more energy to digest it compared to carbs or fats. While carbs and fats may require 5–15 % of their calories just for digestion, protein requires 20–35 %. That extra energy expenditure boosts metabolism and means more calories burned at rest and during activity.

Additional Benefits of Protein

• May help lower blood pressure

• Supports healthy weight-loss or weight-maintenance efforts

• Aids recovery and repair after workout or injury

• Helps prevent age-related muscle decline (sarcopenia)

• When you’re healthy, typical recommended protein intake doesn’t put your kidneys at risk