How to increase your metabolism: protein-rich nutrition and sport as influencing factors

Metabolism includes all of the biochemical processes in our body that serve to convert nutrients from food into energy. This energy is needed to maintain vital functions such as breathing, circulation, brain function, cell growth and regeneration, and digestion.

Metabolism is influenced by a number of factors, including genetic predisposition, age, muscle mass, hormones and lifestyle. A well-functioning metabolism ensures that nutrients are efficiently processed and waste products are quickly excreted

The human metabolism can be divided into various sub-processes, each of which fulfils specific functions:

• Carbohydrate metabolism

• Protein metabolism

• Lipid metabolism

Experts also distinguish a mineral metabolism.

These different metabolic types work closely together and influence each other to ensure the optimal functioning of the body.

A slow metabolism can cause various symptoms, such as

• tiredness and a lack of energy despite getting enough sleep

• weight gain even with an unaltered diet

• sensitivity to cold and low body temperature

• dry skin and brittle hair, and even hair loss

• digestive problems such as constipation

There are many causes of a slower metabolism:

• Hormonal changes, e.g. an underactive thyroid gland

• An unbalanced diet, in particular too few proteins or calories

• A lack of exercise and a sedentary lifestyle

• Stress and chronic sleep deprivation

• Ageing processes that reduce the basal metabolic rate

A few simple changes to your daily routine can work wonders for boosting your metabolism. Here are four effective methods:

• The right nutrition plays a central role when it comes to activating your metabolism. A balanced mix of macro and micronutrients ensures that your body can work efficiently.

• High-protein nutrition: high-protein foods such as chicken, fish, cottage cheese and legumes increase the so-called thermic effect of food. This means that the body needs more energy to digest and utilise proteins than it does for fats or carbohydrates.

• Regular meals: Eating regularly helps to avoid the body's energy-saving mode. By contrast, long periods of hunger can slow down the metabolism.

• Drink enough water: Sufficient fluids are essential for all metabolic processes. Just 1.5 to 2 litres of water a day can increase energy consumption. The effect is particularly pronounced with cool drinks, because the body uses additional energy to warm them. 

Certain foods are said to have a metabolism-boosting effect. However, the influence of these home remedies on the metabolism has not been scientifically proven. In most cases, you would have to consume large amounts for them to have an effect.

• Green tea and coffee: contain caffeine and antioxidants, which increase calorie consumption.

• Chilli and hot spices: capsaicin, the active ingredient in chilli peppers, is said to promote thermogenesis and thus increase energy consumption.

• Ginger and cinnamon: these spices are said to stimulate blood circulation and thus stimulate the metabolism.

What is proven: proteins boost the metabolism. In addition, proteins satisfy you for longer, which can reduce cravings.

Exercise is one of the most effective ways to boost your metabolism. A combination of endurance and strength training is most effective. Muscle cells consume more energy even at rest than fat cells, so building muscle mass is particularly important. Building muscle increases your basal metabolic rate in the long term.

High-intensity interval training (HIIT), for example, is a form of training that combines short, intense phases of exertion with recovery phases and ensures a long-lasting afterburn effect that burns energy for up to an hour after training. But even small adjustments in your daily routine can make a big difference to your metabolism. Even small conscious decisions, such as being more active or incorporating regular exercise breaks, can help to get your body out of energy-saving mode. Make sure to vary your daily routine and supplement routine activities with physical activity. This makes it easier to stay active and boost your metabolism in the long term.

• Take at least 10,000 steps a day

• Build short stretching and movement breaks into your daily work routine

• Use your bike instead of your car for short trips

• Take a short walk after eating

• Take the stairs instead of the lift or escalator

A lack of sleep and chronic stress can slow down your metabolism. A lack of sleep increases cortisol levels, which promotes fat storage and reduces energy consumption.

Adequate sleep supports regeneration and ensures a balanced hormone system. Relaxation techniques such as meditation, yoga or breathing exercises can help to reduce stress levels and bring the metabolism into balance.

Certain micronutrients are essential for an optimally functioning metabolism. A deficiency can slow down the metabolic processes.

• L-carnitine: plays an important role in energy metabolism and is necessary to burn fat through exercise.

• Magnesium: supports numerous enzymatic processes in the body.

• Omega-3 fatty acids: found in fish such as salmon or mackerel or in algae, they have an anti-inflammatory effect and thus support metabolic processes in the body.

• B vitamins: are important for carbohydrate, energy and fat metabolism, as well as for nerve function and our hormones.

• Zinc: supports the normal functioning of fat, protein and carbohydrate metabolism.

• Iodine and selenium: essential for healthy thyroid function.

BIOGENA offers high-quality dietary supplements that are specifically designed to support the metabolism.

There are many myths surrounding the topic of metabolism. Here are the most common misconceptions:

• ‘I have a slow metabolism, that's why I gain weight’: In fact, the metabolic rates between people differ less than expected. Lack of exercise and dietary habits are often the main causes of weight gain.

• ‘Diets help you lose weight’: Extreme diets with a high calorie deficit cause the body to switch to ‘starvation mode’ and slow down the metabolism. This makes losing weight more difficult. A balanced diet with a well-thought-out supplementation of well-founded food supplements is more effective here. It can also help to avoid the yo-yo effect.

• ‘The more you eat, the faster your metabolism works’: an excess of calories does not lead to a faster metabolism, but to weight gain. The quality of the food is crucial.

• ‘Losing weight in old age is more difficult’: metabolism does slow down with age. However, weight gain is usually due to less exercise and poor nutrition.

With increasing age, the metabolism slows down. This is mainly due to physiological changes that affect the entire body. A major factor is the loss of muscle mass (sarcopenia), which can begin as early as the age of 30. Since muscle tissue burns more calories than adipose tissue, this loss leads to a lower basal metabolic rate. At the same time, the proportion of fat in the body increases.

Hormone levels also change with age. During the menopause, women experience a decline in oestrogen, which can affect fat distribution and energy consumption. Men experience a gradual decline in testosterone levels, which is also associated with a loss of muscle mass.

Furthermore, activity of the mitochondria can decrease with age. This affects energy production at the cellular level. Insulin sensitivity also often decreases, which slows down glucose metabolism and increases the risk of metabolic diseases such as diabetes.

Finally, lifestyle plays a crucial role. With increasing age, many people tend to move less and change their eating habits, which can further intensify the age-related decline in metabolism.