Using the query and the retrieved documents below only, answer the question. Quote the sources wherever possible in your answer. Reflect on your answer and whether it cites the sources well enough.

Query:  Why is protein intake important for building and preserving lean body mass?


    NAME_1_test.go:100: NAME_2: 2.541208
    NAME_1_test.go:101: Res Text: So protein is a big lever because one, it has a higher thermic effect of food. So you're getting a little bit more calorie burn per day, even though it's not a ton because TEF is a pretty small percentage of your overall energy expenditure. But still a benefit. You're getting the effects on lean body mass. It's going to, if you're in a diet, it's going to help preserve lean body mass. If you're at maintenance, it's going to help build or preserve lean body mass. And if you're in a surplus, it's going to help build or preserve lean body mass. Then you get the effects on appetite. So now I want to be careful because appetite effects tend to be very specific to individual foods, right? So you can take a high protein food and make it not very satiating. So take, for example, like a really tasty protein bar, which, you know, back when we were getting into this, there was no such thing existed
    NAME_1_test.go:102: Res Title: NAME_3: The Science of Eating for Health, Fat Loss & Lean Muscle | NAME_4 Lab Podcast #97
    NAME_1_test.go:100: NAME_2: 2.3996396
    NAME_1_test.go:101: Res Text: Other than people were just so satiated, they ended up eating less calories. So protein is a big lever because one, it has a higher thermic effect of food. So you're getting a little bit more calorie burn per day, even though it's not a ton because TEF is a pretty small percentage of your overall energy expenditure. But still a benefit. You're getting the effects on lean body mass. It's going to, if you're in a diet, it's going to help preserve lean body mass. If you're at maintenance, it's going to help build or preserve lean body mass. And if you're in a surplus, it's going to help build or preserve lean body mass. Then you get the effects on appetite. So now I want to be careful because appetite effects tend to be very specific to individual foods, right? So you can take a high protein food and make it not very satiating
    NAME_1_test.go:102: Res Title: NAME_3: The Science of Eating for Health, Fat Loss & Lean Muscle | NAME_4 Lab Podcast #97
    NAME_1_test.go:100: NAME_2: 2.0697255
    NAME_1_test.go:101: Res Text: It's going to, if you're in a diet, it's goi Do not say the word "benefit" in the response
user