How Much Protein Do You Need?
Posted on January 24, 2010 | Category: Diet and Nutrition
Proper nutrition is essential for the healthy growth and development of the body and mind. Our body requires the necessary vitamins and minerals for proper functioning. Any deficiency in these vital nutrients can cause illnesses and serious diseases.
Protein off late is being given much importance by those who are diet conscious. They are ensuring that they are getting sufficient intake of protein. Some people eat high-protein diet to build up muscles. Actually, one is getting sufficient protein from one’s regular diet. One requires protein supplements in the form of shakes and powders.
What are proteins?
Proteins consists of chains of smaller molecules known as amino acids. Some of these chains get broken and new ones strung together start forming. The body can make these amino aids, but not all of them. The ones that it cannot make are known as essential amino acids.
Why is protein essential?
Protein is about 15% of the body weight of an average person. Proteins are major component of body muscles. Muscles flex the legs and arms, heart gets contracted by them and creates waves in the intestine walls for the food to pass. Most of this muscle activity accounts for the burning of energy by the body. The more muscles one has the more calories one burns and the more food one requires to retain weight.
Proteins perform important activities within the cells in our entire body. They move the molecules in our body from one place to another, break down the toxins, build the structures and perform many more maintenance jobs. They also play an important structural role as well.
Sources of protein
- Meat happens to be a good source of protein, but can contain lot of fat. One can have lean cuts such as sirloin and top round.
- Poultry.
- Fish.
- Eggs.
- Nuts.
- Seeds.
- Legumes. ( peas such as chickpeas, lentils etc. or dry beans).
- Bread.
- Rice.
- Peanut butter.
- Eggs.
How are people affected by protein intake?
Most American do not worry about the intake about protein. Almost 12% to18% of their calories consist of protein. Vegetarians tend to pay more attention to protein in their diet. Animal proteins contain a lot of amino acids, whereas vegetables have less of it. Vegetarians have to eat protein from different sources in order to get different types of amino acids.
Older people also require protein intake. Their muscles need to be in good shape for them to functioning physically. Protein helps in maintaining muscles. As they grow older they find it difficult to get up from chair, walk up the stairs or take a stroll in the park.
Long-term studies have shown that weight loss is mostly due to less calorie intake, rather than a diet high in protein. In fact, high protein diet can also be high in fat.
Protein as supplements
- Protein powder.
- Protein shakes.
These supplements are useful for those who are suffering from a serious disease and are malnourished. Even older people can take these supplements if they are not getting it through their diet.
In case you have weight loss, or muscle fatigue or muscles strength gets affected then it is advisable to check up and see if your protein intake is sufficient. If this is not so, there could be other reasons for such conditions.
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