Protein Requirements

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What is protein?
Protein represents around 16% of our total body weight. It is composed of building blocks called amino acids. Protein is present in the muscles, hair, skin , connective tissues, cells, plasma, enzymes , hormones, neurotransmitters and DNA.
The functions of protein are:
Repair, recovery and formation of new tissues
Grown and maintainence of tissue health
Water and ph balance.
Enzyme activity
Hormone synthesis

1 g of protein provides 4kcal.

There are 2 types of protein
Complete and incomplete
Complete protein sources are
Meat steak, beef, pork, chicken
Fish (tuna)
Dairy products like cottage cheese, cheese, yogurt, milk
Soy beans, tofu, soy milk
These all have all the 9 essential amino acids

Incomplete protein sources are
Beans, lentils, pulses, nuts and seeds

The protein we consume is important but how much we actually absorb is more important

How much protein do you need?
It depends on a few factors, but one of the most important is your activity level.
The basic recommendation for protein intake is 0.8 grams per kilogram body weight in untrained, generally healthy adults.
However, this amount is only to prevent protein deficiency. It’s not necessarily optimal, particularly for people such as athletes who train regularly and hard.
For people doing high intensity training, protein needs might go up to about 1.4-2.0 g/kg body weight

Can I eat too much protein?
If you overeat protein, this extra protein can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat.
While 30% of the protein’s energy goes toward digestion, absorption, and assimilation, only 8% of carbohydrate’s energy and 3% of fat’s energy do the same.

You might have heard the statement that a high protein intake harms the kidneys. This is a myth. In healthy people, normal protein intakes pose little to no health risk. Indeed, even a fairly high protein intake – up to 2.8 g/kg – does not seem to impair kidney status and renal function in people with healthy kidneys.

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