Hardly any nutrient is as essential as protein. Failing to acquire sufficient amounts of protein, can impact your health and the structure of your body, however, the court of opinions concerning how much protein you actually need can vary.
What Is Protein?
Protein is a macro nutrient found in your muscles, tissues, bones, skin, hair, and nearly everybody part of the body. It forms the enzymes responsible for fueling many chemical reactions and the hemoglobin that transports oxygen in the blood. Protein is constructed from more than twenty basic building blocks called amino acids. Amino acids are not stored in the body, so they are produced from scratch, or by altering others, but the 9 essential amino acids must be consumed from food.
Why Is Protein Important?
Protein is a vital part of any diet and is involved in important functions such as generating, repairing, and sustaining every cell in the body which supplies the fuel required to remain active and healthy. Protein also maintains blood sugars, controls hunger, builds cartilage and skin, has an active role in regulating hormones, and is the source of amino acids, which play a large role in hair growth.
How Much Protein Do I Need?
The quantity of protein needed is based on multiple factors, like age, activity level, age, muscle mass, strength goals, and general health. Many professional nutritional organizations suggest a relatively moderate amount of protein, but insufficient levels of protein in the diet may lead to the body using the muscles as a source of energy. Case in point, a lack of protein may result in the tissues dissolving which will eventually lead to muscle loss. Given this information, the natural response would be to assume a high protein diet is better, however, that is not the case. Even though protein builds muscles if you consume too much, the body can store the excess as fat.
The RDA is the value of a nutrient required to satisfy the nutritional requirements. In short, it is the minimum quantity necessary to prevent sickness, not the precise amount individuals consume every day. The Recommended Dietary Allowance (RDA) for protein is a meager 0.8 grams of protein per kilogram of body weight which is equivalent to 56 grams of protein per day for the average sedentary man, and 46 grams of protein per day for the average sedentary woman. To find out your daily protein consumption, multiply your weight in pounds by 0.36.
Ways To Incorporate More Protein Into Your Diet
Many individuals find it challenging to get sufficient amounts of protein in their diet, which may be because they do not like high protein foods or struggle to find foods they actually enjoy. This behavior may result in poor eating habits, like consuming too many carbs.
Persons looking to incorporate protein foods into their diet should consume lean protein sources. Egg whites, eggs, chicken, fish, shellfish, pork, hardboiled eggs are excellent sources of protein. Moreover, for those who limit or do not consume meat apples, peanut butter, carrots, celery, peanut butter, cashews, almonds roasted chickpeas are great alternatives. Furthermore, you can have a serving of protein along with your snack and substitute Greek yogurt for regular yogurt since it contains more protein.
Even though the recommended amount of protein needed for a healthy diet differs, it is one of the most important nutrients playing a crucial part in many functions. Without it, your health could be severely affected, so make sure you are getting enough protein!