Protein is one of the three macronutrients that are compulsory for human health.
The other two are fats and carbohydrates. Therefore, it is important that a certain percentage of these nutrients be taken daily if you wish to remain healthy.
This, coupled with the other essential classes of food, helps our bodies function optimally.
Although it is not an energy source like fats and carbohydrates, it also does important things in the body, which will be highlighted below. So, let’s begin!
Functions of Protein
Proteins are vital nutrients that must not be compromised. It is very important and can’t be replaced or substituted by any other class of food. The following are the reasons humans must consistently maintain adequate daily requirements:
- It aids in the repair and growth of tissues like organs, muscles, skin, and bones.
- In the body, a large number of enzymes that produce biochemical reactions are proteins.
- It provides hormones like glucagon, insulin, etc.
- Many of the antibodies that help fight infections are usually made up of proteins.
- It helps to store minerals like iron — in ferritin and molecules like oxygen (haemoglobin) in the body.
- It provides the appropriate food balance that the body needs between tissues and blood.
These are some of the reasons you should consistently ingest protein in your diet. The appropriate amount of this, coupled with others, helps to achieve the proper balance health-wise.
Sources of Protein
There are two main categories where protein can be sourced. This helps to provide options, whether you are a vegetarian or not.
The end product of this class of food is amino acids, which is an essential inclusion in a human’s diet.
1. Animal-Based Protein:
This includes all products that are obtained from animals, whether direct or indirect. Some good examples include:
- Lean meats: This includes; Lamb, pork, turkey, chicken breast, and lean cuts of beef
- Eggs
- Fish and seafood: including shrimp, sardines, tuna, salmon, etc.
- Dairy products: milk, cheese, Greek yoghurt
2. Plant-Based Protein:
These options are more suitable for not-so-meat lovers. It is great if you are a vegetarian/vegan or need to stay off animal-based produce for a while.
Despite being plant-based, note that they provide a similar amount of protein to their animal counterparts.
- Soy products like soy milk, tofu, tempeh, and edamame.
- Whole grains like barley, brown rice, whole wheat and oats.
- Legumes like kidney beans, chickpeas, lentils, etc.
- Nuts and seeds like peanuts, pumpkin seeds, almonds, chia seeds, etc.
Mixing some of these sources provides the essential dose of amino acids that your body needs at once. However, be careful not to overdo it as there are consequences for doing too much.
Daily Protein Needs.
To determine the right protein amount that you need to take in daily, there are a couple of factors that you must consider. They include; body weight, age, sex, health goals, and even the level of your activity.
Note that the general recommendation for adults is about 0.8 grammes of protein per kilogramme of body weight each day. However, there are exemptions. This number can increase for those recovering from injury or illness, athletes, and nursing mothers.
For athletes and bodybuilders, a much higher dose of protein is required. About 1.2 to 2.0 grammes per kilogramme of body weight should be taken per day. It is ranged this way after considering the different kinds of training intensity and goals.
Hence, it is necessary to meet your daily protein requirements for a clean bill of health. Plan meals strategically to include them for breakfast, lunch, dinner, and even when snacking. Distributing protein intake among meals helps to optimise muscle protein synthesis and promote safety throughout the day.
The Role of Protein Supplements
Those who are unable to meet their protein needs through whole foods employ supplements.
This is a more convenient way to get the right amount of protein all at once, especially for professionals like athletes. Some of the common types include:
- Whey protein is rich in the necessary amino acids and can be quickly absorbed.
- Plant-based proteins like rice protein, pea protein, and a combination of others are the perfect fit for vegans and vegetarians.
- Casein protein is perfect for nighttime with its slower digesting process.
- Collagen protein helps to support skin health and the joints.
Note that protein supplements do not replace whole food sources of protein. Rather, they help to complement and ensure that you’re taking the right amount you ought to. They are often consumed as shakes or included in recipes like oatmeal or smoothies.
To promote overall health, muscle maintenance, and optimal bodily function, meeting your daily protein requirements is required.
Therefore, a deliberate and conscious effort is needed to make this a possibility. You can do this by calculating your protein needs, planning a balanced meal, including protein-rich foods in your diet, and considering protein supplements if needed.
Doing all of these ensures that you get the right amount of protein to support your fitness and health goals.
If you are clueless about where to begin, you can consult a professional and registered dietician or doctor for recommendations. This is compulsory, especially if you have health conditions that may affect your protein intake.
Read also – Importance Of Adding High Protein To Your Diet.
