Why Is Protein Important
How Much Protein Do You Really Need?
Why is protein important?
Protein is part of an important food group that you will need in order for your body to be able to function properly. As a macronutrient, protein allows your body to undergo proper growth and development, as well as to strengthen its immunity against various sicknesses and diseases. Protein is also responsible for acting as the main building block that repairs your tissues, organs, tendons, muscles, and even your bones, skin, and eyes. It is an essential component in the synthesis of enzymes, neurotransmitters, and hormones, which are important in maintaining bodily functions. Without sufficient levels of protein in your diet, your body is more prone to experiencing muscle atrophy and …show more content…
several organ malfunctions.
Another function of protein is to trigger your metabolic functions; all the enzymes that act as catalysts for chemical reactions that break down food particles are proteins. Protein also helps in the transportation of nutrients throughout your body, as well as preserves your lean muscle mass.
Protein is made of amino acids, which are small molecules connected together in order to form longer chains that fold into more complex shapes and formations.
While some of these amino acids are naturally produced by your own body, many of them can only be obtained from outside sources. These particular amino acids which cannot be synthesized in your body are called essential amino acids.
The role of protein in weight loss
High-protein diets, which are composed of approximately fifty percent protein, are often recommended to promote weight loss. Studies have suggested that high levels of protein consumption can help regulate the total amount of calories you consume over-all. It also helps with appetite control because it reduces the amount of fats in your blood and maintains your lean muscle tissues, especially when you are following some kind of exercise program.
Protein adds to the feeling of satiety you get after eating a full meal, causing you to crave for less sugar. This is because protein has the ability to extend and prolong the release of carbohydrates through your body over a longer time period, providing you with more a more constant and sustained supply of energy and limiting your cravings and hunger
pangs.
In addition to suppressing your appetite and consequently the amount of calories that goes into your body, protein can also boost your metabolic rate, increasing the amount of calories that goes out. It has been suggested that metabolism can be boosted by as much as a hundred calories per day when protein intake is at around 30 percent of total calorie intake, which amounts to about 150 grams per 2000 calories. Because you end up taking in fewer calories than you burn, it becomes easier for you to lose weight.
Protein and muscle mass
A big percentage of muscle composition is made of protein. Muscles, just like any other body tissue, are constantly in a state repair because they are regularly being worn and broken down. Thus, in order for you to be able to gain some muscle, your body will need to synthesize a lot more muscle protein, in excess of the amount of protein that it breaks down. This surplus in protein is often called a net positive protein balance, also referred to as nitrogen balance because of protein’s high nitrogen content.
Having said as such, you will need to consume greater quantities of protein in order to increase your muscle mass significantly. Higher protein intake does not only build more muscle, but also lends you more muscle strength and allows you to do heavy lifting for exercise. A high-protein diet can also help you keep your muscle mass the same while at the same time losing weight from body fat, instead of losing mass from both fat and muscle as you would normally do when following a regular weight-loss diet.
The right amount of protein consumption when it comes to gaining and maintaining muscle mass is not usually computed in percentage, but rather as a ratio of daily protein intake in grams per unit of body weight. A commonly-followed ratio is one gram of protein per one pound of body weight, which also amounts to 2.2 grams of protein per kilogram of body weight.
However, there is no single ratio that has been ruled as the best, in spite of the many studies and researches that have been conducted on this topic. Some conclude that anything in excess of 0.8 grams of protein per pound of body weight no longer benefits the body in any way. Others claim that a protein intake somewhat higher than one gram of protein per pound is the best and most efficient ratio. These conflicting results make it quite difficult to pinpoint any exact figures, but generally, anything from 0.7 to one gram per pound is a realistic approximation.
Protein as a disease combatant
Unfortunately for protein, it has often been blamed for a selection of health and medical problems, most of which are not true and are not supported by research and factual science. For instance, it has been suggested that a high-protein diet can actually increase the risk for incurring kidney damage. Although it is advisable for certain patients with forerunning kidney problems to restrict their daily protein intake and limit the amount of protein in their diets, the same is not true for healthy people. Protein has never been proven to be a cause for kidney damage in healthier people. In fact, consumption of higher protein levels has been shown to provide a number of health benefits, including lowering blood pressure and fighting the signs and symptoms of diabetes – both of which are considered main risk factors for kidney disease.
Protein has also been said to cause an increased risk for developing osteoporosis. However, studies actually suggest that higher intake of protein does the complete opposite and can help prevent the onset of osteoporosis. In general, there is no solid evidence to suggest that high levels of protein in the diet can cause any damage or other negative effects in otherwise healthy people.
The best sources of protein
Protein can be obtained in many food sources and doesn’t necessarily have to come from meat. In fact, sourcing protein solely from meat can cause negative effects on your body, because eating too much meat will also increase your intake of unhealthy saturated fat, in turn increasing your risk for developing cardiovascular diseases. Here is a list of protein sources you can eat to get your daily protein fix:
Why is protein important?
Protein is part of an important food group that you will need in order for your body to be able to function properly. As a macronutrient, protein allows your body to undergo proper growth and development, as well as to strengthen its immunity against various sicknesses and diseases. Protein is also responsible for acting as the main building block that repairs your tissues, organs, tendons, muscles, and even your bones, skin, and eyes. It is an essential component in the synthesis of enzymes, neurotransmitters, and hormones, which are important in maintaining bodily functions. Without sufficient levels of protein in your diet, your body is more prone to experiencing muscle atrophy and …show more content…
several organ malfunctions.
Another function of protein is to trigger your metabolic functions; all the enzymes that act as catalysts for chemical reactions that break down food particles are proteins. Protein also helps in the transportation of nutrients throughout your body, as well as preserves your lean muscle mass.
Protein is made of amino acids, which are small molecules connected together in order to form longer chains that fold into more complex shapes and formations.
While some of these amino acids are naturally produced by your own body, many of them can only be obtained from outside sources. These particular amino acids which cannot be synthesized in your body are called essential amino acids.
The role of protein in weight loss
High-protein diets, which are composed of approximately fifty percent protein, are often recommended to promote weight loss. Studies have suggested that high levels of protein consumption can help regulate the total amount of calories you consume over-all. It also helps with appetite control because it reduces the amount of fats in your blood and maintains your lean muscle tissues, especially when you are following some kind of exercise program.
Protein adds to the feeling of satiety you get after eating a full meal, causing you to crave for less sugar. This is because protein has the ability to extend and prolong the release of carbohydrates through your body over a longer time period, providing you with more a more constant and sustained supply of energy and limiting your cravings and hunger
pangs.
In addition to suppressing your appetite and consequently the amount of calories that goes into your body, protein can also boost your metabolic rate, increasing the amount of calories that goes out. It has been suggested that metabolism can be boosted by as much as a hundred calories per day when protein intake is at around 30 percent of total calorie intake, which amounts to about 150 grams per 2000 calories. Because you end up taking in fewer calories than you burn, it becomes easier for you to lose weight.
Protein and muscle mass
A big percentage of muscle composition is made of protein. Muscles, just like any other body tissue, are constantly in a state repair because they are regularly being worn and broken down. Thus, in order for you to be able to gain some muscle, your body will need to synthesize a lot more muscle protein, in excess of the amount of protein that it breaks down. This surplus in protein is often called a net positive protein balance, also referred to as nitrogen balance because of protein’s high nitrogen content.
Having said as such, you will need to consume greater quantities of protein in order to increase your muscle mass significantly. Higher protein intake does not only build more muscle, but also lends you more muscle strength and allows you to do heavy lifting for exercise. A high-protein diet can also help you keep your muscle mass the same while at the same time losing weight from body fat, instead of losing mass from both fat and muscle as you would normally do when following a regular weight-loss diet.
The right amount of protein consumption when it comes to gaining and maintaining muscle mass is not usually computed in percentage, but rather as a ratio of daily protein intake in grams per unit of body weight. A commonly-followed ratio is one gram of protein per one pound of body weight, which also amounts to 2.2 grams of protein per kilogram of body weight.
However, there is no single ratio that has been ruled as the best, in spite of the many studies and researches that have been conducted on this topic. Some conclude that anything in excess of 0.8 grams of protein per pound of body weight no longer benefits the body in any way. Others claim that a protein intake somewhat higher than one gram of protein per pound is the best and most efficient ratio. These conflicting results make it quite difficult to pinpoint any exact figures, but generally, anything from 0.7 to one gram per pound is a realistic approximation.
Protein as a disease combatant
Unfortunately for protein, it has often been blamed for a selection of health and medical problems, most of which are not true and are not supported by research and factual science. For instance, it has been suggested that a high-protein diet can actually increase the risk for incurring kidney damage. Although it is advisable for certain patients with forerunning kidney problems to restrict their daily protein intake and limit the amount of protein in their diets, the same is not true for healthy people. Protein has never been proven to be a cause for kidney damage in healthier people. In fact, consumption of higher protein levels has been shown to provide a number of health benefits, including lowering blood pressure and fighting the signs and symptoms of diabetes – both of which are considered main risk factors for kidney disease.
Protein has also been said to cause an increased risk for developing osteoporosis. However, studies actually suggest that higher intake of protein does the complete opposite and can help prevent the onset of osteoporosis. In general, there is no solid evidence to suggest that high levels of protein in the diet can cause any damage or other negative effects in otherwise healthy people.
The best sources of protein
Protein can be obtained in many food sources and doesn’t necessarily have to come from meat. In fact, sourcing protein solely from meat can cause negative effects on your body, because eating too much meat will also increase your intake of unhealthy saturated fat, in turn increasing your risk for developing cardiovascular diseases. Here is a list of protein sources you can eat to get your daily protein fix: