All About Protein And How Much Protein You Need?
Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies. Proteins also work as neurotransmitters. Hemoglobin, a carrier of oxygen in the blood, is a protein.
The structure and function of our bodies depend on proteins, and the regulation of the body’s cells, tissues, and organs cannot exist without them.
How Much Protein I Need?
The amount of protein you need in your diet depends on your weight, age and health. As a rough guide, the recommended dietary intake (RDI) for protein (measured in grams per kilogram of bodyweight) is:
0.75g/kg for adult women
0.84g/kg for adult men
Around 1g/kg for pregnant and breastfeeding women, and for men and women over 70 years. So, for example, a 75kg adult male would need 63g of protein per day.
The needs of children and adolescents also vary according to their age and weight. A full list of recommendations for dietary protein is available from the Australian Nutrient Reference Values (NRVs) website.
Most people eat far more protein than they actually need, so deficiencies are rare.
20 Amino Acids , 9 Of These Are Essential.
The Essential Amino Acids Include:
The Non-Essential Amino Acids Include:
An essential amino acid is one that must be provided from your diet. The other 11 amino acids can be created by your body and are not considered essential. Failing to obtain enough of even 1 of the 11 essential amino acids, those that we cannot make, results in a breaking down of the body’s proteins (i.e. muscles!) to obtain the one amino acid that is needed.
Sources Of Protein
Some sources of dietary protein include:
Meat, poultry and fish
Seeds and nuts
Beans and lentils
Grains, especially wheat and less so rice, barley and corn.
Protein deficiency is unusual as an isolated condition. If a person lacks protein, they normally have a wider lack of nutrients and energy, due to low food intake. This may be due to poverty or illness.
Very low protein intake can lead to weak muscle tone, edema, or swelling, thin and brittle hair, and skin lesions, and, in children, stunted growth. Biochemical tests may show low serum albumin and hormone imbalances.
Eating more protein may boost muscle strength and encourage a lean, fat-burning physique. This, of course, depends on total food intake and activity levels. Protein deficiency is rare in the United States, unless it results from a disorder, such as anorexia nervosa or the later stages of cancer