Protein is a word synonymous with strength and muscle building but this essential macronutrients does much more than sculpting our physiques. From building and repairing tissues to regulating hormones and keeping you full of energy, protein is the building block of life. In the article written below we will go deep into the world of protein by exploring its various functions, its importance and the best way of incorporating protein into our diet.
Functions of protein
Protein is a complex molecule which is made up of amino acids often referred to as the building block of the body. There are around 20 different amino acids and the specific combination of these creative asked arrays of proteins with unique functions. Given below is the list of some of the crucial roles protein play in our body:
Building and repairing tissues
From muscles and bones to skin and hair protein is a fundamental component of all the tissues it is constantly being broken down and rebuilt and a sufficient intake of protein ensures the body has the resources for repair and growth.
Enzyme production
Enzymes are the work courses of the body and accelerate several chemical reactions. Many enzymes are made entirely or partly of protein and lack of protein can hinder the necessary biological processes of our body.
Hormone regulation
Several hormones including insulin glucagon and growth hormone are protein based or required amino acids for their production. Therefore if you are maintaining a healthy protein intake your hormone balance will remain maintained.
Immune function
Antibodies which are the body defense system against pathogens are mainly composed of protein. Adequate intake of protein supports our immune system and helps us in fighting against infections.
Energy production
While carbohydrates are the main source of energy proteins can also be used for fuel specially during periods of low carbohydrate intake or strenuous exercise.
What happens on the deficiency of protein?
Our body cannot store protein like they can store fats or carbohydrates their four a consistent supply of dietary protein is very necessary if we fail to consume adequate amount of protein then it can lead to:-
Muscle loss
Protein is necessary for the growth and maintenance of muscles A deficiency can lead to muscle wasting, reducing strength and hin drink physical performance this is particularly concerning for older adults and for those who are recovering from injuries.
Weakened immune system
As we have mentioned before, protein plays an important role in the immune function of our body. Therefore a lack of protein can make us susceptible to infection and can also hinder the ability of our body to recover from illness.
Fatigue and Low energy
While protein is not the main source of energy it can be used for fuel insufficient intake of protein can contribute to fatigue and decrease level of energy.
Slow Wound healing
Protein plays a necessary role in tissue repair without enough amino acids and can take longer to heal which increases the risk of infection.
Stunted growth and development
In children protein is very essential for proper growth and development the deficiency of protein can lead to stunted growth along with delayed development and weakened immune system.
Daily requirement of protein
The amount of protein an individual needs depends on several factors including age, activity level and overall health. A general guideline to get you started his given below:
|
|
They need .8 gram of protein per kilogram of body weight. |
|
|
1.2-1.6gm/kg of body weight. |
|
|
1.6 - 2.0 gm/kg of body weight |
|
|
2.0 - 2.5 gm/kg of body weight. |
Note: It is important to note that these are just general guidelines. Consulting a registered dietitian can help you in determining your specific protein need based on your individual situation.
Best sources of protein
Protein can be found in several sources of food both animal and plant based. Here is a breakdown of some of the best protein sources to include in your diet:
Animal Sources
Meat
Lean cuts of beef, chicken Turkey pork and lamb are all excellent sources of protein.
Fish and seafood
Fatty fish like salmon, tuna and sardines are rich sources of protein and Omega 3 fatty acids which are essential for the health of the heart.
Eggs
A complete source of protein containing all essential amino acids as a versatile and affordable source of protein.
Dairy products
Milk, yogurt and cheese provide protein alongside valuable calcium for the health of bone.
Plant based sources
For the ones who follow a vegetarian or vegan diet there are number of protein rich sources available to them:
Legumes
Beans, lentils and chickpeas are excellent sources of protein based protein and fiber. One can enjoy them in soups, stews, salad or a base for vegetarian burgers.
Tofu or tempeh
These are products of a complete protein source and can be marinated, baked, crumbled or stir-fried for a variety of dishes.
Nuts and Seeds
While not a complete protein source on their own, nuts and seeds are a great source of protein, healthy fats and fiber. One can enjoy them as a snack, sprinkle them on salads or yogurt and can also use nut butters like peanut butter or almond butter as spreads.
Quinoa and buckwheat
These pseudocereals are complete sources of protein which mean they contain all 9 essential amino acids one can use in place of rice for protein boost.
Pro tips for Protein intake That you Should not miss!
Snacksmart
Keep healthy protein snacks on hand in order to prevent reaching for any unhealthy option. hard boiled eggs, nuts , Greek yogurt and protein bars are great choices.
Plan your meals
Planning your meal ahead of time to make sure you have protein rich options readily available.
Don't fear variety
You can explore different sources of protein in order to keep your meal exciting, experiment with New recipes and discover your favorite option.
Protein Supplements
As we all are stuck with hectic schedules, it becomes quite difficult to maintain the necessary protein intake. The quick solutions nowadays are the variety of protein supplements available in the market. Not only these are quick to have but also complete the required protein in the body.
Conclusion
In the end we would like to say that by following all these steps and incorporating protein rich foods into your meals like protein powder by BigMuscles you can make sure your body has the building blocks it needs to work properly. Always remember that protein is a crucial macronutrients so you should make it a priority in your diet.
