Protein

Understanding Proteins

  • Proteins are one of the primary macronutrients required by the human body and are essential for growth and repair.
  • Composed of amino acids, proteins play significant roles in all of our body’s cells and processes.
  • There are 20 amino acids in total, of which 11 can be produced by the body. The remaining 9, referred to as essential amino acids, must be obtained from the food we eat.

Functions of Protein

  • Proteins are crucial for the growth, repair, and maintenance of all body tissues, including muscles, blood, skin, and organs.
  • They are involved in the production of enzymes, hormones, and antibodies which help our body function effectively.
  • Proteins also play a role in maintaining a healthy immune system and can serve as a source of energy when carbohydrates and fat are not available.

Sources of Protein

  • Good sources of complete proteins - those that contain all essential amino acids - include meat, fish, eggs, and dairy products.
  • Plant sources of protein like beans, lentils, soy, nuts, and seeds, often lack one or more essential amino acid, so are referred to as incomplete proteins.
  • However, a varied and balanced diet that includes different plant proteins can provide all essential amino acids.

Protein and Dietary Needs

  • The amount of protein a person needs depends on age, sex, and level of physical activity. In general, adults should aim for 50g of protein a day.
  • Adolescents require increased protein intake due to the rapid growth and development during puberty.
  • For those involved in high-intensity training or bodybuilding, protein needs might be higher to support muscle repair and growth.

Health Impact of Protein

  • Consuming an excess of protein, particularly animal protein, can sometimes lead to health problems, such as kidney damage and osteoporosis.
  • On the other hand, insufficient protein intake can lead to muscle wastage, weakened immunity, and other health issues.
  • It’s important to consume an adequate amount of protein while also considering the balance of other macronutrients in the diet.