The Power of Protein
Published 2023-03-28 by Louise Moorey
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Protein is an essential macronutrient that is required by our bodies for a wide range of functions. It is an important component of our cells, tissues, and organs, and plays a vital role in the growth and maintenance of our bodies.
Here are some of the key things you need to know about protein:
What does protein do?
An adequate intake of protein is essential for our bodies to function optimally. Protein plays several important roles in our bodies, including:
1 - Repairing damaged tissues in the body: When we exercise or undergo physical stress, our muscles and tissues can become damaged. Protein helps to repair and rebuild these tissues, keeping our bodies healthy and strong.
2 - Muscle growth: Protein is essential for building and maintaining muscle mass. When we exercise, our muscles undergo small tears, and protein is needed to repair and rebuild these muscles, leading to muscle growth and strength.
3 - Boosting the immune system: Protein is essential for the production of antibodies, which help to fight off infections and diseases.
4 - Keeping you feeling fuller for longer: Protein takes longer to digest, which can help to keep you feeling full and satisfied for longer periods. This can help to prevent overeating and promote weight loss.
5 - Transporting and storing nutrients: Protein plays an important role in transporting and storing important nutrients, such as vitamins and minerals, throughout the body.
How much protein do I need?
The amount of protein you need depends on many factors, including your age, sex, and activity level. It is recommended that we consume 0.8 grams of protein per kilogram of body weight per day to avoid deficiency. However, this recommendation may not be optimal for everyone. Most people can benefit from consuming somewhere in the range of 1.4-2.0 grams of protein per kilogram of body weight per day. It is important to try to consume a good serving of protein with each meal and snack throughout the day.
What are good sources of protein?
Protein can be found in both animal and plant sources. Animal sources of protein include chicken, fish, meat, eggs, cheese, and dairy products. These sources are considered ‘complete’ proteins, as they contain all nine essential amino acids that our bodies need. Plant sources of protein include legumes, nuts and seeds, tofu, and dark leafy greens. These sources are considered ‘incomplete” proteins, as they may be missing one or more essential amino acids. However, by combining different plant-based protein sources, you can still get all the amino acids your body needs.
Do I need protein shakes?
While protein powder can be a quick and convenient way to increase your protein intake, you don’t necessarily need to supplement with shakes. Most people can get the required amount of protein from whole foods, such as meat, fish, eggs, and plant-based protein sources. However, protein shakes can be a good option for those who are vegetarian or vegan, or for those who are on the go and need a quick and easy source of protein.
In conclusion, protein is a crucial component of a healthy diet. It helps repair and grow tissues in the body, boost the immune system, keep you feeling fuller for longer, and transport and store nutrients. By incorporating a variety of protein-rich foods into your diet, you can ensure that you are fueling your body with the nutrients it needs to thrive.