What is the recommended amount of protein intake?

What are proteins?

Proteins are large, complex molecules composed of amino acids. They are essential macronutrients that play critical roles in the human body. Protein intake isimportant since proteins are involved in various biological processes and perform a wide range of functions, including:

  1. Structural support: Proteins contribute to the structural integrity of cells, tissues, and organs. Examples include collagen in skin and connective tissues, keratin in hair and nails, and actin and myosin in muscle fibers.
  2. Enzymes: Many proteins act as enzymes, which are catalysts that facilitate biochemical reactions in the body. Enzymes enable essential processes such as digestion, metabolism, and DNA replication.
  3. Transport and storage: Certain proteins function as carriers and transporters, aiding the movement of substances such as oxygen (e.g., hemoglobin) and lipids in the bloodstream. Proteins can also store molecules for later use, like iron in ferritin.
  4. Hormones: Some proteins act as hormones, acting as chemical messengers that regulate various physiological processes. For example, insulin regulates blood sugar levels, while growth hormone influences growth and development.
  5. Immune function: Antibodies, a type of protein, are crucial components of the immune system. They help recognize and neutralize foreign substances, such as viruses or bacteria, protecting the body from infections.
  6. Cell signaling: Proteins participate in cell signaling pathways, transmitting signals and coordinating cellular responses. Examples include receptors on cell membranes that detect external signals and initiate intracellular processes.
  7. Fluid balance and pH regulation: Proteins, such as albumin, help maintain fluid balance by exerting osmotic pressure and prevent fluid from leaking out of blood vessels. Additionally, proteins act as buffers, maintaining stable pH levels in body fluids.
  8. Energy source: In situations where carbohydrates and fats are insufficient, proteins can be broken down and used as an energy source, although this is not their primary role. This is the only time protein intake contributes to energy in the body.

What are the dietary sources of proteins?

Dietary sources of protein can be categorized into animal-based and plant-based sources. Protein intake should occur from both sources. Here are some common examples:

Animal-Based Protein Sources:

  1. Meat: Beef, pork, lamb, veal, etc.
  2. Poultry: Chicken, turkey, duck, etc.
  3. Seafood: Fish (such as salmon, tuna, trout), shrimp, crab, lobster, etc.
  4. Eggs: Chicken eggs, quail eggs, etc.
  5. Dairy Products: Milk, yogurt, cheese, cottage cheese, etc.
  6. Whey Protein: Derived from milk, often used in protein supplements.

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Plant-Based Protein Sources:

  1. Legumes: Beans (such as black beans, kidney beans, chickpeas), lentils, peas, soybeans, etc.
  2. Nuts and Seeds: Almonds, walnuts, peanuts, chia seeds, flaxseeds, hemp seeds, etc.
  3. Whole Grains: Quinoa, brown rice, oats, barley, buckwheat, etc.
  4. Tofu and Tempeh: Soy-based products that are rich in protein.
  5. Seitan: A meat substitute made from wheat gluten.
  6. Plant-Based Protein Powders: Pea protein, rice protein, hemp protein, etc.

Note: It’s important to note that some plant-based protein sources may not contain all essential amino acids, which are the building blocks of protein that the body needs but cannot produce on its own. However, by combining different plant-based protein sources, such as legumes with grains or nuts, it is possible to obtain a complete protein profile.

What is the recommended dietary allowance for proteins

Protein intake requirements vary based on factors such as age, sex, body weight, activity level, and overall health. The recommended protein intake is typically expressed in grams of protein per kilogram of body weight (g/kg). The recommended dietary allowance for proteins is based on body weight. For a healthy adult, the recommended dietary allowance is 0.8g/kg, which is approximately 10% of the recommended total calories.

Thus, for a person who has 60 kg on average, they need 60 x 0.8g = 48g protein.

Most of the time we actually overeat proteins which is not good for your health. Check out our post on why you should avoid eating excess proteins!

Consequences of consuming excess proteins

Consuming excess proteins beyond the recommended intake can have several consequences on the body. Read more about this in our article here.

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