Does our diet fulfill our Daily Protein Intake requirement? An average person reqiures around 1gms/kG/day for maintaining regular body functions. Protein is the building block of each and every cell in our body. Protein is required for tissue repair and building muscles & organs. Protein is responsible for producing antibodies and enzymes for immune function. Protein helps in boosting metabolism and aids in weight management. Protein is involved in production of hormones and enzymes. It aids in DNA replication and cell function. Let’s delve deeper into each one of those.
Table of Contents
1. The function of proteins in the upkeep and development of cells, tissues, muscles, and organs
Protein is essential for tissue growth and repair. Our bodies experience cellular cycle, which necessitates the requirement for protein in order to rebuild and repair cells, tissues, muscles, and organs. As their muscles are continually under stress and require protein for growth and repair, this is especially important for athletes and people who exercise frequently. Because proteins like collagen and keratin make up these tissues. Moreover, good skin, hair, and nails depend on protein.
The function of proteins in the production of immune system enzymes and antibodies
Furthermore daily protein intake is essential for maintaining our immune system. Our immune system needs a variety of proteins to make the antibodies, enzymes, and other molecules that defend us against sickness and aid in the defence against infections. A protein deficit might weaken our immune system, making us more susceptible to illness. Because of this, having an adequate protein intake is necessary for maintaining a strong immune system.
2. Protein for metabolism regulation
Daily Protein Intake is also important for maintaining a healthy metabolism. It has a higher thermic effect of food (TEF) compared to carbohydrates and fats, which means that our bodies burn more calories while digesting and processing protein. This can help boost our metabolism and aid in weight management. Protein also helps regulate our appetite by keeping us feeling fuller for longer, reducing the temptation to snack on unhealthy foods between meals.
The creation of hormones, enzymes, and DNA replication requires protein.
Our bodies depend on daily protein intake for a variety of functions, including regulating metabolism, bolstering the immune system, and healing damaged tissue. It helps in DNA replication and the creation of hormones and enzymes. Also, it aids in the circulation of important substances within our bodies, such as oxygen, vitamins, and minerals. Protein is a valuable and crucial element in preserving our everyday health.
3. How much protein is required daily
20-35% of calories requirement should be fulfilled from daily protein intake with the rest distributed between fats and carbs. Given a person needs 2000 Calories daily, 400-700 Calories can allocated for proteins. Each grams of protein gives 4 Calories, which makes the daily protein intake fall between 100-175 gms.
This can be cross checked with a lot of online calculators which calculate the daily protein intake depending on age, sex, height, weight, daily exercise level. As a rule of thumb it is 0.8-1 gms/day/kg for people exercising 1-3 times a week, 1-1.8 gms/day/kg for people exercising 4-5 times a week and 1.8-2.7 gms/day/kg for people exercising 6-7 days a week. For example, a 90 kg person who worksout 5-6 times a week needs 90-162 gms/day/kg. It is advised to consult your healthcare professional or registered dietician before changing your protein intake.
4. Protein sources and recommended daily intake
Including protein-rich foods in our diet is relatively easy and can be enjoyable. Animal sources of protein include meat, fish, eggs, dairy products, and poultry. Plant-based sources of protein include legumes, nuts, seeds, tofu, tempeh, and whole grains. It’s important to aim for a variety of protein sources to ensure we get a diverse range of essential amino acids. To conclude, one should have 3-4 meals a day with 20-40 gms of protein in each meal for a spread-out protein intake.
Daily Protein Intake is essential to the healthy operation of our health. Lack of protein impairs the immune system’s ability to function, leaving the body vulnerable to infections and other illnesses. Maintaining optimal immunological health requires eating a balanced diet with enough protein sources, whether they come from animal or plant sources. A knowledgeable nutritionist or healthcare professional can help you determine the appropriate protein intake for your particular needs and verify that you are getting the daily recommended amount of protein in your diet.