Protein is derived from the Greek word “proteios”, which means “primary”. Proteins are the building blocks of your body. They repair damaged cells and play an essential role in building new ones. The structure of the protein is a chain of amino acids that are essential for your body’s growth and the formation of muscles. Now you might get the idea why you find a protein shake at every gym. But the main question remains. How much protein does your body require to keep up with maintenance?
The truth is that it depends on your age, how much you weight, and your height, and if you are under treatment for a medical condition. For example, a pregnant woman or someone who is breastfeeding requires more protein in comparison to other women.
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According to RDA, you need 0.8 gram of protein per kilogram of your body weight or 0.36 gram per pound. This means you need somewhere 46 to 52 grams per day to make sure that you don’t suffer from a deficiency of protein. I’m sure, this makes you wonder what exactly RDA(Recommended Dietary Allowances) is? It is an amount of any nutrient you need to fulfill your basic nutritional requirements.
In other words, it is the minimum amount of a nutrient your body requires to prevent falling sick. Below it is detailed more in-depth for help.
- 10 grams a day for a baby
- 19-34 grams a day for kids (4 to 13 years old)
- 52 grams a day, for teenage boys
- 46 grams a day, for teenage girls
- 56 grams a day, for adult men
- 46 grams a day, for adult women
These are the amounts of nutrients you need to prevent protein deficiency. If you feel difficulty and constant tiredness, chances are you lack protein in your body. Here are a few symptoms of protein deficiency to identify if you need to increase protein intake.
- Fatigue
- Brittle nails
- Dry skin
- Hair loss
Foods You Should Eat To Increase Your Protein Intake
Do I need protein supplements to maintain my regular protein consumption? The answer is NO. You don’t necessarily need to buy and consume protein shakes to keep up with the protein levels in your body. If your body requires 2000 calories per day, your goal should be to intake 200-700 calories through protein. You can achieve your goal by adding more dairy products and meat to your diet to prevent the deficiency. Here are a few foods enriched with the protein your body needs.
- Eggs
- Fish
- Seafood
- Dairy products (milk, cheese, yogurt, etc)
- Poultry
- Nuts
- Seeds
- Meat
However, supplements are for those who may need them for another motive. Such as losing fat or building muscles.
Does Protein Benefit In Weight Loss?
The benefits of protein are countless. Nothing explains this better than the fact that 20 percent of your body consists of protein. For instance, your bones, muscles, nails, and your skin. Proteins aid in building structures of the cell. It regulates metabolic processes as hormones. Also, some proteins like hemoglobin work as carriers. They transport specific substances such as oxygen and lipids to your blood. Proteins form antibodies that defend your body against microbes and destroy toxins. Protein helps your body function better and you can see its benefits in daily life.
But here is a popular question that crosses everyone’s mind ever so often. Does protein assist in weight loss? Yes.
Needless to say, protein lowers your appetite that results in you eating less than usual. Protein intake can stimulate you to resist your unnecessary cravings. And it’s obvious, the less you intake, the more it is going to benefit you in shedding extra pounds off your body. Not only that but keeping enough protein in your regular diet will help you to avoid regaining weight.
Protein boosts your metabolism when you consume it. It assists in burning more calories in a short period of time. That’s why most body trainers suggest protein shakes to people who start the gym. This is a common example of protein helping us in gaining more muscle and losing weight in normal life.
But it doesn’t end here. The benefits of protein are not limited to weight loss only. Proteins help in repairing your skin by restoring damaged tissue. Another advantage of protein is it prevents blood loss during an injury.
Are There Any Side Effects of Protein?
Regardless of how significant protein is in our diet, too much intake of it on a regular basis can have side effects too. If you are a gym junkie, you should always keep in mind that taking too many protein supplements won’t give you superpowers. Copying high protein diets of athletes for yourself also can be dangerous. But, as long as you don’t go above the board of 2g protein per day, you are doing fine.
