Did you know that the human body is mostly made up of protein? That’s an important fact to ponder over! Especially for people who don’t take many proteins in their diet. Proteins are immensely important for the body, and we’ll tell you why! best whey protein.
So What Are Proteins, Basically?
Proteins, the building blocks of our body, are one of the three most important macronutrients (compounds that provide us with energy to function). They are composed of amino acids. Although our body can make its own amino acids, there are 9 of them which can only be obtained through food. And so it’s very essential to have a protein-rich diet!
Why Is Protein So Important?
The nine amino acids which our body can’t produce by itself are called essential amino acids. The important word here is ‘essential’, meaning that these amino acids are necessary for our body to function. The importance of proteins for our body is immense. Firstly, it’s essential for the building of bones, tissues, and every other tissue of the body. Hence the building blocks. Not only tissue formation but proteins are also important for a wide variety of physiological functions. They participate in almost every vital process of a cell. Some of the other notable functions of protein (besides building body tissues) are:
- It participates in the metabolic reactions of the body.
- It is essential for a healthy immune response of the body.
- It helps to repair cellular damage.
- It provides a great deal of energy to drive the body’s physiological functions.
- It takes part in the formation of blood cells.
How much protein should I eat a day?
Most official nutritional organizations recommend a fairly moderate protein intake. The recommended daily allowance according to the nutrition center is 0.8 grams of protein per kilogram of body weight. This equates to 56 grams per day for the average man and 46 grams per day for the average woman.
How To Get More Protein?
The best way to optimize your protein intake is to plan your diet accordingly, and include protein-rich foods in it. Supplements can be a good option, but you don’t need to turn to supplements as food alone can provide all the essential and nonessential amino acids. It’s important, however, to carefully choose your foods as every protein source doesn’t provide the complete range of proteins your body needs. Some of the best sources of proteins include:
- Meat
- Poultry
- Fish
- Eggs
- Soybeans
- Yogurt
- Milk
- Cheese
- Quinoa
How to calculate protein based on your weight?
Calculate the number of proteins you need based on your weight. This way you know exactly how much protein you need per day, regardless of the amount you eat.
Another way is to use your body’s lean body mass or your weight without the fat. You calculate this by taking your weight and subtracting your fat percentage. For example, you weigh 65 kilos and have a fat percentage of 20%, then you assume 65 – 13 (= 20%) = 52.
Then multiply that number by 2.2 and you have the amount of protein you need per day to recover sufficiently and to create more muscle mass.
Final Word
Proteins are extremely important for maintaining good health, and it’s crucial to include healthy, protein-rich foods in your diet for optimal body functioning.
