WHAT IS PROTEIN, AND WHY IS IT IMPORTANT?
The primary building blocks of our body are proteins. They are utilized to create elements such as enzymes, hormones, and neurotransmitters, as well as the muscles, tendons, organs, and skin.
Proteins are made up of amino acids, which are smaller molecules that connect to one another like beads on a string. These linked amino acids produce lengthy protein chains that fold into intricate shapes.
Although your body can synthesize some of these amino acids, you still need to eat a specific number of essential amino acids each day.
Protein quality is equally as crucial as protein amount.
Many times, animal protein contains all the necessary amino acids in the right proportions for you to fully utilize them. Given the similarity between human and animal tissues, this makes sense.
If you routinely consume animal products like meat, fish, eggs, or dairy, you are most likely receiving enough protein.
However, obtaining all the protein and essential amino acids your body requires may be more challenging if you don’t consume animal products.
Athletes and bodybuilders frequently benefit from protein supplements, even though few individuals actually require them. The amount of protein you require depends on a number of variables and varies with time and certain lifestyle circumstances. Everyone has different needs, but knowing more about the elements at play makes it easier to figure out what’s best for you.
HOW TO TELL HOW MUCH PROTEIN YOU NEED
Your body’s real protein needs for tissue growth and repair depend on a variety of factors, including your sex, age, height, weight, health, degree of exercise, and total calorie requirement. As a result, it will differ greatly from person to person.
HEALTHY INDIVIDUAL / SEDENTARY LIFESTYLE
The Recommended Daily Allowance (RDA) of protein is 0.8 grams per day.
LIMITED PHYSICAL ACTIVITY
Dietary intake of 1.0-gram protein per kg BW per day.
MODERATE PHYSICAL ACTIVITY
Dietary intake of 1.3-gram protein per kg BW per day.
HIGH PHYSICAL ACTIVITY
A dietary intake of 1.6-gram protein per kg BW per day is advised to meet functional needs such as boosting skeletal-muscle protein accretion and physical strength.
Dietary intake of 1.1 – 1.3 grams of protein per kg BW per day.
CHRONIC KIDNEY DISEASE PATIENT
Increased intraglomerular pressure and glomerular hyperfiltration may result from a high-protein diet. This may harm the glomerular structure, causing chronic kidney disease or making it worse (CKD). In order to control CKD, a low protein diet (LPD) of 0.6–0.8 g/kg/day is frequently advised.
Those who have cancer frequently require more protein than usual. In order to mend tissues and aid in the battle against infection after surgery, chemotherapy, or radiation therapy, additional protein is typically required. Recommended protein intake is 1.2-1.5 g/kg.
In patients with diabetes, the ADA recommends limiting protein consumption to 0.8–1.0 g/kg per day. Higher protein diets (30% of calories) might or might not lower HbA1c while raising triglyceride and HDL cholesterol levels, which are CKD risk factors.
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