The word protein has its root in the Greek word ‘proteios,’ which can be understood as something ‘primary.’ That is a clue enough to know how significant the need for protein in our bodies is. It’s one of the essential nutrients of our body, and our health gets impacted by our protein intake.
Twenty amino acids manage building protein. The amino acids in proteins come together and form long chains. Certainly then, the functions proteins serve for us are essential as well.
Growth and maintenance of the tissues are a part of the several vital functions. That is why those recovering from some sort of surgery or injury need higher amounts of protein. Athletes, too, have high requirements for protein. Another function revolves around the biochemical reactions caused by protein in our bodies. Enzymes (the proteins that help thousands of biochemical reactions take place) catalyze the crucial reactions required for your metabolism. Digestion, along with blood clotting, muscle contraction, and energy production are some important processes that rely on the aid of enzymes. Without these proteins, such critical reactions do not take place properly.
Proteins are also vital because they act as chemical messengers. The communication between cells, tissues, and organs takes place with the help of these proteins. Such proteins are called hormones and are secreted by endocrine glands. They can be grouped mainly into three groups – protein and peptides, steroids, and amines. Insulin and glucagon are two examples of proteins acting as messengers.
Many other functions make protein an essential part of your health. One of the essential services is the maintenance of fluid balance. Without enough protein intakes, your albumin and globulin levels will decrease. These are the proteins your body needs to maintain the fluid balance. As a result, they will no longer be able to keep blood in your blood vessels. This will lead to the fluid being forced into the spaces between your cells, which will cause swelling or edema in your stomach region.
Maintaining proper pH in your body, providing structure, and improving your immune health are crucial roles that protein plays. It’s unarguably one of the most important nutrients in your body.
How to calculate your protein requirements?
You need to consume enough protein every day, and your daily need will depend on various factors. Whether you’re male or female, how much you weigh the muscle you have –all of these are important considerations. Protein needs differ from individual to individual, just like calorie needs. Your body needs protein to maintain lean body mass, which is different from the fat-free mass. You should eat protein depending on how much lean mass you have. After having measured body composition, you can settle on the amount of protein you should take daily. It should be 0.5-1.0 grams of protein per pound of the lean body mass you have. If you do not have access to body composition analysis, you can estimate your daily protein needs according to how much you currently weigh. If you measure your body weight in pounds, you can multiply it by 0.7, this will not give you the perfect goal, but you’ll have a reasonable target for your protein intake in grams. Do the multiplication by 1.5 if you measure in kilograms.
