What are proteins?
Proteins, also called proteins, are large biomolecules composed of amino acids. They play a crucial role in almost all biological processes in the body. Proteins are composed of long chains of amino acids linked together by peptide bonds.
There are a total of 20 different amino acids that can form proteins, nine of which are essential. This means that the body cannot make these itself and they must be obtained from the diet.
Proteins are used in our bodies to build and repair cells and tissues. They are also important for making enzymes, hormones and other body substances. Foods rich in protein include meat, fish, eggs, dairy products, nuts, legumes and certain grains.
What do proteins do?
Proteins perform numerous vital functions in the body. One of their most important roles is structural function, helping to build and maintain tissues such as muscles, skin, and bones. Collagen, a protein, for example, is an important part of connective tissue and provides strength and elasticity to the skin.
In addition, proteins play an essential role in metabolism. They act as enzymes, speeding up and enabling chemical reactions in the body. For example, insulin, a hormone that regulates blood sugar levels, is a protein.
Proteins are also involved in the immune system. Antibodies, which help the body fight infections, are made up of proteins. In addition, some proteins act as transporters, carrying substances such as oxygen (via hemoglobin) and fats through the blood.
How much protein per day?
The recommended daily amount of protein varies depending on several factors such as age, gender, weight and physical activity. The general guideline for adults is about 0.8 grams of protein per kilogram of body weight per day. This means that a person weighing 70 kilograms needs about 56 grams of protein per day.
For specific groups, such as athletes, the elderly and pregnant women, the protein requirement may be higher. Athletes, especially those doing strength training, may benefit from a protein intake of 1.2 to 2.0 grams per kilogram of body weight to support muscle growth and recovery. Elderly people can also benefit from a higher protein intake to maintain muscle mass and prevent loss of muscle strength. Pregnant women need additional protein for fetal growth and development.
Losing weight and protein?
Protein plays an important role in weight loss and weight management. Eating enough protein can help you maintain a feeling of fullness longer, making you less likely to reach for unhealthy snacks and consume fewer calories. This is because proteins promote the release of hormones such as PYY and GLP-1, which stimulate feelings of satiety.
In addition, digesting protein has a thermal effect, meaning the body uses more energy to digest and metabolize protein than carbohydrates or fats. This increased energy consumption can contribute to a calorie deficit, which is essential for weight loss.
Protein also helps maintain muscle mass during weight loss. When you lose weight, your body loses both fat and muscle mass. By eating enough protein and doing regular strength training, you can maintain muscle mass and lose mostly fat. This is important because muscle burns more calories than fat, even at rest, which means your metabolism stays higher when you have more muscle mass.
Conclusion
Proteins are essential nutrients made up of amino acids that play a crucial role in various body functions. They are necessary for building and maintaining tissues, enzymatic activities, hormone production, immune function and transportation of substances in the body.
Daily protein requirements vary, but the general recommendation is 0.8 grams per kilogram of body weight, with higher requirements for specific groups such as athletes and the elderly. Protein can also aid in weight loss by promoting satiety, increasing energy expenditure and maintaining muscle mass.
Incorporating adequate protein into your diet can improve your health and well-being, whether you are an athlete looking to build muscle mass or someone trying to lose weight and maintain a healthy weight. By consciously choosing protein-rich foods, you can ensure that your body is getting all the essential amino acids it needs to function optimally.
Sources:
https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/expert-answers/implantation-bleeding/faq-20058257
https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
