19/08/2024
PROTEIN - Why is it so important?
Protein is one of the three essential macronutrients our body needs to function. The others being carbohydrates and fats
Protein plays a crucial role in maintaining overall health. Let’s dive into why it’s essential for everyday human nutrition:
1. Cell Structure and Repair:
Proteins are the building blocks of life. Every cell in your body contains protein, which helps repair damaged cells and create new ones. Amino acids, the components of protein, are like tiny construction workers that assemble and maintain your body’s structures.
2. Muscle Health:
Protein is vital for muscle growth and repair. It helps prevent muscle loss, especially as we age. Athletes, weightlifters, and active individuals need more protein to support muscle development and recovery.
When a muscle is overloaded through training, it is damaged at the micro level of the muscle fibres. The damaged muscle initiates a repair process in which certain hormones and proteins synthesize new satellite cells, which are used to repair the damaged muscle fibres. In other words, protein helps to repair tissues damaged by exercise.
3. Enzymes and Hormones:
Enzymes are proteins that facilitate chemical reactions in your body. They’re essential for digestion, metabolism, and other processes. Hormones (like insulin) are also made from proteins and regulate various bodily functions.
4. Immune System Support:
Antibodies, which fight infections and illnesses, are made of proteins. A well-functioning immune system relies on adequate protein intake.
5. Energy and Oxygen Transport:
Protein helps transport oxygen through your blood by binding to haemoglobin. It also provides energy when carbohydrates and fats are insufficient.
6. Recommended Daily Intake:
There is a lot of differing opinions on what is an adequate protein intake. There is good evidence for a higher intake around the 1.4-2g/kg bodyweight especially if you are an active adult on doing some form of exercise
For the average, healthy adult, who is mostly sedentary (not actively engaging in recreational sports or physical activity) the guideline for protein consumption is 0.8 g/kg bodyweight. If boiled eggs were your only source of protein, this equates to 10 eggs every day.
But it is very individualised and depends on gender, size and how active you are.
If you are trying to loose weight protein is very satiating so can help you to feel fuller for longer therefore helping you to eat less overall to help with weight management.
7. Sources of Protein:
High-quality sources include beef, lamb, venison, fish, poultry, pork, tofu, eggs, and dairy products. Plant-based options like tofu, tempeh, nuts, seeds, legumes (beans, peas, lentils), and some grains like quinoa. Combining plant-based and animal-based sources ensures you get all essential amino acids.
Remember, protein isn’t just for bodybuilders—it’s essential for everyone’s health!
