The Importance of Protein in a Balanced Diet

Protein is an essential component of our diet. It is necessary for muscle building, hormone and enzyme production, energy generation, immune function, and nutrient transport. A balanced quantity is required for proper diet functioning, and eating protein in small or large quantities may be dangerous. This article will discuss the recommended dietary allowance of protein, its benefits/ functions, and common myths about proteins.

Protein:

Protein is a macromolecule, the major component of our diet. It is assembled from 20 types of amino acids. The body cannot produce 9 of them, also known as essential amino acids. In contrast, the remaining are non-essential amino acids. They combine in different ways to make protein molecules. Your diet must contain essential amino acids. The body can take them from the diet.

What are Amino Acids?

The chain of amino acids is used to construct the protein molecule. Our body can produce 11 amino acids, so if they are not consumed, it will not disturb the body's functioning. They are assembled in the liver. The remaining 9 amino acids are essential. Your body cannot produce them. If you don’t take them, it will create deficiency.

Types of Protein:

Based on amino acid requirements, there are two types of protein.

• Complete protein

• Incomplete protein

Complete Protein:

If a single food provides all the essential amino acids, it is called a complete protein source. They must be in sufficient quantities. Animals and plants are the main sources of protein.

Animal sources include meat, poultry, eggs, etc. 

Plant sources include soy products, chia seeds, etc.

Incomplete Protein:

If one or more essential amino acids are deficient or not present in adequate amounts, such proteins are called incomplete proteins. Combinations of two or more such proteins become complete proteins. They are mostly from plant sources.

Plant sources include beans, rice, peas, lentils, almonds, etc.

Functions of proteins in our body:

Protein is the most abundant element in our body. Our skin and muscles are made up of protein. In addition, proteins perform many other functions.

Muscle Growth and Repair

As we have already discussed, our muscles are made up of protein. Protein is needed for the renovation and development of muscles. Workout tears the muscles, and protein rebuilds them stronger. Therefore, fitness enthusiasts and athletes need more protein for muscle repair and growth.

Tissue and Cell Regeneration

Amino acids repair muscles, especially fast-growing muscles like skin, nails, hair, and internal organs. They produce the collagen that rebuilds structures in the body.

Enzyme and Hormone Production

All the enzymes are made up of protein. They speed up the reactions in the body. It crystallizes the biochemical functions of the body. Hormones like growth hormone, insulin, and thyroid are made up of proteins. They regulate the body’s functions, like growth, sugar regulation, and metabolism, which are carried out by the previously mentioned hormones. 

Immune System Support

Our body is shielded by antibodies, which are assembled from the amino acids. Antibodies fight against foreign particles that cause disease. Therefore, protein deficiency may weaken the immune system and vice versa.

Transport and Storage of Nutrients

Muscles store glycogen, which is later used for muscle contractions and other functions. Protein is used as the carrier of oxygen.

Energy Source

Proteins are not the direct source of energy. Carbs and lipids are the main sources of energy. In extreme circumstances like malnutrition & starvation, the body starts eating its muscles to generate energy. 

Daily Protein Requirements by Age Group

Protein Requirements Based on Activity Level, Age, and Health Goals

Factors Influencing Protein Needs:

Age:

As we age, our body needs more energy for growth and development.

Activity Level:

Athletes and fitness enthusiasts require more energy due to high physical activity levels repairing muscle and growth.

Health Status:

Your body requires more protein for recovery and healing from surgery and injury.

Pregnancy and Lactation:

Your body needs more calories during pregnancy and breastfeeding and more minerals and vitamins to prevent deficiencies.

Gender:

Men require more calories than women. Because men have more muscle mass and do more physical activity. If women also do such physical activity, their energy requirements will also increase according to the physical activity.

Risks of Too Little Protein:

Too little protein consumption may lead to muscle wasting, stunting growth, and a weakening immune system.

Risks of Too Much Protein:

Too much protein can affect the kidneys, especially if someone has already issues. Too much protein promotes urination, which leads to dehydration. Too much protein also disturbs the nutrient balance. 

Best Sources of Protein:

All those sources that provide complete protein are considered the best protein sources. As they supply all the necessary amino acids, here are some important sources from plants and animals.

Animal-Based Protein Sources:

The best animal protein sources are Beef, Chicken breast, turkey, eggs, fish, cottage cheese, and fish.

Plant-Based Protein Sources:

Plant-based protein sources are Oats, Quinoa, Soybeans, Nut Butter, Almonds, Walnuts, Chia Seeds, Nutritional yeast, Pumpkin seeds, and Peanuts. For best results, consume combinations of plant proteins.

Common Myths and Misconceptions About Protein

1. "More Protein Equals More Muscle"

✅ Fact: Protein doesn't automatically build muscle mass, it requires exercise and sufficient calorie intake.

2. "Plant Proteins Are Inferior to Animal Proteins"

✅ Fact: No, in fact, animal proteins are complete proteins. Combinations of plant-based protein sources may provide you with the complete protein.

3. "High-Protein Diets Harm the Kidneys"

✅ Fact: In healthy individuals, there is no harm to kidneys. If you have pre-existing kidney disease, it can cause adverse effects. 

Conclusion:

Protein is an important macromolecule. It performs many functions in the body and, for best results, consumes a variety of proteins. Animal sources are the best as compared to plant-based protein sources. For muscle building and growth, exercise along with protein consumption.