The first concern that may arise is the meaning of proteins and what they can do to our body. Proteins are one of the building blocks of our bodies. They constitute about 16% of the total weight of a human-build. Proteins make up the hair, muscles, skin and many necessary tissues of our body.
Many important functions performed by our body are primarily due to the presence of proteins and majority of the reactions in the cells take place because of the presence of proteins in the body. Furthermore many of the crucial constituents like enzymes, hormones and DNA are made up of protein chains.
Our human-build has a continuous cycle of using up the proteins for several useful functions of the body and that is why regular protein intake in the diet is essential for the health of the physique.
Protein Requirements of Our Body
The requirements of a body for protein depend on several decisive factors like age, size and the amount of activities performed by the individual. There is a standard way for determining this amount and researchers use it very commonly. To calculate the amount you need daily is to multiply your weight in kilograms by 0.8. The resulting answer would be the number of grams of proteins you require daily. This method allows a person weighing 200 pounds to consume a protein diet of about 74 grams daily.
More Exercise and physical activity requires more protein
It has been found by many body builders and people who work out daily to like in endurance exercises like running that a greater protein diet helps throughout the routine and afterwards. A research shows that for the people involving in endurance exercises, 1.2 to 1.4 grams of protein/kg of body weight is required daily. On the other hand, for weight lifting and strength training exercises 1.7 to 1.8 grams of protein per kg of body weight is required at minimum.
Protein intake as per Calories
Proteins are basic compounds that provide certain source of energy for many of the reactions in the human figure. Therefore many of the nutritionists and researchers use calories as a percentage for the purpose of calculation of protein needs. Researchers have often found it convenient to quote that 10 to 20% is an adequate amount for the consumption of proteins in a diet on a daily basis. This accounts as a rough approximation for the amount of protein a human body needs.
Protein Deficiency and Excess
As they say everything should be kept in a proper balance and too much of good thing is never good. Just as the case with fats or glucose, the human-build is designed to store a certain amount of proteins in them. If we stop trying to consume the right amount of proteins in our diet, the body will then start breaking the muscles apart to satisfy the protein needs of the body. This will lead to several aches in the body and weaknesses which may later transform into severe medical conditions.
Deficiency of proteins can lead to several negative effects and so can the excess of proteins. Many people have this concern especially the ones who are on low carbohydrates and are recommended greater protein levels. A relevant research on this account by the National Academy of Sciences presented that only people suffering from kidney diseases are more in danger from high protein diets.