Protein - Daily Needs And Sources

Author: Ivan Red Jr. Time for reading: ~2 minutes Last Updated: August 08, 2022

In this article, learn more about Protein - Daily Needs And Sources. What should fitness enthusiasts know about protein intake?.

Proteins, also called proteins , are large biological molecules made up of amino acids . They specialize in many subspecies that perform a variety of functions in the body : catalysis of metabolic reactions, DNA replication, stimulus response, and molecule transport.

The human body needs a daily intake of protein to maintain good muscle and nerve function . Sources of protein are just as important as the amounts ingested .

For the elderly, it is recommended that 10% to 35% of the daily caloric intake come from protein. With a normal caloric intake of 2,000 to 2,500 calories per day, protein should provide 200 to 700 calories. Each gram of protein contains about 4 calories , so the daily intake is equal to 50-175 g. The World Health Organization recommends that the absolute minimum be 56 g of protein per day for men and women, the recommended minimum is 46 g. These values can vary according to health status and levels of physical activity.

At 100 g per serving, depending on the method of preparation, chicken and pork, as well as fish, carry from 20 g to 40 g of protein. Pods, seeds, nuts and grains contain from 5 g to 25 g of protein per serving.

When consumed in the digestive system, proteins are broken down into their constituent amino acids , which the body uses to synthesize its own proteins, such as the neurotransmitters through which the brain communicates with the body.

Animal foods such as meat, fish and dairy provide all the amino acids you need. Plant foods contain many, but not all, amino acids. In the absence of meat and animal products in the diet, it is necessary to combine different plant foods with different protein content to provide a variety of amino acids for the body. Rice and legumes are deficient in some amino acids, but complement each other in one dish.

Fitness enthusiasts should be aware that a drastic increase in protein intake is not self-sufficient to increase muscle mass or increase strength. Even protein supplements, which are widely consumed by athletes, must be strictly controlled.

The human body can only take in and use a certain amount of protein each day - any excess is either excreted from the body or accumulated as fat .

Deprivation of fruits, vegetables and grains also impairs protein metabolism. These food groups are loaded with a huge amount of vitamins, without which good protein intake is meaningless . The whole complex of B vitamins, derived mainly from plant foods, is key to the body's ability to convert protein into energy .

This means that for the best diet and optimal protein metabolism it is necessary to eat small portions of meat and a variety of fruits and vegetables in large quantities.

Protein - Daily Needs And Sources

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