When we hear the word protein, we mostly picture a bodybuilder drinking whey protein from a shaker bottle. It is not anyone’s fault because the word “protein” got associated with bodybuilding so much that most people think only gymgoers require protein.
However, the reality is quite different. Everyone requires protein to maintain a healthy body. To understand why every individual requires protein, we will break the topic into 3 parts:
- What is Protein?
- If you do not work out, would you still require protein?
- How much protein does an individual require daily?
By the end of this article, you will have a good understanding of protein and will also be able to identify the amount of protein you need daily.
Contents
What is Protein?
There are mainly 3 kinds of macronutrients available in foods:
- Carbohydrates
- Protein and
- Fats
Protein is a macronutrient that we get from different kinds of foods. Protein is considered the building block of muscles.
Proteins are made up of amino acids. In a high-quality protein source, there are almost 20 common amino acids available.
Every food does not have all the amino acids in it, so they are regarded as incomplete sources of protein. By mixing two incomplete sources of protein, you can get the whole protein (If they lack different amino acids). Like rice and lentils, they are both incomplete sources of protein individually as they lack different amino acids, but when you mix the two, they compensate for each other lack.
There are also some sources that are considered complete sources of protein, like Eggs, fish, chicken, Tofu, etc.
Besides being the building blocks of our muscles, protein also helps us in:
- Recovery of muscle tissue.
- Boosts metabolism.
- It helps to fight starvation, as it keeps us full for a long time.
- Improves bone health.
- Increase overall strength. And so on
If you do not work out, would you still require protein?
The answer to this question is that everyone requires protein. This misconception comes from people mixing protein with whey protein.
Whey protein is a supplementary protein, but it is not the only source of protein. As most bodybuilders or sportspeople take whey protein, this narrative was built over time that only fitness athletes require protein, which is entirely incorrect.
As we now understand what protein is and how it works, we can assess it with our judgment. Lack of protein can cause different problems. Such as:
· Muscle Loss
If any individual lacks protein in their diet, then that person will face muscle loss. Our body requires protein, and if we do not have enough protein in our system, then our body will simply break down the muscle to produce protein from it, which will result in muscle loss.
· Delayed Muscle recovery
Protein helps you recover your muscles faster. Throughout the day, we may damage our muscles or tissues. When we sleep, our body does all the recovery work, and protein aids the body in repairing the damaged cells or tissues.
If we do not have enough protein in our bodies, it will take a lot of time for our bodies to complete the recovery.
· Transportation of nutrients
Protein also works as a transporter for our body. Through the bloodstream, different nutrients are transported to different cells.
If someone lacks protein, then this process can be slowed down to a great extent.
How much protein does an individual require daily?
There is no single answer to this question. It depends on the activity level and the set goal.
Research suggests that every individual should have at least 0.8 grams of protein per pound of body weight. If you weigh 80 pounds, then your minimum protein requirement should be 64 grams daily (80 x 0.8).
However, it is the minimum requirement. If you are a fitness athlete or sportsperson, your daily protein intake should vary. For an active individual, it is recommended to have 1 to 1.2 grams of protein per pound of body weight. For example, if you do bodybuilding and you weigh 80 pounds, then you should have 96 grams of protein per day.
Depending on your goal, you can also increase or decrease the protein you need.
However, you should not go to the other extreme, which is overconsuming protein. After your body fulfills the protein requirement, the excess protein will be converted into fats, so always maintain moderation.
We hope this article clears your doubts. If you have any questions, please leave a comment or email us.
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