Are we getting enough Protein?
“Protein” is a well-known terminology to the general population. We often hear from our surroundings that it is the most required component for our body to function at its peak. Every single individual whether a fitness freak athlete or a guy chained up in a 9-5 job wants to know their requirement of protein. “Per kilogram body weight” is also a very popular prescription.
Let us have a look at an example for better clarity. There is one guy weighing 70kilos and he is an athlete and another guy who has a sedentary lifestyle weighs the same 70 kilos. Do you think both of them need the same amount which is 70g of protein in their daily diet? It is a very silly notion as an athlete would surely need some extra protein to recover his broken muscle fibers. Here comes the theory of nitrogen balance which is used as a parameter to measure protein intake. As we are aware that we tend to lose nitrogen from our body through many forms such as Urine, Sweat, etc.
When the Nitrogen excreted exceeds the Nitrogen intake then this phenomenon is termed “Negative Balance”. And when the Nitrogen intake is more than Nitrogen is given out, then it is called “Positive Nitrogen Balance”.
So the question is how to calculate?
Protein intake depends on many factors such as Activity level apart from the workout, Intensity of workout, Workout protocol, Bodies capability to digest, and many more. But the main factor that affects the consumption of this Macronutrient is the intensity of workout. Yes, the more Intense you work out, the more you tend to break your muscle fibers that may simultaneously increase your protein needs. Good Protein consumption will ensure in repairing of the old tissues and assisting in the development of new cells and organs too.
Spending your pocket money on expensive Protein Supplements may not fascinate many. The global protein supplements market size was valued at USD 18.91 billion in 2020 and is expected to grow at a compound annual growth rate (CAGR) of 8.4% from 2021 to 2028.” On various occasions, people are advised to get a supplementation on protein without knowing their protein needs. We have already talked much about how to know your requirements. So, if you can achieve your daily needs of Protein through natural sources such as Meat, Eggs, Dairy, fish, nuts, lentils & legumes, etc. Then why would you opt for supplementation? especially if you have allow protein requisite. I am not against protein supplementation, as it the most effective way to complete your macronutrient needs. But only if you fail to obtain it from food or you are too busy to eat.
Does everyone require protein?
Protein is the building block of our fundamental existence. They contain Amino Acids without which proper functioning and regulation of body cells, tissues, and organs cannot happen. Out of which some Amino acids are synthesized within the boundaries of our body (Non-essential amino acids) and rest we obtain from the food sources(Essential Amino acids
Let us have a look at some basic functions of proteins:
1. THE MAINTENANCE MAN: Protein is said to be the vital component for the repair and maintenance of all tissues, organs, hair, eyes, muscles. As they all are made up of protein.
2. PARTICIPATION IN HORMONAL SECRETION: Protein is also responsible for the secretion of certain hormones such as Insulin which controls the blood sugar level. Secretin is another protein-based hormone that facilitates digestion.
3. IMMUNITY BOOSTER: Yes, you read it right Protein helps in boosting your body’s fighting skills. It forms antibodies that help in the prevention of infections and illness. It also helps in the transportation of nutrients. Hemoglobin is a protein that enables the transportation of oxygen through the blood and many more.
Are There Any Side Effects of Protein?
Anything in excess leads to destruction. Although Protein helps you in many ways, yet extreme intake of the same would lead to many inconveniences as our Kidney finds it difficult to digest Protein. Therefore fluids especially water intake should be adequate when you take a good amount of Protein. In general 6-8 liters of water is considered to be the optimum range.
I guess now you are well aware of this Macronutrient. And surely wouldn’t fall prey to false bits of advice and fake consultants. Sweat it out hard and let your food increase your caliber!
