Medindia's
Protein Intake Calculator displays the amount of
recommended protein intake for different age groups including newborn babies, children, teenagers, adults, pregnant and breastfeeding women, and bodybuilders. It also lists
protein rich foods.
Do you know how much of protein needs to be added in your daily diet? Since your body cannot store
protein, it has to be taken in your diet. Protein is an essential
macronutrient (macronutrients provide energy and include fat and carbohydrates) that is used for the growth and repair of the body. Protein works as an enzyme, works as carrier of signals from one part of the body to another and to form structures such as muscles. In short, proteins are like the bricks of the building. Protein also provides energy and each gram of protein contains 4
calories.What is complete and incomplete protein?Complete protein food sources contain all the essential amino acids. Essential amino acids cannot be synthesised by your body and hence must be taken from the diet. Animal based foods like meat,
poultry, fish, milk,
eggs and cheese are some of the examples of complete protein sources. On the contrary, foods such as beans, lentils and soy products lack at least one of the essential amino acids and these are considered as sources of incomplete protein.
Important Protein Facts
| ❖ | Approximately 18-20% of the body weight is due to proteins. |
| ❖ | The lifespan of proteins is only two days or less. |
| ❖ | Hair and nail are made up of a protein called keratin and these have sulphur bonds. More curly the hair the more sulphur links they have. |
| ❖ | Protein provides about 10 to 35 percent of calories needed everyday. |
| ❖ | High protein intake in people with kidney disease may cause difficulty in eliminating all the waste products of protein metabolism. |
| ❖ | High-protein diet may have high fat content that increase your cholesterol level leading to heart disease, stroke and cancer. |
| ❖ | High-protein diet sometimes may replace carbohydrate intake leading to nutritional deficiencies and cause health problems like constipation. |
| ❖ | Plant proteins lack some of the essential amino acids but they may be healthier than animal based protein as they contain less fat, no cholesterol and plenty of dietary fibre. |
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Protein for Bodybuilders
Do bodybuilders need extra protein?
Studies have dispelled the belief that bodybuilders or those who wish to get an extra muscle mass require high protein intake. Bodybuilders who do not take extra protein put on muscle at the same rate as those who consume extra protein. In addition high protein intake may put your kidney and liver at risk.
References
- http://www.cdc.gov/nutrition/everyone/basics/protein.html#How much protein
- http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf
- http://www.choosemyplate.gov/food-groups/protein-foods-why.html
- http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/protein?open
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Dr. Rajan HandaDEHM,BEMS,MDEH, NDDY, MDAM, Ph.D. Honorary, DNHE, Doctorate of Natural Medicine® / DNM®, Executive Therapist
26 years experience
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I want to learn how to be healthy.