Sunday Emmanuel

@sundayemmanuel · 18 Nov 2021

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What is protein?

Proteins are large complex molecules that play many critical roles in the body. They are the main bodybuilders. They do most of the works in the cells and are required for the structure, function and regulation of the body's tissue and organs. On a larger scale, they also allow the body to move.

Sources of protein:
- From lean meat: example, beef, veal, pork.
- Dairy products: example milk, yogurt, cheese.
- Poultry: example, chicken, turkey, duck.
- Fish and seafood: example, fish prawn, oyster, periwinkle.
- Nuts and seeds: example, almond, walnut.
- Legumes and beans: example, all beans, lentils, chickpeas.

Importance of protein:
- Proteins reduces appetite and hunger level.
- They are good for the bone.
- They lower blood pressure.
- They help maintain weight loss
- Proteins do not harm healthy kidneys.
- They help to boost metabolism and increase fat burning.
- They help to reduce cravings and desire for late-night snacking.
- They also help to increase muscles and strength.

How much protein do I need?

According to the Dietary Reference Intake report on macronutrients, a sedentary adult should consume
0.8grams of protein per kilogram of body weight or 0.36grams per pound. This implies that:
- 56grams per day for the average sedentary man.
- 46grams per day for the average sedentary woman.
This might be enough to prevent deficiency, but the amount a person actually needs can depend of
various factors including the person’s activity level, age muscle, mass, physique goals, and overall
health.