Let's start with what protein actually is...
Protein is an essential nutrient that your body needs to function properly. It is made up of amino acids, which are the building blocks of all cells in your body. Proteins play a variety of important roles in your body, including:
Building and repairing tissues: Proteins are essential for building and repairing muscles, bones, skin, hair, and nails.
Making enzymes and hormones: Proteins are used to make enzymes, which are molecules that speed up chemical reactions in the body. They are also used to make hormones, which are chemicals that regulate many bodily functions.
Transporting nutrients: Proteins are used to transport nutrients throughout the body. For example, they help to transport amino acids to the muscles, where they are used to build new proteins.
Maintaining fluid balance: Proteins help to maintain fluid balance in the body. They do this by attracting water molecules.
Protecting the body: Proteins help to protect the body from infection by forming antibodies. Antibodies are proteins that bind to and destroy harmful bacteria and viruses.
Maintaining body weight: Proteins can help you maintain a healthy body weight. They do this by helping you feel full after eating and by increasing your metabolism.
So how much do you need?
The recommended daily intake of protein varies depending on your age, sex, and activity level. Most adults need at least 0.8 grams of protein per kilogram of body weight per day and as much as 1.6g of protein per kg of bodyweight if you have a large amount of muscle to maintain or are building muscle.
You can get protein from a variety of foods, including meat, fish, poultry, eggs, dairy products, beans, lentils, and nuts.
Here are some benefits of eating a high protein diet:
Weight loss: Protein can help you lose weight and keep it off. This is because protein helps you feel full after eating and can increase your metabolism.
Muscle building: Protein is essential for building and repairing muscle tissue. If you are active or trying to build muscle, you need to eat enough protein.
Strong bones: Protein is important for maintaining strong bones. It helps to build and repair bone tissue and can also help prevent osteoporosis.
Healthy immune system: Protein is essential for a healthy immune system. It helps the body fight off infection and disease.
Lower blood pressure: Protein can help lower blood pressure in people with high blood pressure.
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