While it is significant and common knowledge to have a balanced diet. It is equally critical to ensure that the energy is derived from all three macronutrients: carbohydrates, proteins and fats, for overall health and wellbeing. Growing trends and fad diets suggest otherwise. This is causing a lot of focus on specific food groups only and negating others. This in turn is many a times leading to consumption of specific macronutrient only resulting in loss of overall health due to deficiency of other nutrients and sometimes toxicity of that specific overconsumed macronutrient. Hence, a need to realise and understand the necessity of protein and the required intake for general guidance.
Protein forms 16 % of our total body weight. Its basic structure is Carbon, Hydrogen, oxygen and nitrogen. Protein is the most abundant nitrogen containing compound. The functions of proteins being repair, recovery, growth and maintenance of tissues, immunity, enzyme activity, hormone synthesis, water and pH balance. Recommended daily intake of protein is 10-35%. 1gm of protein=4 Kcal (unit of measure). Protein RDA is measured in terms of body weight which is 0.8 gm/kg body weight for non-vegetarians and 1gm/kg body weight for vegetarians. The reason for this difference is that the bio availability of protein is much higher in non-vegetarian sources of protein such as meat, fish, eggs, dairy. These sources of protein are also known as complete proteins. Whereas beans, lentils, pulses, nuts, seeds etc are considered as incomplete protein. Other factors that influence the intake of protein besides sufficient energy intake, being well hydrated resulting in glucose sparing effect, intensity of exercise etc is gender. Males have more muscle mass than females hence need 20-30% less protein when compared to men. Similarly, the protein requirement varies for different stages of life for example the protein requirement is higher during pregnancy for the tremendous changes such as placenta development, growth of the foetus and maternal tissues, increase in maternal blood volume. The protein requirement in the first 6months of life is 1.52g/kg of body weight but as the child grows the protein requirement declines gradually that explains the comparative lesser requirement when an adult.
The timing of protein intake for maximum absorption is also vital. The requirement of protein intake differs for pre and post exercise. It is recommended to have 20 gms of protein along with a small carbohydrate snack within 20 mins of post workout.
Amino acids are the essential building blocks of protein. During digestion the dietary protein breaks down into amino acids. It gets absorbed into the body and gets reassembled into various proteins such as muscle, hair, skin, connective tissue, immune proteins etc. These help to carry on the various functions such as wear and tear, cells, enzymes. Protein is in the muscles but not stored there instead it is utilised to support vital functions such as immune system which explains the loss of muscle mass due to stress, dieting etc. triggered by insufficient dietary amino acid.
It is important to know that excess protein intake is detrimental to health as it gets excreted through urine in the form of calcium. Loss of calcium through urine results in loss of bone health, often resulting in osteoporosis. Less intake of protein results in protein energy malnutrition mainly in young children and in developing countries resulting in less protein and little energy, in the form of Kwashiorkor and Marasmus. Also, since protein requires Vitamin B to metabolise. High level of protein increases the requirement.
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