4. Protein - The Body Builder-Literally

Protein is a building block - essential for body function,structure and support. Without protein the skeleton would not have the ability to move or stand and by looking at the list below you can see just how important it is that we eat an adequate amount of protein daily, as protein cannot be stored.

HOW IS PROTEIN USED BY OUR BODIES?

• For the building and repair of muscle
• Production of collagen in bones, ligaments, connective tissues
• The manufacture of body fluids, skin, hair, hormones and enzymes
• Keeping all body cells in good working order
• Producing immune system cells
• Transporting oxygen and carbon dioxide to and from the lungs 
• Transporting nutrients, hormones and electrolytes to and from organs and cells

So how much protein do we need? The daily Recommended Nutrient Intake of protein for adults is 45g for women and  55g for men.  It is advised that you slightly increase your intake when pregnant and in older age.  Athletes and those that do regular vigorous exercise usually need a higher protein intake for increased muscle recovery and repair requirements. With some medical conditions you may be advised to decrease your intake, especially when the kidneys are not functioning properly.

Protein - How Much, How Little?

So as with all nutrients, you need to balance your protein intake with your body's requirements. More protein intake then your body can use (see above for advised intake) will have the surplus being filtered and passed by the kidneys, causing the renal system to work harder. The protein that the kidneys doesn't excrete will be converted to glucose and stored in the fat cells, but can then only then be used for energy and not the essential functions that require protein.To avoid overloading the body's system, only consume  20-30g portions of protein at a time, the body can't process larger amounts.Too little protein in your daily diet will result in essential functions not being carried out which could prove to be life threatening.  Low levels of protein could just make you feel weak, as the protein in muscle mass is used by the body to produce more necessary elements for the body to survive and as the protein intake levels fall, more critical functions will start to fail and if left untreated this could be life threatening.


Weight Loss and Protein Intake
Ok, so now we appreciate the importance of protein, the highs, the lows and the essentials. 1 gram of Pure Protein = 4 Calories, some protein rich food may have added fat calories ( 1 gram of fat = 9 Calories) , always trim the fat, remove skin and limit your consumption of saturated fat (animal fat).  
Some proteins have added carbohydrate calories ( 1 gram carbohydrate = 4 Calories) such as starchy beans and peas.  Look at Google Nutrition Search, for the nutrition break down of each food and you can calculate the calories coming from each food group. 
In a weight loss program you may start to burn some muscle tissue as well as body fat cells. To avoid losing muscle, it is important to start doing some exercise to strengthen them and ensure that you have adequate protein in your diet.  Eating protein takes longer to digest and will help you feel fuller longer in conjunction with a balanced diet.  There are other weight loss benefits too; 

•  For every pound of muscle gained, your body will burn an extra 70 calories per hour in metabolism.( the automatic working of the inner body for normal function)
• Protein boosts metabolism by 25% for up to 12 hours
• 25% of the calories from the protein you have eaten is used by the body to digest it, whereas fat requires 2% and carbohydrates 6% of the calories from the food you have eaten, to digest it.
• Protein increases levels of Glucagon (responsible for decreasing levels of hormones responsible for storing fat in body fat cells and the liver) which encourages greater body fat loss

FOODS THAT CONTAIN PROTEIN

 Meat, fish, shellfish, dairy products, beans pulses, eggs and for further information visit

http://www.cdc.gov/nutrition/everyone/basics/protein.html


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