Proteins As Macronutrient

Lanu Pitan

Protein is a large molecule made up of long-chain amino acids and is essential to sustain life.

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Protein is an important food source, the busy-bee worker molecule in the cells, essentially for structural elements within every single cell of the body. Proteins provide the needed energy to sustain cell activities, which are on-going every single second.

Proteins are organic molecules made up of carbon, hydrogen, oxygen and sulphur. These build up what we know as amino acids, and they build up muscles in the body.

Proteins are plentiful in animal sources, while fewer in plant sources like legumes and some seeds.

Proteins are broken down to supply fuels to the muscles.

How Much Protein Does The Body Need?

The body needs of protein will depend on sex, age, weight as well as the physical activities engaged by the person. However, a moderate of between ten to thirty-five per cent of daily calories should come from protein. This translates to between 0.8–2.00 gramme per body weight.

Food Sources Of Protein

As stated earlier, most meaty animals are proteins, that is meat, poultry, seafood, dairy and eggs. Plant sources of proteins are legumes, like beans and lentils, soybean and soy products. Some plants like whey and hemp also contain some proteins.

Animal Sources

Steak — Lean Romp Steak grilled or baked
Chicken — without the skin
Seafood — -fish, prawns, crab, lobster,
Turkey — flesh without skin
Cottage Cheese and other low-fat cheese.
Eggs —
Milk — and other dairy products like cheese and low-fat yoghurt.

Plant Sources

Beans — cooked, all types of beans, including soybean
Lentils — cooked
Nuts — all types
Seeds — Chia seeds

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An Ideal Protein

There are some amino acids that the body can produce by itself, given the necessary conditions. However, there are ten others that the body cannot produce, but are necessary for protein synthesis, tissue repair and absorption.

These ten others must be taken via diets. They are arginine (required by young, not adult), lysine, valine, tryptophan, phenylalanine, threonine, leucine, isoleucine, methionine and histidine.

Many plant-based sources of proteins are not complete, although foods can be combined to make complete proteins. The important issue in getting complete proteins is eating a wide variety of foods from the three sources. Although vegetarians do not eat foods from animal sources, foods from a wide range of plants can also be combined to make a whole diet.

Analysing High Protein Diet (HPD) For Health

High protein diets fads promote eating high protein, high fat, and minimal or low carbohydrates. Naturally, protein makes people full longer, so it is natural to lose weight with a high protein diet, even during a short time. The main reason is that appetite is reduced, hence lower food intake.

Another fad of is that since the body prefers to use glucose for fuel, starving the body of glucose, will then make the body use body fat, as an alternative for fuel, thereby burning body fat. Another reason to lose body fat and weight the advocates of HPD claim.

However, for a longer time, high protein diets might be dangerous to health. The problem is of restricted diet go against what nutritionists called lack of ‘’A HEALTHY PLATE’’. This simply means there is no food diversity which might cause a deficiency of vital nutrients.

Nutritional deficiency can cause headache, bad breath and constipation.

A high protein diet can disrupt kidney function. This is because the kidney metabolises amino acids which are from the protein consumed. The kidney will have additional work of metabolising and storage, as well as eliminating the excess from the HPD.

The best way to any HPD is to choose a low-fat cut of meat, and high plant proteins like legumes, and soybean, eggs, cottage cheese and low-fat dairy. Also, any poultry should be skinned. Fish and other seafood are better and safer alternatives of protein. This is to prevent the risk of cardiovascular diseases.

Study of HPD on mice concluded that HPD is effective to reduce weight, carbon intake and lean mass.

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