Proteins

At times, it seems as if everywhere everyone is promoting the power of protein and that we should take protein rich diet. People start taking proteins without thinking twice. We all have some questions regarding ‘proteins’ which are still unanswered. Today I would like to answer some queries about proteins. If you have any other question, then please feel free to ask in the comment box. It is regarding our body which is the only place we have to live in.

Disclaimer: None of the advice contained on this blog is to be considered as medical advice. Please do not make any changes to your lifestyle without discussing it with your doctor. 

1.       What is protein?

Protein is one of the three basic macro nutrients, others being fat and carbohydrates. It is the only macro nutrient which contains nitrogen, without which we cannot grow or reproduce. They are made of amino acids, which function as cell’s “building blocks.” Cells need protein to grow and to mend themselves.

2.       Is protein necessary for everybody?

Protein is the most important nutrient. Our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system. It is an important building block of bones, muscles, cartilage, skin and blood. Unlike fat and carbohydrates, the body does not store protein, so you need to consume your protein intake on daily basis. 

3.       How protein affects your weight?

When protein is absorbed, it sends a signal to the brain to decrease your hunger, so it has the ability to help manage hunger. Protein raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin. Carbohydrates and protein provide 4 calories per gram, while fat provides 9 calories per gram. So, while taking high protein diet, keep a check on your calories.

4.       What are the main functions of protein?

Protein has many roles in our body. It helps repair and build our body’s tissues, allows metabolic reactions to take place and coordinates bodily functions. It provides our body with structural framework; also maintain proper pH and fluid balance. They keep our immune system strong, transport and store nutrients and can act as an energy source, if needed.

5.       Can protein cause any harm?

Eating too much protein can be bad for your health. The health risks of eating too much protein greatly depend on what kind of protein you eat, but some high-protein foods are also rich in saturated fat, which can raise the risk of heart disease. It’s OK to eat a little extra protein, as long as you keep your calories in check. Protein has calories, so if you eat a little too much, and don’t exercise, it can get stored as fat.

6.       When is the best time to take protein?

Best time to take protein is based on your specific goals. Losing weight - Eating a high protein diet can help raise your metabolism and reduce your appetite. So, consuming a protein-rich snack between meals may lead you to eat fewer calories later in the day. Building muscle- To build muscle, aim to consume protein within two hours after workout. People, who train in a fasted state, like before breakfast, should ideally take protein right after working out. Preventing muscle loss – Maintaining muscle mass is especially important as you grow older. To help prevent muscle loss, aim to eat 25-30gms of protein per meal. Exercise performance and recovery – Endurance athletes may see improved performance and recovery from taking protein with a source of carbohydrates during and after exercise. Resistance-training athletes can benefit from taking protein either immediately before or after a workout.

7.       Should you take protein before bed?

Taking protein before bed may be an effective strategy to help build muscle, increase strength and improve exercise performance and recovery. Elderly people looking to preserve muscle mass may also benefit from taking protein before bed.

8.       What are the effects of protein deficiency?

Protein deficiency is also known as protein-energy malnutrition (PEM). When PEM is caused primarily by protein malnutrition, it’s called kwashiorkor whose adverse effect is fluid buildup in the tissues. The bloated belly can be seen on severely malnourished children.

When protein is lacking in your diet, especially for long periods of time, it can lead to adverse effects like: Muscle wasting – Insufficient protein in your diet reduces lean body mass, muscle strength and function. It can cause muscle cramping, weakness and soreness. Your body will take protein from muscle tissue and use it as energy to support other vital body functions when protein is low. Poor wound healing – Protein deficiency has shown to contribute to low wound healing rates and reduced collagen formation. Infections – Protein deficiency impairs your immune system, your risk of infection is increased and the ability to fight off infection is reduced.

9.       How much protein should one take?

The amount of protein you need in your diet depends on your weight, age and health. As a rough guide, the RDI for protein is: 0.75gm per kg for adult women, 0.84gm per kg for adult men, around 1gm per kg for pregnant and breastfeeding women, and for men and women over 70 years. The need of children and adolescents also vary according to their age and weight.

10.       What are sources of protein?

Some sources of dietary protein include; lean meat, poultry and fish, eggs, dairy products like milk, yoghurt and cheese, seeds and nuts, beans and legumes (such as lentils and chickpeas), soy products like tofu, some grain and cereal based products, whey protein (a by-product of the cottage cheese making process) etc.

11.       Does protein damage kidneys?

No major studies link high protein intake to kidney damage in healthy individuals. Excess protein can cause damage in people with preexisting kidney disease. This is because of the excess nitrogen found in the amino acids that make up proteins. Damaged kidney has to work harder to get rid of the extra nitrogen and waste products of protein metabolism. Always consult your doctor before beginning any new diet, especially if you have any health conditions.

12.       What is the connection between diabetes, protein and kidney damage?

Kidney damage is a complication that can affect as many as 40% people with diabetes. Kidney damage in diabetes can be diagnosed by testing for ketones – the presence of protein in the patient’s urine. People with diabetes who have, or are at risk of, kidney damage may be advised to lower their consumption of protein.

13.       What is a low protein diet?

A low protein diet is consuming 20-50 gm of protein per day, depending on how many calories you consume. Low protein diet may benefit those with decreased kidney or liver function. It may also be necessary for those with disorders that affect protein metabolism, such as homocystinuria and phenylketonuria. However, going on a low protein diet requires careful planning to prevent health issues and nutritional deficiencies. So, please consult your doctor before making any dietary changes.

At the end of the day, there is no evidence that eating protein in high amounts causes harm in healthy people. On the contrary, plenty of evidence suggests benefits. However, if you have kidney disease, you should follow your doctor’s advice and limit your protein intake. But for the majority of people, there is no reason to be concerned about the exact number of grams of protein in your diet. If you follow a balanced diet that contains plenty of meat, fish, dairy or high protein plant foods, your protein intake should be in a safe and healthy range.

                                                Healthy living!