What Is Protein?
You might think that protein is just something you eat. But proteins are the basic building blocks of life. You have them in every cell of your body. Protein is the most plentiful substance in your body after water.
You need protein to grow your muscles, bones, skin, and hair, but also to make up the enzymes that power chemical reactions in your cells, the antibodies that help you fight off infections, and the hormones that send messages from one part of your body to another.
Proteins are made up of smaller parts called amino acids. Foods with protein can contain 20 types of amino acids. Nine of those amino acids are considered essential, meaning our bodies can’t make them on their own. Our bodies use all 20 amino acids, in different combinations, to make the proteins we need.
Benefits of Protein
The proteins in your body are constantly repaired and replaced. That means you need to keep eating foods with protein, containing essential amino acids, to keep your body working as it should.
Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding.
Like fats and carbohydrates, protein can give you energy. But that’s not its main job. Protein has some special roles. Here are just a few of things protein does for you:
It helps your body maintain a proper fluid balance. Having enough protein in your blood helps keep enough water in your blood.
It builds and repairs tissues. This is especially important at times of growth, when you are sick, or when you are recovering from an injury. It’s also important as you age, because getting enough protein can help prevent loss of bone and muscle.
It clots your blood. When you get a cut, protein fibers quickly form to plug the cut and stop the bleeding.
It keeps many body systems working. The hemoglobin in your blood that carries oxygen through your body is mostly made of protein. Insulin, the hormone that regulates your blood sugar, is a protein, too.
Eating the right amount of protein might have other benefits, including:
Making you feel full so it’s easier to lose weight
Repairing muscles after exercise
Protein Deficiency
About a billion people in the world don’t get enough protein in their diets. In some countries, up to a third of children are short on protein and at risk for poor growth and other problems. Most people in the United States, including children, get more than enough. Older adults are less likely, though, to get as much as health groups recommend.
Older adults who don’t get enough protein are more likely to be frail, meaning they are weak, move slowly, feel exhausted, and may lose weight unintentionally. Frailty increases the risk of getting hurt or sick.
Children with extremely low protein intakes can develop a condition called kwashiorkor. That’s a form of malnutrition that can stunt growth. The most recognizable symptom is a bloated belly. It also can cause hair loss, dry, peeling skin, crankiness, and tiredness. The condition is rare in rich countries.
Daily Protein Intake
We all need protein, but we don’t need the same amount. Our needs vary, depending on age, weight, and other factors. For example, you need more if you are pregnant or breastfeeding, and people assigned male at birth generally need more than those assigned female. People who are sick, injured, or recovering from surgery may need extra. Some health groups recommend extra protein for athletes.
Most people in the United States get at least as much protein as recommended by the National Academy of Medicine, the group that sets Recommended Dietary Allowances (RDAs) used in government guidelines. Young and middle-aged men are especially unlikely to be low on protein. At ages 19 to 59, many get more than recommended, often from diets heavy on meat, poultry, and eggs.
Aging and protein
As we age, getting enough protein becomes more important. That’s because we lose muscle naturally, starting in our 30s and speeding up each decade after that. This loss of muscle and strength is called sarcopenia. Eventually, this can increase your risk of frailty, falls, and broken bones and make it harder for you to live on your own. Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger.
Many aging experts recommend that people over age 65 aim for the high end of recommended daily protein intake, meaning you get up to 35% of your daily calories from protein.
Credit: webmd
