Protein :- Requirement ,Sources, Benefit & Side effect of protein

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Definition of Protein 


Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues

Proteins are required for the structure, function, and regulation of the body's cells, tissues, and organs. Each protein has unique functions. Proteins are essential components of muscles, skin, bones and the body as a whole.

            Protein perform a wide range of functions and also provide energy (4 Kcal/g).


Daily requirement of protein 



        The amount of protein you need in your diet depends on your Weight, Age & Health. The recommended dietary intake (RDI) for protein (measured in grams per kilogram of body weight) is
  • 0.75 g/kg for adult women
  • 0.84 g/kg for adult men
  • Around 1 g/kg for pregnant and breastfeeding women, and for men and women over 70 years.

 Benefit Of Protein 


  • Reduces Appetite and Hunger Levels
  •  Increases Muscle Mass and Strength
  •  Good for Your Bones
  • Reduces Cravings and Desire for Late-Night Snacking
  • Boosts Metabolism and Increases Fat Burning
  • Lowers Your Blood Pressure
  • Helps Maintain Weight Loss
  • Helps Your Body Repair Itself After Injure
  • Helps You Stay Fit as You Age




Side Effect High Protein Diets  


        Some weight trainers and bodybuilders believe that high-protein diets lead to increased muscle mass. High protein diets promote intakes of protein of between 200 and 400 g per day, which equates to approximately 5 g/kg each day (more than five times the RDI). This belief is false. It is the stimulation of muscle tissue through exercise, not extra dietary protein, which leads to muscle growth.
        The RDI for protein provides adequate protein to build and repair muscles, even for body builders and athletes. Fad diets that favour very high protein and fat intake, combined with very low carbohydrate intake, may be harmful.
           Some of the problems with very high-protein diets (more than 35 per cent of total daily intake) include that:
  • They usually promote a very low intake of carbohydrates. Glucose, made when your body breaks down dietary carbohydrate, is your body’s preferred fuel source. If your body does not receive enough dietary carbohydrate, it will break down muscle tissue to make glucose. This causes muscle wastage, reduced metabolism and a build-up of ketones.
  • Fibre is largely a carbohydrate. Foods rich in carbohydrates (such as wholegrains and legumes) are also rich in fibre. Avoiding these foods leads to an overall low-fibre intake, which can result in constipation, bowel disorders and increased risk of colon cancer.
  • There is evidence to suggest that the heart may not function as well if its main source of fuel is ketones.
  • High intake of animal products (which is usually recommended in such diets) can also be high in saturated fats and cholesterol, which is associated with a range of conditions including heart disease.
  • The liver and kidneys are put under strain because they have to detoxify and eliminate unusually high quantities of protein byproducts. Kidney problems may be exacerbated in people with diabetes.
  • There is an increased risk of developing gout and gall bladder colic.
  • Greater losses of body calcium may increase the risk of osteoporosis.
  • High-protein diets can cause mild dehydration due to increased water loss through urine. Increased risk of dehydration puts the body under pressure.
  • Recent research shows that weight loss over one year is not greater on a high-protein diet when compared to safer, low-fat eating patterns.

Things To Remember


  • Proteins are made up of chains of smaller chemicals called amino acids.
  • The human body cannot store amino acids, so it must be supplied daily from the foods we eat.
  • Very high protein diets combined with very low carbohydrate intakes are not recommended.

Symptoms Of Protein Deficiency


As stated above, protein deficiencies in Australia are not common, but may occur in people with special requirements, such as older people. In particular, people following strict vegetarian or vegan diets must make sure that they eat a wide range of plant proteins every day.
Symptoms of protein deficiency include:
  • wasting and shrinkage of muscle tissue
  • oedema (build-up of fluids, particularly in the feet and ankles)
  • anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
  • slow growth (in children).

 Sources of Protein 


  • 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 are also sources of protein, but are generally not as high in protein as meat and meat alternative products.

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