PROTEIN
Protein is one of three major components of our diet,other two are carbohydrates and fats.
Protein is most potent component out of these three as it is responsible for structural development and maintenance of our body.As we know:
1.Our muscles are made up of protein(Actin and Myosin majorly).
2.Our hair are made up of protein(Keratin).
3.Our nails are made up of protein(Keratin).
4.Our skin is partially made up of protein(Keratin).
5.Our hormone are made up of protein(Various).
6.Our enzymes are purely proteins(Various).
7.Our red blood cells have Haemoglobin which is protein.
As you have seen how important is protein for our bodies.If we don't take enough the human body will face functional losses and we will struggle.Human body does not retain same protein molecule for whole life,instead body removes old protein molecules from body and replenish it with new protein molecules from food we eat everyday.That is why we have to maintain our protein requirements on daily bases.
Requirements
As far as daily requirements of protein are concerned,the daily requirement values are:
For normal sedentary male=0.8g/kg of bodyweight (OR) averagely 50-60 gram daily
For normal sedentary female=0.6g/kg of bodyweight (OR) averagely 40-50 gram daily
For Athlete or Bodybuilder=1.2-1.5g/kg of bodyweight (OR) averagely 80-90 gram daily
The requirement for athlete is much higher than sedentary person because athlete/bodybuilder damages his/her muscles in every session of sport or exercise in result of which muscles grow.That is why protein from body of athlete/bodybuilder is cycled at faster rate.Body removes old,ruptured and weakened protein at fast pace and thus new is needed at same rate, that is why athlete need to take 1.2-1.5g of protein per kg of his/her bodyweight.
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Sources of protein:
There are few good sources of protein we could incorporate in our daily life easily.Following are the food sources for high protein content with values:
1.Egg,one egg contain 6 gram protein.
2.Almonds,each ounce(28 gram) has 6 gram protein.
3.Chicken breast,each has 55 gram protein.
4.Oats,one cup has 11 gram.
5.Cheese,one cup has 28 gram protein.
6.Greek yogurt,one bowl has 15 gram protein.
7.Milk,one cup has 8 gram protein.
8.Beef,one serving steak(85 gram) has 25 gram protein.
9.Protein powder,each scoop has 20-25 gram protein.
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