Protein Targets Nutritional Goals

Protein Essential Nutrients

Protein is an essential nutrient for the human body composed of the amino acid complex. Their biological significance amino acids are important sources in nutrition commonly used in supplements. Amino acids are building blocks of protein in the body, vital for growth, tissue repair, maintaining good health throughout our lives.  Several amino acids are synthesized in the body. There are 20 different amino acids in total and the sequence of amino acids determines protein structure function in the body.

There are 9 amino acids the human body can obtain only from dietary sources studies indicate insufficient amounts of amino acids can result in death.  Proteins are the building blocks of bodily tissue served as a fuel source that provides the body with physical energy and plays a vital role in brain function and mood elevation. Studies indicate eating protein temporarily increases your metabolism about 20- 30 percent while minimizing hunger increases satiety suppressing hunger ultimately facilitates weight loss. 

Protein Calculator Estimates

A protein calculator estimates the dietary amount of protein adults require to remain healthy based on gender, age weight and activity level.  The calculator is also useful in monitoring protein intake for those with diabetes, liver disease, kidney disease, or other conditions in which protein intake is a factor.  People who are healthy, generally active or want to increase muscle mass should increase protein intake. Proteins are categorized based on the function they provide the body.  Basic proteins are used to manufacture thousands of structural functions building blood protein levels. 

Blood proteins termed plasma proteins are proteins present in blood that serve many different functions in the body transporting lipids, hormones, vitamins, minerals in actively functioning the immune system a network of biological processes that protects an organism from disease helps protect and responds to a wide variety of viruses. Consuming more protein in your diet provides the body with sufficient nutrition to maintain healthy protein levels throughout the day. 

Protein Necessary For Life

Antibody proteins protect the body from foreign particles including bacteria, viruses binding to them. Protein mistakes can be avoided by consuming adequate amounts of high quality protein equally spaced throughout the day to increase physical energy as amino acids constitute an important part of body fluids, antibodies that fight infection. Foods that provide all essential amino acids are complete protein sources including both plant based sources quinoa, buckwheat, soy, and animal sources meat, dairy products, fish. 

One cup of cooked quinoa complete protein source, 222 calories, provides about 8 grams of protein, 5 grams of fiber, and contains 9 essential amino acids that our body can not make on its own. One large cooked egg provides 6 grams of high-quality protein, vitamins, minerals, significant amounts of the daily value (DV) include vitamin A 19 percent (DV), vitamin B12 46 percent (DV), riboflavin 42 percent (DV), pantothenic acid  28 percent (DV), choline 60 percent (DV), phosphorus 25 percent DV, zinc 11 percent (DV), vitamin D 15 percent (DV).

Fortified produced eggs are relatively enriched with omega 3 fatty acids are produced feeding laying hens with a diet containing polyunsaturated fats from feed sources fish oil, chia seeds, flax seeds enriching the nutritional value of the incredible egg. 4 ounces of cooked chicken meat provides 21 grams of protein per serving, 270 calories and is an excellent source of amino acids helping the body build muscle tissue.  Studies indicate high intake of high quality proteins helps maintain bone mineral density for healthy strong bones.  In addition to calcium adequate supply of vitamin d dietary protein represents key nutrients for bone health thereby function in the prevention of osteoporosis.

Protein Recommendations

According to the US dietary reference intake guidelines for men ages, 19-70 need to consume 56 grams of protein while women ages 19-70 need to consume 46 grams of protein per day to avoid protein deficiency. Scientists recommend spacing protein intake equally throughout the day to reduce muscle loss with age. Recommended range of protein intake is between 0.8g/kg of body weight is the minimum value to maintain nutritional requirements but increasing protein intake to a certain point may be beneficial. 

Studies indicate active people and athletes require elevated protein intake due to increased muscle mass, sweat loss as well as the need for body repair and increased energy source. Protein makes you burn off more calories due to the high thermic effect boosts the metabolism helping you manage weight. Cheers!

Patricia Lynn

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