An Overview of Protein and Its Importance as a Nutrient

Protein is one of the most important components in the diet of many athletes and more particularly bodybuilders. It is also significant to an average population and even to sedentary people.

Proteins, the essential building blocks of living organisms are made up of amino acids. They are part of the nutritional components significant for proper functioning of the body.

The human bodies are made up of proteins. Bones, muscles, tissues, organs and blood are made up of proteins. In the growth and development of the body parts, the body has to biosynthesize 20 amino acids to form a chain bond of protein. The human body can produce 12 amino acids. However, the remaining 8 for biosynthesis must be obtained from diet.

A deficiency in protein may lead to oedema, anaemia, physical and mental retardation in children, and weight loss.

Protein requirements of individuals

The requirements of protein intake may vary in different individuals. It has been shown that children, pregnant women, nursing mothers, those recovering from surgery or have severe illness and people with active lifestyle have high protein-intake requirements than people with sedentary lifestyle. This is because proteins have a crucial role in the growth and development of muscles, in the recuperation of stressed muscle tissues and regeneration of cells. Proteins are needed for the growth and development of muscles, as well as bone and organs. 

The protein requirement of every individual may have certain variations. Some nutritionist experts have stressed that the protein requirement of an individual has direct proportion to his or her body weight. It has been recommended that protein requirement for average population is 0.8 to 1 gram of protein for every kilogram of body weight per day. However, individuals with high protein requirement particularly bodybuilders are recommended to have an intake of 1to 2 grams of protein for every pound of body weight per day.

Intense weight lifting can provide great stress to muscle tissues resulting to microtears. To recuperate the microtears, nutrition is important particularly the proteins. Proteins are necessary in maximizing the length and mass of the stressed muscles. That is why, bodybuilders and other strength training athletes need ample amount of proteins than average individuals.

Natural Sources of Protein and Protein Supplements

Foods that are protein-rich include red meats, poultry, fish and dairy are significant sources in the in the formation of proteins for muscle growth and development.

Humans have to be omnivores in order to have an ample amount of proteins. Vegetarians may have to eat plenty of protein-rich vegetables so the daily protein requirements can be met. Soya, beans, legumes and nuts are plant-based protein-rich foods. 

Individuals can also take advantage of protein supplements.  Protein supplement intake may be good to vegetarians who have an active lifestyle.

Do you need to take protein supplements? This is a query that many individuals would have in mind. It may be a frequently asked question of individuals pursuing a bodybuilding career or wanting to increase their muscle mass.

Creatine and whey protein are among the popular protein supplements in the market. Many athletes have been taking these supplements to help them increase their muscle mass and to have improved performance during work-out or sports events.  They may be used as replacements in certain situations. They may be taken an hour or two before and after matches and training.

It is important to note that the protein supplements are just merely supplements. That means they are optional and can only be consumed if the protein intake from natural source is not adequate or is not readily available. They are not totally regarded as substitutes from the natural sources of proteins.

Moreover, it is significant to note that more proteins in the body beyond the daily recommended requirement are being regarded as wastes. They can be converted into glycogen and fats when they are excess in the body. Other excess proteins are excreted from the urea. Too much protein may result to obesity.