Macronutrients
Protein
Essential macronutrient for muscle growth, tissue repair, enzyme production, and overall health
Quick Facts
Daily Needs
0.8g per kg body weight for average adults; 1.2-2.0g per kg for athletes and active individuals
Importance
Protein is essential for building and repairing tissues, making enzymes and hormones, supporting immune function, and providing structure to all cells in the body.
Key Functions
- •Muscle building and repair
- •Enzyme and hormone production
- •Immune system function
- •Cellular structure and support
- •Acid-base balance maintenance
- •Transport of nutrients
- •Energy provision (when carbohydrates are limited)
Deficiency Signs
- •Muscle wasting and weakness
- •Edema (swelling)
- •Slow wound healing
- •Frequent infections
- •Hair, skin, and nail problems
- •Fatigue and lethargy
- •Mood changes and irritability
- •Growth delays in children
Excess Signs
- •Kidney strain in susceptible individuals
- •Potential calcium loss
- •Dehydration
- •Bad breath
- •Digestive discomfort
- •Weight gain if calories exceed needs
Best Food Sources
- •Lean meats (chicken, turkey, lean beef)
- •Fish and seafood
- •Eggs
- •Dairy products (Greek yogurt, cottage cheese)
- •Legumes (beans, lentils, chickpeas)
- •Tofu and tempeh
- •Seitan
- •Quinoa
- •Nuts and seeds
Absorption Facts
- •Animal proteins typically have higher digestibility than plant proteins
- •Cooking improves protein digestibility
- •Protein digestion starts in the stomach with pepsin
- •Complete proteins contain all 9 essential amino acids
- •Plant protein combining can achieve complete amino acid profiles
Special Considerations
- •Athletes and active individuals need higher protein intake
- •Older adults benefit from higher protein intake to prevent muscle loss
- •Pregnant and lactating women have increased protein needs
- •Those with kidney disease may need to limit protein intake
- •Vegetarians and vegans should focus on protein variety and quality
- •Protein distribution throughout the day affects muscle synthesis
About Protein
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