There are three nutrients that supply energy, or calories. Fat, which has 9 calories per gram, and carbohydrates and protein which provide 4 calories per gram.
A regular dietary intake of protein is vital for maintaining health. Proteins form important structural parts in the body, make up much of the blood, help regulate many body functions, and can fuel the body.
Amino Acids are the building blocks of protein. Proteins supply amino acids, the building blocks that build, repair, and maintain your body tissues. Protein helps to promote growth of skin, nails, and hair. Protein is needed to build muscles as well as other body tissues. Protein can also provide energy when carbohydrates and fats are in short supply. If protein is broken down and used for energy, it cannot be used to maintain body tissues.
Remember that additional protein over what your body needs offers no added benefit. Your body does not store protein. Extra amounts of protein can be burned for energy if needed, otherwise it is converted to fat for storage.
Amino acid supplements are unnecessary since a balanced diet provides an adequate supply. Too much protein can actually be harmful. It puts added stress on kidneys and can contribute to dehydration.
The Recommended Dietary Allowance (RDA) for protein for males ages 19-24 years is 59 grams per day, while females of the same age need about 46 grams.
If you want to determine a more specific protein need based on your body weight you may use this formula: 0.36 grams of protein per pound of body weight. For example, a person weighing 140 pounds would need 50 grams of protein per day (140 X 0.36).
Athletes: Most athletes need only slightly more protein; about .5 to .75 grams of protein per pound of body weight. For a 140 pound athlete, that would be 70-105 grams of protein each day. That is only about 2 to 4 ounces more meat, chicken, or fish a day than the recommendation for non-athletes
Some high protein foods are also high in fat. By choosing foods wisely it is not difficult to meet your protein needs and limit fat intake at the same time. Low fat dairy products such as skim milk, yogurt and low fat cheese contain the same amount of high quality protein as higher fat dairy products.
Choose white meat when eating chicken or turkey. Remove the skin before cooking to reduce the fat even further. Broiled fish is also a good choice. Trim all visible fat from beef or pork before cooking. Bake, broil or grill meats and avoid fried foods. Remember that most individuals can easily meet their protein needs by eating a balanced diet, which includes only 4-6 ounces of meat (cooked weight).
Food item |
Amount of Protein (in grams) |
|---|---|
| 1 oz meat, fish, poultry or cheese | 7 |
| 1 egg | 7 |
| 1 cup milk or yogurt | 8 |
| 1 Tablespoon peanut butter | 4.5 |
| 1/2 cup legumes | 9 |
| 1/2 cup grains | 3 |
Animal proteins contain all the essential amino acids. Vegetarians who consume dairy products rarely have a problem meeting their protein needs. Vegetarian sources of protein include legumes (beans and peas), seeds and nuts. Grains also contain a small amount of protein in each serving. In order to obtain essential amino acids, vegetarians should make an effort to eat a variety of foods throughout the day: grains, vegetables, fruits, seeds, nuts, and legumes.
Too Much: Many people consume high amounts of protein in hopes that it will help increase muscle mass. Despite this trend, large amounts of protein are not necessary in the diet. When you intake more protein that your body needs, it is used either for energy or is turned into fat. Therefore, a high protein diet does not guarantee an increase in muscle mass.
Too Little: Without adequate protein in the diet, your body cannot maintain its various tissues (hair, skin, muscle), and muscle building is not possible. If a person eats too few calories, the protein consumed will be used for energy and again, tissue maintenance and muscle building suffers.
