All you need to know about Protein

We know that protein:

1. It is a component of each cell in the body.
2. Used to build and repair tissues.
3. Makes hormones and enzymes

How much protein is needed:

1. Depends on age, gender and activity levels.
2. Basic recommendation is 0.8 grams/kg.
3. Body needs to replenish protein stores continuously.
4. Trained individual may need higher protein for muscle repair. A safe zone would be more than 0.8 grams/kg to 1.1 grams/kg.

Some other facts:

1. People have survived more than 40 days without food, hence without protein. However, after prolonged starvation, people could die because of amino acid deficiency.
2. Some researches claim, protein consumption should not exceed 20-30 grams in a single meal, other present no such claims.
3. Plant protein comes with less health risk than animal protein.
4. Excess protein could lead to gout, gastrointestinal discomfort, bad breath.
5. Estimated absorption rate is 1.3-10 grams protein per hour. Whey protein absorbs faster than casein or any other type of protein.
6. 30-40% less protein is absorbed when raw eggs are consumed.

Protein sources:

Andrews.Ryan. All about protein: what is it and how much do you need. www.precisionnutrition.com. Retrieved from

http://www.precisionnutrition.com/all-about-protein

Galan.Nicole. (2016). All about Protein. www.abouthealth.com. Retrieved from

http://pcos.about.com/od/losingweight/a/protein.htm

Picture. Proteins. www.nutrientreviews.com. Retrieved from

http://www.nutrientsreview.com/proteins