Adequate protein intake is consuming a sufficient amount of protein to meet your body’s physiological needs for various functions. According to studies, 0.8 grams of protein per kilogram of body weight is required, while for those engaged in physical activities or sports, 1.2 or 2.2 grams per kilogram of body weight is required. Here are six (6) importance of adequate protein intake.
Muscle Maintenance; adequate protein intake is essential for repairing damaged muscle fibers, especially after physical activity or exercise. Protein is composed of amino acids, which are the building blocks of muscle tissue, so regular intake is necessary for muscle growth, repair, and maintenance.
Cellular Function; cell membranes, cytoplasm, and organelles all need protein for their integrity and function. Proteins play a key role in the structure and function of the cells, tissues, and organs in the body.
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Weight Management; protein-rich foods tend to be more satiating than carbohydrates or fats, this helps in controlling appetite and reducing calorie intake which is beneficial for those looking to manage or lose weight.
Bone Health; adequate protein intake supports bone density and can reduce the risk of fractures. Also, collagen, a structural protein, is a major component of bones and contributes to their strength and flexibility.
Blood Sugar Control; protein meals can slow the absorption of carbohydrates, which helps to maintain more stable blood sugar levels. Protein intake is important for individuals with diabetes or those at risk of insulin resistance.
Immune System Support; protein plays a key role in the immune system’s defense against pathogens. Protein deficiency can compromise the immune system, making the body susceptible to infections.
In conclusion, include a variety of protein such as lean meats, dairy, legumes, and plant-based options to ensure a diverse range of essential amino acids.