Protein as a sports nutrition is used to gain weight, lose weight, and shape the body. Protein helps preserve muscle tissue (inhibits catabolism). It is found in great amounts in chicken and fish. Other natural sources of protein are beans, nuts, meat, and whole grains. It is known that low carbohydrate diets can promote weight loss and increase lean muscle mass.

The purpose of this article is to provide a more detailed explanation on what protein is and how to use it in a healthy diet.

What is Protein?

Protein is made up of a number of amino acids. The body does not produce its own protein, it is obtained from food. There are three major groups of amino acids: tryptophan (5-HT), lysine (SAM) and arginine (AG). There are also small amounts of non-protein amino acids (for instance: arginine homocysteine (AHTH) and alanine (ALA)).

The body makes essential amino acids for the development of the central nervous system. Proteins are made up of large molecular units called peptides. Proteins are organized into chains of amino acids that move as a unit.

The daily needs of protein are far greater than the needs of amino acids. Any extra amino acid or peptide that is required by the body is added to the total. This explains why it is important to eat a variety of proteins to meet all of the needs of the body. This helps prevent the body from producing too much of any particular protein.

Three main purposes of protein intake are:

  1. First, and most important, protein is needed to provide the body with the amino acids needed for growth and repair.
  2. Second, it is needed for muscle building.
  3. Third, it is necessary to maintain muscle mass in times of extended dieting.

Protein requirements vary depending on what food you eat. Larger animal foods have more protein than vegetables. Additionally, meat has more saturated fat than vegetables. Finally, most legumes, nuts, seeds, and beans contain more protein than fruits and vegetables.

How to Find How Much Protein You Need

The amount of protein in a specific food is indicated by the serving size. For example, a cup of spaghetti is about 70 grams of protein, so you can eat 1/3 cup of spaghetti to get 70 grams of protein.

Not all foods contain all the needed amino acids. Dairy products and cereals are high in carbs, and grain products are low in protein.

The US Department of Agriculture recommends that healthy adults get the following amounts of protein per day:

Protein RDA for Body Weight: 0.8 to 1.2 grams per kg of body weight

Protein RDA for Ages: 0.8 to 1.2 grams per kg of body weight

Protein RDA for Individuals: 0.8 to 1.2 grams per kg of body weight

Remember that the protein requirements can vary due to the type and amount of food you eat, as well as genetic makeup. Individuals can become deficient in protein due to genetic and environmental factors. To help keep your protein intake balanced, you should try to eat more complex proteins, such as whole-grain foods, legumes, nuts and seeds, and vegetables.

Here is an example of how much protein you need to eat every day.

How to Choose the Best Protein

Protein is not an easy substance to find on a food label. The same food can have different grams of protein per serving depending on the brand, brand name and packaging. The goal is to find the protein that is the least expensive and highest quality. Be sure that any packaging and labeling does not overstate or misrepresent the amounts of protein.

Some people prefer consuming one type of protein for specific activities. If you are training for weight lifting, it is recommended that you choose a diet low in carbohydrates and higher in protein. Avoid eating too much protein in a single meal because this may cause a protein rebound effect, leading to protein deficit and weight gain.


Don’t be tempted by the packaged protein supplements that claim to contain the same amount of protein in half the package. To get the same amount of protein in half the package, you must consume an amount twice the amount that you would get in one serving. The protein package may also mislead you into thinking that you are getting

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