Protein can help you shed those unwanted pounds-and keep your belly full. But it’s important to eat the right amount and the right kind of protein to get its health benefits. Proteins are the main building blocks of the body. They’re used to make muscles, tendons, organs and skin.

 Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions.

Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes.

Some of these amino acids can be produced by the body, while we must get others from the diet. The ones we cannot produce and must get from our foods are called the “essential” amino acids.

Protein is not just about quantity. It’s also about quality.

Generally speaking, animal protein all the essential amino acids in the right ratio for us to make full use of them (only makes sense, since animal tissues are similar to our own tissues).

If you’re eating animal products (like meat, fish, eggs, or dairy) every day, then you’re probably already doing pretty well, protein-wise.

If you don’t eat animal foods, then it is a bit more challenging to get all the protein and essential amino acids that your body needs.

Most people don’t really need protein supplements, but they can be useful for athletes and bodybuilders.

Proteins are also two types:

  • Complete proteins
  • Incomplete proteins
complete and incomplete proteins
Fig : complete and incomplete proteins

There are two main types of proteins, according to the Centers for Disease Control and Prevention. The first is called high-quality proteins, and this is the category eggs fall under. These are the most desirable proteins for bodybuilders, because they contain all 20 essential amino acids. Amino acids are the building blocks of protein. The second type of protein is called incomplete proteins, which simply means these proteins don’t contain all 20 amino acids. Rice and beans fall within this category.

How Much Protein Should You Eat Per Day?

The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

This amounts to:

  • 56 grams per day for the average sedentary man.
  • 46 grams per day for the average sedentary woman.

It turns out that the “right” amount of protein for any one individual depends on many factors… including activity levels, age, muscle mass, physique goals and current state of health.

Classification of Amino acids

Protein is part of every cell in your body, as it builds and repairs tissues, including your skin and muscles, and makes such vital substances as antibodies and insulin. Beyond its fundamental roles, one of the most interesting things about protein is that your body produces many thousands of different proteins from just 20 amino acids. All 20 fill crucial roles, but they’re not all an essential part of your diet.

Humans can produce 11 of the 22 amino acids. The remaining 11 must be supplied in the food.

Amino Acid Basics

 Amino acids can be used to produce energy, but their primary job is building proteins. Some amino acids also fill non-protein-building roles, such as forming neurotransmitters and hormones. The 20 amino acids have different chemical structures that dictate how they’re used. Each protein consists of 50 to 2,000 amino acids that are connected together in a specific sequence according to genetic instructions, notes the National Institute of General Medical Sciences. After the amino acids are linked, they’re folded and twisted into a unique shape, which determines the protein’s function. Amino acids fit into three categories: essential, nonessential and conditional.

Essential Amino Acids

 The essential amino acids, which are also referred to as indispensable, are the ones you must get through the foods you eat because your body can’t make them. Nine out of the 20 amino acids are essential, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid — histidine — is only essential for infants. Your body doesn’t store amino acids, so it needs a regular daily supply of these essential building blocks.

Nonessential and Conditional

Nonessential is a slightly misleading label because these amino acids actually fill essential roles, but since they’re synthesized by your body, they’re not an essential part of your diet. Of the 11 nonessential amino acids, eight are called conditional amino acids. When you’re sick or under significant stress, your body may not be able to produce enough of these amino acids to meet your needs. The list of conditional amino acids includes arginine, glutamine, tyrosine, cysteine, glycine, proline, serine and ornithine. The remaining three — alanine, asparagine and aspartate — are nonessential.

essential and nonessential amino acids
Fig : Essential and nonessential amino acids

Conclusion of Protein

Protein is very important for almost all of the processes that occur in your body.  It is necessary for your body to make antibodies, which fight against infection and illness, and protein is what keeps our hair, skin and bones healthy. Protein is an important part of our daily diet and it should be consumed every day. Nutritionists recommend that you eat 2-3 servings of dairy products every day and Protein has many important roles in the body; they are part of every cell: muscles, connective tissue, blood-clotting factors, enzymes, immune bodies, hormones, and bones. Many nutritionists also recommend an intake of 1 gram Without sufficient calories from protein, the body will shift from an anabolic state to a catabolic one as it starts tearing down muscle tissue to meet its metabolic needs for protein. Maintaining a diet rich in protein calories from complete protein sources will help prevent the shift to a catabolic state.