Daily Protein requirement
A balanced diet means proper combination of carbohydrate, protein, fat, vitamins and minerals. Normal ratio – carbohydrate: protein: fat is 4:1:1. 15-20% of the daily meal should be protein. Daily Protein requirement is necessary in order to stay healthy. One gram protein produces 4 calories. Protein plays a vital role in bodybuilding. It promotes cell growth and rejuvenates dead muscles. Protein is a chain of amino acids, which are of two types- an essential amino acid and non-essential amino acid. Proteins obtained from plants are called plant protein and from an animal is called animal protein.
According to Recommended Dietary Allowance (RDA) 1989 proper combination of essential amino acids is: Tryptophan (3.5 mg),Isoleucine (10 mg), Lysine (12mg), Valine (10 mg), Leucine (14 mg), Phenylalanine (14 mg), Methionine (13 mg)and Threonine (7mg). 28 mg Histidine is essential for infants. These essential amino acids can not be produced by our body, can only be obtained from food.
Protein requirement varies from one to another according to age, sex and physical condition. For an athlete or an ill person or a normally fit person, the amount of required protein is different. In our body, essential amino acids consumed from food also helps in non-essential protein production. Animal proteins contain a maximum number of essential amino acids but high in fat. Each plant protein does not contain all essential amino acids. Amino acids required for strong bone, muscle building, and cell repair, are found in milk and egg especially egg white. Proteins that contain all essential amino acids are called complete protein, like- fish, meat, milk, yogurt, egg, and quinoa. And proteins that do not contain all essential amino acids are incomplete protein, like- grains, pulses, vegetable, and nut & seeds.
Everybody should eat proper amount of protein. 0.9 gm of protein per kg of body weight should be consumed. Inadequate protein consumption causes muscle breakdown which leads to a disease called kwashiorkor. Lack of protein consumption causes fatigue, less immunity, several cardiovascular and respiratory problems. Though people think that eating protein-rich food will make them overweight, in fact, Protein rich diet is a major factor in weight management.