Protein: The Power Behind Your Body’s Charisma

In professional practice, clients from diverse backgrounds often present various challenges related to their health. Common symptoms observed include skin issues, thinning hair, brittle nails, mood fluctuations, poor sleep quality, frequent illness, and body pain. These conditions may be linked to nutritional factors, such as protein deficiency.

What protein does:

The human body experiences continuous wear and tear, countered by cellular renewal through the breakdown and re-synthesis of proteins, a process known as protein turnover. Examples of protein turnover rates in different tissues include:

• Muscles: Complete renewal every 50 to 100 days

• Liver: Renewal within approximately one week

• Intestine: Protein renewal takes about two days

• Brain: Protein turnover occurs roughly three times faster than muscles, with theoretically full renewal in about three weeks

• Skin: Younger adults experience turnover in 2 to 4 weeks, while older adults require 6 to 12 weeks

Generally, the body synthesizes around 300 grams of protein daily, which supports tissues, hormones, enzymes, and blood proteins. With an average intake of 70 grams of dietary protein, approximately 230 grams of amino acids are recycled each day from tissue breakdown. Essential amino acids, not produced by the body, must be obtained from food. Some nitrogen is lost during this process (via urine, feces, sweat, and skin shedding), making total recycling impossible.

Why proteins matter to you:

Protein from dietary sources is necessary for maintaining health and fitness. Inadequate protein intake can result in several effects:

• Muscle loss and weakness, affecting physical performance

• Reduced immune function, increasing susceptibility to illness and prolonging recovery

• Decreased growth of skin, hair, and nails

• Slower metabolism, potentially leading to weight gain and metabolic disorders

• Impaired growth and cognition in children

• Hormonal and enzyme deficiencies, impacting regulation of mood, blood sugar, hunger, and other physiological processes

Protein requirements by lifestyle

Lifestyle	Activity Level	Daily Protein Requirements (gm /kg of body weight)
Sedentary	Minimal to no physical activity	0.8 – 1.0
Moderately active	Regular exercise 3 – 5 days a week	1.2 to 1.7
Highly active	Intense workouts, daily training, endurance or strength sports	1.4 to 2.4 (or higher)

Protein requirements vary significantly based on a person's lifestyle, particularly their level of physical activity. The following table provides a general guideline for daily protein intake in grams per kilogram of body weight (g/kg body weight) for different activity levels.

Important Considerations:

1. The values provided are general recommendations. Individual needs can vary based on factors such as age, sex, overall health, and specific fitness goals (e.g., muscle gain, fat loss).

2. The recommended dietary allowance (RDA) of 0.8 g/kg body weight is the minimum amount of protein needed to prevent a deficiency. Many experts now suggest a higher intake for optimal health.

3. For individuals aiming to build muscle, protein intake is typically at the higher end of the ranges listed for active people.

4. During periods of caloric restriction (e.g., for weight loss), a higher protein intake within the recommended ranges can help preserve muscle mass.

5. It's important to consult with a healthcare professional, registered dietitian, or certified personal trainer to determine the appropriate protein intake for your specific needs.

What should you do now?

1.      Assess your protein requirements

2.      Plan your meals to spread out protein intake

3.      Execute the meal plan at least 70-80% of the time

To ensure sufficient protein intake, please read the article here: https://www.myinsight.in/post/my-protein-sources