September 08, 2022

Why Do We Need Protein? The Importance of Protein in Diet.

the importance of protein in the diet

Do you think that protein is only for people who frequently go to the gym? If you have this thought on your mind, the answer is definitely no! Protein is one of the essential nutrients for the human body. If you are human, you need protein!

We are here to explain why protein is important for everyone, not just for the fitness enthusiast.

Why do you need protein in your body?

Protein is an essential nutrient for humans that provides amino acids, which are key building blocks of muscle and other tissues. There are about 20 different amino acids that link together in different combinations.

Some amino acids can be made by your body, there are 11 of these and they’re known as non-essential amino acids. There are 9 essential amino acids that your body cannot make, you need to get these amino acids from your diet so that your body can function.

Protein is important for several body functions, including energy production, growth and maintenance of tissues, providing structure and motion, transport of nutrients, and keeping the immune system strong.

7 important functions of protein in your body

 functions of protein in the body

Provides energy

Protein is one of the three major macronutrients that supply your body with energy. Protein provides 4 calories per gram, which is the same amount of energy that carbohydrates provide.

Carbohydrates and fats are much suited for providing energy, they’re metabolized more efficiently compared to protein [1]. However, if your carbohydrates and fats stores are low, the body will take amino acids from the blood and body tissues and oxidize them to provide energy.

Growth and maintenance

Your body needs protein for the growth and maintenance of tissues. Protein is broken down into amino acids which are an essential building block of body tissues, including muscle, skin, bones, and hair. Your body’s protein needs are based on your health and activity level.

Under normal circumstances, your body breaks down the same amount of protein that it uses to build and repair tissues. In certain circumstances such as illness, pregnancy, and breastfeeding, it breaks down more protein than it can create, thus increasing your body’s needs.

Besides that, people who recover from an injury or surgery, older adults, and athletes require more protein as well.

Immune function

Protein helps form immunoglobulins, or antibodies, to fight infection[2].

Antibodies or immunoglobulins are proteins in your blood that help protect your body from harmful substances such as bacteria and viruses.

They also trigger and work with other immune system cells to destroy invaders to help prevent infection, disease, and illness [3].

Transport and stores nutrients

Proteins also play a crucial role in transporting substances around the body. The substances transported by these proteins include nutrients like vitamins or minerals, blood sugar, cholesterol, and oxygen.

For example, hemoglobin is a protein that binds oxygen in the lungs and transports it to all the tissues in the body. Glucose transporters (GLUT) move glucose to your cells, while lipoproteins transport cholesterol and other fats in your blood.

Proteins also have storage roles. Ferritin is a storage protein that stores iron [4].

Provide structure and motion

The function of structural protein is to provide mechanical support for cells and tissues. These proteins include keratin, collagen, and elastin, which help form the connective framework of certain structures in your body.

Collagen is one of the most abundant and best-known structural proteins in the body. It is a strong, fibrous protein found in connective tissues such as tendons and ligaments and makes up about 30% of bone tissue [5].

Elastin is several hundred times more flexible than collagen. Its high elasticity allows many tissues in your body to return to their original shape after stretching or contracting, such as your uterus, lungs, and arteries.

Keratin is another strong, fibrous structural protein that is found in your skin, hair, and nails.

The contractile proteins, actin, and myosin found in muscle are involved in the movement.

Balance fluids

Proteins regulate body processes to maintain fluid balance.

The most abundant protein in the blood is called albumin and it acts like a water magnet to pull water from tissues into the blood vessels.

If you don’t eat enough protein, there are low levels of albumin in the blood. Consequently, these proteins can no longer keep blood in your blood vessels, and the fluid moves into the tissue, this condition is known as edema, which can result in swelling and tissue damage [6].

Balance pH

A variety of buffering systems allows your bodily fluids to maintain normal pH ranges.

Protein plays a crucial role in regulating the concentrations of acids and bases in your blood and other bodily fluids.

One way your body regulates pH is with proteins. An example is hemoglobin, a protein that makes up red blood cells.

Hemoglobin binds small amounts of acid, helping to maintain the normal pH value of your blood.

Recommended daily intake of protein

Protein has many roles in your body and these functions make protein one of the most important nutrients for your health. Hence, it is important to meet the daily recommended protein intake to maintain your health.

How much protein do you need every day?

The recommended dietary allowance (RDA) of protein for the average adult is 0.8g per kilogram of body weight per day. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In other words, it’s the minimum amount you need to keep from getting sick, not the specific amount you are supposed to eat every day.

Hence, The minimum daily protein intake = 0.8 g x body weight (kg) The ideal daily protein intake = 1 g x body weight (kg)

protein recommended daily intake calculator

If your weight is 60 kg, you need at least 48 grams of protein per day; ideally, you can consume 60 grams of protein per day, which is equivalent to 10 eggs/ 8 cups of milk/ 102 shrimp/ 354 almonds.

It’s important to make sure you are getting enough protein throughout the day by eating a variety of sources. If you cannot get enough protein from your daily diet, especially for the groups who require more protein intake such as people who recover from surgery, pregnant women, breastfeeding mothers, athletes, the elderly, etc., you can choose to consume Lasché X protein powder!

people who need higher levels of protein intake

How Lasché X Protein Powder supports daily protein intake

LaschéX Pea Protein Isolate is a plant-based protein powder. It is suitable for the whole family and it helps to supplement your daily protein intake. With just one serving (2 scoops), it provides you with 20g of high protein.

It contains a combination of 2 plant-based proteins —— pea protein and patented brown rice protein. This combination provides the same complete amino acids as whey protein. Hence, vegetarians can easily get their plant-based protein source from Lasché X Protein Powder.

You can choose between 2 tasty flavors —— Cocoa & Hojicha to support your daily protein intake. Both are good sources of protein and they are not chalky and do not have an aftertaste.

Lasché X protein powder supports daily intake

If you often dine out and didn’t get a balanced diet daily, get your protein intake with just a cup of Lasché X Protein Powder. You can consume it anytime throughout the day. You could also start your day with Lasché X protein powder as a high-protein and nutritious breakfast! For the fitness enthusiast, you can drink Lasché X Protein Powder 30 to 60 minutes after a workout for muscle recovery.

best time to consume laschex protein powder

Read more about our LASCHÉ X Pea Protein Isolate here.

Shop Now 🛒

References

  1. Rui L. (2014). Energy metabolism in the liver. Comprehensive Physiology4(1), 177–197. https://doi.org/10.1002/cphy.c130024
  2. Li, P., Yin, Y. L., Li, D., Kim, S. W., & Wu, G. (2007). Amino acids and immune function. The British journal of nutrition98(2), 237–252. https://doi.org/10.1017/S000711450769936X
  3. Libretexts. Antibody Proteins and Antigen Binding. Date Accessed: 14th July 2021. Available from: [https://bio.libretexts.org/@go/page/11785]
  4. MacKenzie, E. L., Iwasaki, K., & Tsuji, Y. (2008). Intracellular iron transport and storage: from molecular mechanisms to health implications. Antioxidants & redox signaling10(6), 997–1030. https://doi.org/10.1089/ars.2007.1893
  5. Pennsylvania State University. Protein’s Functions in the Body. Date Accessed: 14/07/20 Available from: [https://psu.pb.unizin.org/nutr100/chapter/7-5-proteins-functions-in-the-body/]
  6. Scallan J, et al. Capillary Fluid Exchange: Regulation, Functions, and Pathology. Morgan & Claypool Life Science: San Rafael, CA; 2010.

Leave a comment