Considered an essential macronutrient, protein makes up 75 percent of the human body, which is vital to good health. The human body requires an adequate amount of protein to perform its normal growth functions and maintain muscle mass.
What Is Protein?
Protein, one of the main building blocks of the body, is made up of a chain of 22 amino acids. There are many types of protein, all of which perform various functions so the body can function properly, such as with digestion, muscle movement, and ligament structure.
How Much Protein Do We Need?
The amount of protein an individual requires is based on her body size, gender, age and level of activity. According to the National Academy of Sciences, daily protein consumption should make up 10 to 35 percent of an individual's calories. In general, an adult male should consume between 60 and 70 g per day, and an adult female should consume 50 g per day.
Protein in the Diet
The Recommended Dietary Allowance for protein is two or three servings per day. Protein can be found in numerous foods and drinks. Mainly considered as animal-derived food, such as chicken, meat and fish, protein can also be found in eggs, dairy products, beans and nuts.
Exercise and Protein
People who engage in exercise should consume more protein in their diets. The RDA recommends that they increase their protein intake by 10 to 20 g per day, depending on the intensity of their physical activity.
Insufficient Protein
If individuals do not consume an adequate amount of protein, the body breaks down its own muscle for its needs. Over time, this can directly affect the body and cause weakness in the muscles, immune system malfunctions, and heart and respiratory problems.
Dangers of High Protein
Individuals who consume too much protein, consistently over 100 g over a period of six months or more, may experience problems with their kidneys and an increased risk of coronary heart disease.
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