Proteins aka building blocks of the body

Proteins are the building blocks of our bodies! Amino acids are the building blocks for the body. Protein is necessary for building and maintaining body tissue. These amino acids are classified as: indispensable, dispensable, and conditionally indispensable. We have 20 common amino acids that are vital to our bodies, making it so we can be healthy and live.

Indispensable are 9 amino acids that our bodies cannot manufacture these acids sufficiently or the quantity needed. These 9 amino acids are essential in a healthy diet and should not be left out! (Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)

Foods that are high in amino acids include: eggs, meat, soya beans and quinoa. Some of the other foods that have high levels of amino acids in them are: cheese, fish, milk, potatoes, soy, yogurt and turkey.

Dispensable amino acids is a little confusing because, they are the five amino acids that the body can synthesize but, it must come from other amino acids that are supplied from the diet. So they don’t have to be consumed everyday but you would like to include these amino acids in your diet. (alanine, aspartic acid, asparagine, clutamic acid, and serine)

Conditionally indispensable amino acids are the remaining 6 amino acids that the body needs. These amino acids are like dispensable because they are synthesized in the body, but also must be obtained from the diet. These amino acids use other enzymes to help convert the amino acids from the diet into synthesized amino acids. (argineine, cysteine, glutamine, glycine, proline, and tyrosine)

Functions of proteins

Protein is the primary tissue building of every cell in the body. Protein makes up the muscles of our bodies, organs, brain, nerves, skin, hair, and nails. Protein even plays a role in our regulatory systems like producing enzymes, hormones, and blood plasma. The main function of protein is to repair worn out, wasted, or damaged tissue and re builds new strong tissue. Protein is needed to help meet growth needs and maintain tissue though out life.

Other important functions of protein are: water and pH balance, metabolism and transportation, the body defense system, and the energy system.

Food sources of protein: Meat, poultry, beans/legumes, nuts, dairy products, sea food, guavas, avocados, asparagus, cauliflower, dates, broccoli, spinach, Brussels sprouts, sweet corn, egg whites, apricots, tangerine, coconut, bananas, blueberries, tofu, mango, figs, and apples.

Recommended daily allowance is 10%-35%

1 gram = 4 k cal protein

How to calculate the intake for protein

Say your daily calories needed are 2200 kcal

1)      2200 kcal X 0.10 = 220 kcal a day

2)      2200 kcal X 0.35 = 770 kcal a day

3)      So your range of protein calories is between 220 and 770 kcal a day.

4)      220 kcal / 4 kcal = 55 g of protein per day

5)      770 kcal / 4 kcal = 192.5 g of protein per day

6)      So your range of grams of protein is between 55-192.5 grams a day

To calculate the recommended dietary allowance relative to ideal body weight

Based on recommended dietary allowance of 0.8 g protein/kg body weight per day (you will use this in number 3)

1)      Covert weight in pounds to weight in kg (2.2 lbs = 1 kg)

2)      Example: 123 / 2.2 = 55.9 kg

3)      55.9 g X 0.8 g/kg = 44.7 g of protein a day (minimum)