Proteins are essential macro-nutrients. They are present in every part of your body. Similar to water, protein is the most abundant substance in your body. Proteins are also necessary for the production of antibodies, which fight against infection and illness. They are the main nutrient that keeps our bones strong and healthy. Consuming protein daily in correct proportion will promote weight loss and reduce hunger cravings.
Protein is a major component of all muscles, tissues and organs and is vital for practically every process that occurs within the body such as metabolism, digestion and the transportation of nutrients and oxygen in the blood.
Consuming protein rich diet as first meal of the day helps body as it is in a catabolic state and therefore you are at the risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead.
Research has shown that protein should be consumed immediately after workout to get optimal muscle growth as metabolic windows exists for first 15 to 45 minutes after exercise to influence protein synthesis.
Amount of protein consumption per day depends on the weight of the individual. As a rule of thumb it is calculated as below
Daily protein consumption (grams) = Weight of a person (kg) x 2
One important thing to keep in mind is that you need to consume lot of water when you include protein in your diet. Too much protein also puts a strain on the liver and kidneys. Foods that contain protein have high levels of nitrogen, which are harmful to the body and must be eliminated. The role of the kidneys is to filter out waste products and therefore an excess of protein will force the kidneys to work harder to remove the nitrogen waste from the body. If protein is high in body it may lead to Gout attack due to increased uric acid levels.
The best sources of protein are milk, eggs, cheese, beans, chicken, turkey, Salmon, tuna, beef, whole grains, lentils and nuts.
Natural sources of protein are recommended than using the supplements like whey and casein.