Protein supplies the basic building blocks of life. They are the body’s main structural element. The proteins, in its original form, are too large to be absorbed through the intestines. The body breaks them down into smaller components called amino acids. The amino acids are small enough to penetrate the intestinal wall and are absorbed into the blood stream. The amino acids are used to build and maintain the body’s structure. The amino acids not used for this are used for energy.When you look in the mirror you are seeing protein in action. Your hair, eyes, skin, bones, heart, veins, muscles and genes that carry your personal blueprint are made of protein. While other foods are important, it is protein that actually builds your muscles.
Protein gives your body what is necessary for growth, recovery and repair. We need protein for growth. Enough intake of protein is essential to our health. Protein is needed for:
Growth and development in child
Cell maintenance and repair
Regulation of body functions
Various tasks that fat and carbohydrates cannot do
Protein is consists of amino acids. Proteins from different types of foods contain different types of amino acids. These amino acids are used by our body to create protein that we need. Amino acids can be categorized into two broad types, non-essential amino acids and essential amino acids.
Protein Type
|
Food
|
Protein (g)
|
Animal Protein
|
Chicken breast (without skin)
|
42
|
Ostrich / 100g
|
39
|
|
Roasted lean beef /100g
|
32
|
|
Cod / 175g
|
31
|
|
Venison / 100g
|
22
|
|
Prawn (peeled) 100g
|
17
|
|
Plant Protein
|
Soya beans / 50g
|
18
|
Lentils / 50g
|
12
|
|
Red kidney beans / 50g
|
11
|
|
Baked potatoes / 225g
|
8
|
|
Tofu / 100g
|
8
|
|
Pasta / 50g
|
6
|
Essential amino acids are provided from our daily diets. Our body cannot create these amino acids from other amino acids. Unlike essential amino acids, our body can make non-essential amino acids from other amino acids that we consume. The daily intake of protein can be up to 15% of the total nutrients we eat. One way to work out how much protein you need for a day is multiply your weight with 0.75 protein per day. So if you weight about 51kg, you need about 38g of protein a day. If you weight about 70kg, you need slightly more than 52g of protein a day.
