Why Do We Need Protein?
Why do we need protein? Simple, because protein can keep us healthy!
You eat a hamburger. Your body breaks down that hamburger into amino acids. These amino acids are then re-assembled to make proteins necessary for all cell and biochemical processes in your body. These cell and biochemical processes are necessary to function and to maintain your body. They build cells and tissues, regulate metabolism, regulate hormones, and convert proteins into energy.
Additionally, the protein from that hamburger is directly responsible in the development of antibodies. Antibodies are a protein on the surfaces of your cells that fight bacteria, viruses, parasites, toxins and other foreign substances that can cause illness or infection. When you are exposed to cold and flu viruses, antibodies are what protect your body from being invaded. In the event that you do come down with a cold, protein is responsible for the healing process at the cellular level.
Too little protein in your diet will result in decreased muscle mass, fatigue, a decreased ability to heal, and an increased susceptibility to infection and illness.
How Much Protein Do You Need?
Many opinions vary on this, however, the World Health Organization recommends .45 grams of protein per kilogram of ideal body weight. If your ideal body weight is 120 pounds and you have an average activity level, then you should consume approximately 45 grams of protein a day.
A female’s ideal body weight is calculated by adding 100 pounds for the first 60 inches in height and 5 pounds for each additional inch over 60 inches. A 65 inch woman’s ideal weight would then be 125. A man’s ideal body weight is calculated by 106 pounds for 60 inches and an additional 6 pounds for each additional inch meaning that a 65 inch man should have an ideal weight of 136.
Just to give you an idea of how easy it is to consume 45g of protein, that hamburger you ate has approximately 7 grams of protein per ounce which means that a quarter pound hamburger has 28 grams. The bun likely has 8 grams and if you add a slice of cheese, 8 grams, and lettuce, onion, and tomato, you’re at a total of 46 grams. As you can see, most people are likely to easily meet or exceed their daily protein requirements.
In order to arm yourself against the increasing abundance of germs during cold and flu season, consume healthy proteins like soy, grains, nuts, and lean meats in moderate quantities. And remember, as you increase your activity level, increase your protein intake. Forgetting to do so, will likely result in a lack of energy and mental focus, sugar cravings, and frequent colds or sore throats.
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