- 1. Produce muscle mass
- 2. Produce antibodies
- 3. Maintain healthy skin and hair
- 4. Balance the hormones
- 5. Maintain a good Nervous System
- 6. Wound recovery and surgery
- 7. Transport oxygen
- 8. Provide energy
- 9. Maintain joint health
- 10. Digest and absorb food
- Amount of protein to eat per day
Proteins are necessary nutrients for the body to produce essential parts of the body, such as muscles, hormones, tissues, skin and hair. In addition, proteins were neurotransmitters, which are responsible for transmitting the nerve impulses that form thoughts and physical commands for the body to move.
Proteins are a nutrient found in foods such as meat, fish, eggs and dairy products, as well as in foods of plant origin, such as soybeans, beans, peanuts, sesame and lentils.
Here are 10 reasons to eat protein:
1. Produce muscle mass
Proteins are essential nutrients for the maintenance and increase of muscle mass, because for muscle to grow it is necessary to have, in addition to the practice of regular physical activity, an adequate consumption of good quality proteins, such as those found in animal foods, such as meat, chicken and eggs.
The amount of protein to be consumed for hypertrophy varies according to weight and the type and amount of physical activity practiced. See which foods help you gain muscle mass.
2. Produce antibodies
The body's antibodies and defense cells are made from proteins, and without an adequate intake of this nutrient, the immune system is weakened and the body becomes more susceptible to diseases and infections.
In addition to adequate protein consumption, other nutrients such as zinc, selenium and omega-3 are also important for maintaining good immunity. See tips to boost your immune system.
3. Maintain healthy skin and hair
Proteins are responsible for forming collagen, a substance that gives firmness to the skin and prevents wrinkles and expression marks. In addition, keratin, the main component of hair, is also a protein, which is why healthy hair needs this nutrient.
It is important to remember that foods such as meat and eggs, which are naturally rich in protein, are primarily responsible for producing collagen and keratin, so there is no need to focus on food or collagen supplements.
4. Balance the hormones
Hormones are also substances in the body formed by proteins, which is why to have a good hormonal balance it is necessary to consume this nutrient properly. Problems such as Polycystic Ovary Syndrome, stress or anxiety can be caused by hormonal changes, and a balanced diet is essential to improve symptoms and treat diseases.
5. Maintain a good Nervous System
Neurotransmitters like adrenaline and acetylcholine are made of proteins, and are responsible for transmitting the nerve impulses that generate thoughts, emotions and commands that make the whole body move and function properly.
6. Wound recovery and surgery
Proteins are the main basis for the formation of new tissues, being necessary to recover problems such as wounds and surgical cuts. They form essential parts of the body, such as blood vessels, connective tissue, cells, collagen and skin, and it is important to have adequate protein consumption after major surgery, such as heart surgery and organ transplantation.
7. Transport oxygen
Red blood cells, cells responsible for transporting oxygen in the blood, are made up of proteins, which is why a low consumption of this nutrient can cause problems such as anemia, weakness, pallor and lack of disposition.
8. Provide energy
In addition to carbohydrates and fats, proteins can also be used as a substrate to produce energy in the body and regulate blood glucose, especially in diets low in carbohydrates. Each gram of protein provides 4 kcal, the same amount provided by carbohydrates.
9. Maintain joint health
The joints are formed by tendons and have a large presence of collagen, which works as a buffer between the bones, preventing their wear and the appearance of pain. Thus, as collagen is made of proteins, they are also important for maintaining good joint health and preventing injuries during physical exercise, which strain the joints a lot. See what it is for and when to use collagen.
10. Digest and absorb food
Gastric juice and digestive enzymes are made up of proteins, responsible for breaking down food into smaller particles that will be absorbed by the intestine.
In addition, the cells of the intestine have transporters that are formed by proteins and that act as doors that allow the entry of digested nutrients into the body.
Amount of protein to eat per day
The required amount of protein to be eaten per day varies according to the person's weight and physical activity. For example, an adult who:
- Does not practice physical activity needs 0.8 g of protein per kg of weight; Practice light physical activity needs 1.1 to 1.6 g of protein per kg of weight; Practice weight training requires 1.5 to 2 g of protein per kg of weight.
This means that a bodybuilder with 70 kg needs to eat 105 g to 140 g of protein, which must be distributed throughout the day to have a good result of maintenance and production of muscle mass. Meet 10 Supplements to gain muscle mass.
To learn more about protein-rich foods, watch the following video:
