Protein is one of the essential nutrients to maintain good health. They are also considered as the building block of the body. Proteins are required for building muscles on bones, to grow hair, for skin and organ, to make enzymes that are required to perform certain body functions. It helps in building tissues, hormones, neurotransmitter and antibodies that serve important body functions. Our body forms protein but essential amount of protein we get from the food we eat. When our body lacks it our health and body suffer. So it is necessary to know the quantity of protein our body requires to keep from getting sick. According to dietitians the required amount of protein depends on various factors such as age, medical condition, physique goals, muscle building and activity level. An athlete requires a large amount of protein to build muscles.
Protein plays an important role in building muscle. More protein helps you build muscle and gain strength. So if you want to build muscle you need to increase your consumption of protein rich diet. It also helps in preserving the muscle you have already built. The main source of protein is an animal product such a meat, fish eggs and dairy products. If you do not eat animal products then it would be little challenging to get required amount of protein your body requires.
1. People who are physically active such as athletes require more protein than people who live sedentary lifestyles.
2. People who walk a lot, swim or do exercise need more protein.
3. Elderly also requires more protein to prevent osteoporosis.
4. Injured people also need more protein for recovery.
The amount of protein intake changes with age:
10 grams per day for babies
19-34 grams per day for school going kids
52 grams per day for teenage boys
46 grams per day for teenage girls
56-91 grams per day for the average male.
46-75 grams per day for the average female.
Here is the list of good source of protein-rich-food to eat -
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