Proteins are necessary nutrients for the body to produce essential parts of the body, such as muscles, hormones, tissues, skin and hair. In addition, the proteins were the neurotransmitters, which are responsible for transmitting the nerve impulses that form the thoughts and the physical commands for the body to move.
Proteins are a nutrient found in foods like meats, fish, eggs and dairy products, and exist 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 the muscle to grow it is necessary to have, in addition to regular physical activity, an adequate consumption of good quality proteins, such as those found in foods of animal origin, such as meat, chicken and eggs.
The amount of protein to be consumed to have hypertrophy varies according to weight and type and amount of physical activity. See which foods help you gain muscle.
2. Produce antibodies
Antibodies and the body's defense cells are made from proteins, and without an adequate intake of that nutrient the immune system gets weakened and the body becomes more susceptible to diseases and infections.
In addition to adequate protein intake, other nutrients such as zinc, selenium and omega-3 are also important for maintaining good immunity. See tips to boost the 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, and therefore healthy hair needs that nutrient.
It is important to remember that foods such as meat and eggs, which are naturally high in protein, are mainly responsible for producing collagen and keratin, and it is not necessary to focus on consumption in foods or collagen supplements.
4. Balancing hormones
Hormones are also substances in the body formed by proteins, and so to have a good hormonal balance it is necessary to properly consume this nutrient. Problems like Polycystic Ovarian Syndrome, stress or anxiety can be caused by hormonal changes, and a balanced diet is essential to improve symptoms and treat diseases.
5. Maintaining a Good Nervous System
Neurotransmitters such as adrenaline and acetylcholine are made of proteins, and are responsible for transmitting the nerve impulses that generate the thoughts, emotions and commands that make the whole body move and function properly.
6. Wound recovery and surgeries
Proteins are the main basis for the formation of new tissues, being necessary to recover problems such as wounds and cuts of surgeries. 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 intake after major surgeries such as heart surgery and organ transplantation.
7. Transporting oxygen
Red blood cells, the cells responsible for transporting oxygen in the blood, are made up of proteins, so a low intake of this nutrient can cause problems like anemia, weakness, pallor and lack of readiness.
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 on low-carbohydrate diets. Each gram of protein provides 4 kcal, the same amount provided by carbohydrates.
9. Maintaining joint health
The joints are formed by tendons and have a large presence of collagen, which functions as a buffer between the bones, preventing them from wearing out and the onset of pain. So, because collagen is made of proteins, they are also important for maintaining good joint health and preventing injuries during the practice of physical exercises, which force 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 like doors that allow the entrance of the nutrients digested in the organism.
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 requires 0.8 g of protein per kg of body weight;
- Practices light physical activity needs 1.1 to 1.6 g of protein per kg of body weight;
- Practicing bodybuilding requires 1.5 to 2 g of protein per kg of body weight.
This means that a 70 kg bodybuilder needs to ingest 105 g to 140 g of protein, which must be distributed throughout the day to have a good result in maintenance and production of muscle mass. Know 10 Supplements to gain Muscle Mass.
To learn more about protein-rich foods, watch the following video:
