Low Carb Diets – How Much Protein Do You Need

What is protein?

Millions of different proteins occur in nature. Protein is made
of chains of amino acids held together by peptide bonds. There
are about 20 amino acids that can be bound together in various
combinations to make the millions of different proteins. There
are two groups of amino acids: non-essential amino acids, which
are made by your body and essential amino acids, which have to
come from your food.

Why does my body need protein?

Protein is an important part of muscle fibre, cell walls, skin,
nails and hair. You are losing protein all the time as you shed
dead skin cells, nails and hair and it has to be replaced. At
times your body needs more protein, like when you’re growing,
when you’re pregnant or breast-feeding, or when wounds are
healing. Protein is a source of energy for your body and the
amino acids are used to make things like adrenaline and
antibodies to fight disease.

How does my body digest the protein I eat?

When you eat protein, your body’s digestive system breaks it
down into its component amino acids. These are absorbed into
your bloodstream through the walls of your small intestine and
your liver. Your body puts the amino acids together in whatever
combinations it needs, e.g. to make hair protein or new skin
cells. Proteins include nitrogen molecules and one of the
byproducts of digesting proteins is ammonia. This is converted
into urea which is filtered by the kidneys and passed as urine.

How much protein does my body need?

Health authorities in the U.S.A., Canada and Australia recommend
a daily intake of 0.75 – 0.8 grams of protein per kilogram of
bodyweight. If you weigh 80 kilograms, that’s 60 grams of
protein a day. High protein (or low carbohydrate) diets will
recommend more.

Can my body store protein?

No. You need to eat the protein your body needs every day. Any
excess protein is converted into urea and passed as urine.

Are all proteins the same?

Different proteins are made up of various combinations and
amounts of amino acids. Proteins from animals, fish, poultry,
soy and Amaranth contain all of the essential amino acids and
are they are easily digestible. Proteins from plants and grains
do not usually have all of the essential amino acids and you
need to eat a selection of them to get all the amino acids you
need.

What if I don’t eat enough protein?

Most people eat more than enough protein. If you don’t eat any
animal products, you should eat a wide variety of plant and
cereal foods. Some symptoms of protein deficiency are: poor
growth, weight loss, muscle wasting, iron deficiency, swollen
feet and ankles.

Is it dangerous to eat too much protein?

There are risks associated with following a high protein diet
for a long time. Your kidneys have to collect and filter more
toxic byproducts. This may affect the function of your kidneys,
particularly if you have diabetes. It is possible for calcium to
be lost from your body. If animal products are your main source
of protein, you should avoid those that are high in saturated
fats and cholesterol because they will increase the risk of a
number of diseases including heart disease.

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