What is the impact of proteins on overall well-being?

Question

Hello,

I am a 30 year old female. I am willing to learn more about proteins. How to understand its significance and the impact it has on overall well-being? Please mention the recommended daily protein intake for various age groups and activity levels. Also, mention the type of people who need more protein intake in their diet to support muscle growth. Kindly suggest.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

I can understand your concern Protein is one of the macro nutrients present in our daily diet available in different quantities in different food.The following are the impacts of proteins.

Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.
About 20-30% of protein calories are burned during digestion n metabolism.
A high protein intake can make you burn 80-100 more calories per day.
Eating more protein can lead to major reductions in cravings and the desire to snack late at night with improvement in muscle mass.

Side effects of proteins:

Proteins are, in general, a little more difficult to digest. Hence if one takes excess amounts of protein (particularly if large amount of legumes and pulses are consumed) flatulence and abdominal distention may occur.

Dietary recommendations:

1 gram (gm) per ideal body weight.
1.2 to 1.5 gm if body building from current weight or for weight gain.
Kindly note that pediatric nutrition is different.

I hope this information will help me. Thank you.