Protein: Benefits, Sources, Recommended Intake and Deficiencies

Protein is an essential macronutrient that is necessary for all living organisms. Protein provides structure to cells and tissues, and helps in muscle growth and repair. Our bodies can’t produce protein on its own which means we need to consume it from external sources like meat, eggs, fish, soy products etc.

There are two types of protein: complete (animal) proteins and incomplete (plant) proteins. Complete proteins are found in animal products like meat, eggs or fish whereas incomplete proteins are found in plants like beans or rice etc. There are thousands of different types of protein, each with different responsibilities.

Protein is a fundamental building block of life. They are composed of amino acids, which can be thought of as the building blocks of protein. All proteins are made up of combinations of 20 different amino acids, but there is a limited number that can be used in any given protein.

Proteins play many important roles in the body, including providing energy and helping with growth and development. Some proteins act as enzymes that help break down food or fight infections and viruses. Others have structural functions in cells or serve as hormones or antibodies that fight disease. Proteins also work with other molecules to regulate cell division, blood clotting, muscle movement, and other essential functions.

What is protein?

Protein is a macronutrient that is found in animal and plant products. It helps with muscle growth, cell production, and other processes.

Proteins do a lot of things for us, some of which we know about and some that we don’t yet know about. Some proteins are involved in digestion, while others help to transport oxygen around our bodies.

Proteins are one of the building blocks of life. They carry out a variety of vital functions in cells, including synthesizing nutrients and hormones and transporting them around the body.

What does protein do?

Protein is a macronutrient, meaning it is one of the three basic nutrients that the body needs in large amounts. Protein is found in all cells of the body and makes up about 15% of our total weight.

Protein helps to build and maintain muscles, bones, cartilage, skin, hair and nails. It also aids in cell growth and division as well as helping to regulate blood sugar levels. Protein is necessary for healthy functioning of the immune system.

Protein provides structure for cells and tissue; it is a source of energy; it helps with blood clotting and production of antibodies which fight infection; protein helps maintain healthy bones, cartilage and teeth.

Protein and Amino acid

Protein is an essential nutrient that we need in order to survive. Proteins are made up of amino acids, which are linked together in long chains called polypeptides. The sequence of amino acids determines the type and function of a protein.

It is made up of amino acids which are the building blocks of protein. It helps build and maintain muscles, skin, hair, and nails. Proteins also help regulate enzymes, hormones, and other body functions.

The body uses all 20 amino acids to create protein. These amino acids are found in protein-rich foods like meats, eggs, beans, and nuts.

The 20 amino acids that the body uses to create protein are:

  • Alanine
  • Arginine
  • Asparagine
  • Aspartic acid
  • Cysteine
  • Glutamine
  • Glutamic acid
  • Glycine
  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Proline
  • Serotonin
  • Threoninne
  • Tryptophan
  • Tyrosin
  • Valine

Protein is important for growth and development, especially during childhood, adolescence, and pregnancy.

Where is protein stored?

Protein is stored in a number of places in the body, but the most important are the muscles and liver.

The muscles store protein as they break down (catabolism) to provide energy for our daily activities. The liver stores protein when we eat more than we need.

How much protein do I need?

Protein is a macronutrient that’s essential for the growth and repair of our body. It also helps to build and maintain muscle mass. Protein is one of three macronutrients (along with carbohydrates and fat) that we need for energy, growth, and repair. Protein helps to build and maintain muscle mass.

However according to the World Health Organization (WHO), adults should eat around 0.36 grams of protein per kilogram of body weight. The intake of protein depends on age and sex.

1-3 years13 g13 g
4-8 years19 g19 g
9-13 years34 g34 g
14-18 years52 g46 g
19-70+56 g46 g
Recommended intake of protein according to age in males and females

The intake of protein for pregnant and lactating women is 50- 70 g

There are no set guidelines on how much protein you should consume each day because it depends on your age, weight, height, gender, activity level, current health status, etc.

Sources of protein

Protein is an essential nutrient for the body. It is a building block of muscle and can be found in all cells of the body. Protein helps to maintain muscle mass, support immune function, and transport oxygen in the blood. Protein-rich foods come from both animal and plant sources.

Animal based sources include:

Plant-based sources include:

Foods that provide 5% or less of a person’s daily value (DV) are considered low in protein. Foods with 20% DV or more are considered high in protein.

It is not necessary to eat foods with all of the essential amino acids at one meal because your body can use the amino acids from recent meals to form complete proteins. Eating a variety of protein-rich food throughout the day is the best way for you to meet your protein needs.

What is the best time to take protein?

The best time to take protein depends on what your goal is. If you are looking for muscle growth, then the best time is right after a workout when your muscles are most receptive to the protein. If you are trying to lose weight, then taking it at night will help with hunger cravings and give you more energy during the day.

Protein Deficiency

Protein deficiency is a condition that occurs when the body does not have enough protein. It is a serious condition that needs to be treated immediately. Protein deficiency can be caused by inadequate intake, excessive loss of protein, or impaired digestion and absorption.

Protein deficiency is a serious problem in many countries and can lead to severe health complications.

Protein-deficient diets are often found in developing countries where people cannot afford to buy enough food. Protein-deficient diets are also common in people who are suffering from an eating disorder such as anorexia nervosa. Protein deficiency can lead to malnutrition, such as kwashiorkor and marasmus, which can be life threatening.

The symptoms of protein deficiency include:

  • Weakness
  • Slow growth or weight loss
  • Decreased appetite
  • Muscle wasting
  • Fatigue
  • Weight loss
  • Muscle wasting
  • Anemia
  • Osteoporosis

Protein energy malnutrition is a condition where a person has an insufficient intake of protein and calories. Protein energy malnutrition is mostly caused by poverty, food insecurity, and infection with parasites and other diseases.

Protein deficiency is a condition in which the body does not get enough protein. This can happen when a person eats very little protein. This can also happen when someone has an eating disorder or if they are on a restricted diet for health reasons. Protein deficiency can also happen when you are recovering from surgery or other illness and you need to eat only liquids.

A person may be at risk of developing protein deficiency if they eat very few or no animal proteins, such as meat, fish, eggs, and dairy products.


Protein is an important macronutrient for the human body because it provides energy, builds muscle tissue, aids in digestion

Protein is a key part of any diet. The FDA recommend adults eat 50 grams of protein per day, but it varies according to a person’s age, sex, activity levels and more.