Protein in the Diet

Protein belongs to a class of nutrients called macronutrients, and it is one of the three nutrients that provide your body with calories. Proteins are the main structural material of every cell in your body. Because of this, almost every reaction in your body relies on the presence of protein. Without the proper amount of protein in your diet, your body processes would shut down.

Functions

Protein performs a wide variety of important functions in your body. Protein provides your body with structural and mechanical support that allows your body to bend and move. Protein also allows your body to synthesize important hormones and enzymes that the body needs to produce chemical reactions. Protein also helps your body maintain fluid balance as well as acid-base balance. Proteins can also provide your body with energy when your intake of carbohydrates and fats falls short.

Protein Recommendations

The Food and Nutrition Board provides protein recommendations in two different ways. The first way to calculate your protein needs is by your body weight. You should consume 0.8 g of protein for every kg of your body weight. If you weigh 120 pounds, which is equivalent to 54.4 kg, you should consume approximately 44 g of protein daily.

The other way to calculate your protein needs is as a percentage of your calories, which is called the acceptable macronutrient distribution range, or AMDR. Protein should make up 10 to 35 percent of your daily calorie intake. If you consume 2,000 calories a day, you should consume between 50 and 175 g of protein per day.

Food Sources

Protein in your diet can come from many sources. You can obtain complete proteins, or proteins that contain all of the essential amino acids, from animal sources, such as meat, poultry, fish, milk, yogurt and eggs. You can obtain incomplete proteins, which are proteins that are missing one or more essential amino acids, from plant sources, such as nuts, nut butters, soy, dried beans and legumes.

Considerations

The process of protein digestion produces various acids, including uric acid, as a waste product. Your body uses calcium to neutralize this acid so that it cannot cause harm to your body. If you follow a high-protein diet, a high amount of acid is produced and your body pulls some calcium out of the bone in order to neutralize it. Although this does not cause any complications over a short period of time, following a high-protein diet for a prolonged period may lead to extreme calcium loss from the bones. This can lead to weak, brittle bones and the development of the bone disease osteoporosis. It is important to note that although these effects have been seen in studies, more research is needed on this process before any conclusive statements can be made.