Protein is an essential nutrient, the building block for muscle and mandatory to support your body's essential functions. According to the Harvard School of Public Health, protein has become the main focus of many people's diet, particularly dieters who are trying to lose weight. If you are trying to decide how or whether to incorporate more protein into your diet, consult your doctor or a registered dietitian.
Protein Requirements
Not everybody needs the exact same amount of protein in their diet, but quantities required do not vary dramatically. The United States Institute of Medicine recommends that adults consume a minimum of .8g of protein per kilogram of body weight. This amount is equivalent to about 8g of protein for every 20 lbs. of body weight. For most American adults, this amount can easily be met. Athletes and seniors may require more protein. Vegetarians and vegans may be at risk for protein deficiencies.
Complete Proteins vs. Incomplete Proteins
The Harvard School of Public Health says that not all protein is the same, although you will find it generically listed as "protein" on the nutrition facts labels on food and beverages. Iowa State University says that complete proteins are considered "high-quality" proteins and contain all eight essential amino acids that your body requires. Examples of complete proteins sources are eggs, milk, meat, fish, chicken, whey and soy. Incomplete proteins, however, lack one or most amino acids and are considered "low-quality" proteins. Examples of incomplete proteins sources are fruit, vegetables and whole grains. Vegetarians often do not eat enough complete proteins.
Best Protein Sources for Dieting
The best protein sources to eat if you are dieting are lean proteins, these sources are low in calories and saturated fat. Sources of lean protein are egg whites, fish, chicken, soy and non-fat milk. You will want to avoid high-calorie protein sources such red meat, whole milk and regular cheese. Even if you are not trying to lose weight, lean protein sources will help you build muscle or improve your body composition. A diet that is low in saturated fat and sugar can reduce your risk factors of cardiovascular diseases.
Protein Supplements
With growing popularity of high-protein diets, protein supplements have grown in popularity as well. Protein supplements are sold as powders or ready-to-drink formulas that provide a way to add protein to your diet. According to Northwestern University, however, it is unlikely that your diet requires additional protein that solid food cannot provide. Excess protein consumption can lead to fat gain. Before you purchase any protein supplements, consult your doctor to determine your protein needs.
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