Protein is a critical nutrient in any diet plan. It is found in both animal-based and plant-based food sources, such as meat, milk, cheese, soybeans and rice. The recommended dietary allowance for protein is the same for both vegetarians and meat-eating dieters, according to the Centers for Disease Control and Prevention. The CDC notes that most Americans already get enough protein in their current diet, although it's important to get your protein from healthy sources.
Types
There are two different types of protein found in food. Complete proteins, also called high-quality protein, contain all nine essential amino acids your body needs yet can't produce itself. Amino acids are the building blocks of all proteins. Incomplete proteins contain fewer than nine essential amino acids, and these are typically plant-based protein sources with the exception of soy. Consuming a mixture of complete and incomplete protein sources is the recommendation of the CDC.
Foods
Animal-based foods are high-quality protein sources, although not all are healthy choices. Red meat is a source of protein but is also high in saturated fats. A better choice is chicken or turkey, which also contain high-quality protein but with less saturated fat. Vegetarians can get most of their protein from soy-based products, quinoa, rice, corn, vegetables, tofu and beans. Milk, cheese and eggs are also complete protein sources ideal for meat-eaters and vegetarians who allow these items.
Purpose
Protein is important in the human diet is because it is the building block of every single cell and tissue in the human body. Throughout the day, and especially when you exercise, the proteins in your body's cells and muscle tissue begin to breakdown. The protein you consume helps to replace the broken down proteins. Without adequate protein in your diet, your muscle tissue can actually be burned as energy for your body, a process known as muscle catabolism.
Dosages
The baseline recommendation by the CDC is 46 g per day for adult women and 56 g for adult men. However, the CDC states that protein should make up 10 to 35 percent of your total caloric intake. For a 2,000 calorie diet plan, this equals 200 to 700 calories per day. In grams, this comes out to 50 g to 175 g, respectively. If you workout daily, especially at a high-intensity, consume closer to 35 percent protein. Tom Venuto, pro bodybuilder and certified personal trainer, suggests consuming 1 g of protein per pound of body weight if you strength train on a regular basis.
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