Dietary proteins are composed of amino acids. According to a 2003 report published in the "Journal of Sports Sciences," amino acids play a major role in immune system function. A protein deficiency means your body isn't getting all of the amino acids it needs to maintain a healthy immune system. This can leave your body at an increased risk of getting sick. So, protein does more than just help you build strong muscles. Check with your doctor before adding protein supplements to your diet.
How It Works
When you consume protein, it digests and absorbs into individual amino acids, or small groups of amino acids called peptides. The amino acids enter your bloodstream and are used by your body to produce new cells and tissue. If the right types and amounts of amino acids are not available, your body may not be able to produce the type of cells, such as T-cells, to fight bacteria and viruses. This is how protein helps in maintaining a healthy immune system.
RDA
The amount of protein that's right for you depends upon several factors, including your gender, bodyweight and physical activity level. Men need more protein than women, and physically active individuals need more protein than sedentary people. The recommended dietary allowance (RDA) for protein in sedentary individuals is 0.36 g per pound of bodyweight, according to the UCLA Student Nutrition Awareness Campaign. However, strength-training athletes need an average of 0.73 to 0.82 g of protein per pound of bodyweight. If you're consuming less than these amounts, you may be at risk of a protein deficiency. Talk to your doctor to be safe.
Symptoms
One of the first things you'll notice when you are not getting enough protein in your diet is that you get sick much easier. According to the UCLA Student Nutrition Awareness Campaign, you'll also feel fatigue and have less energy throughout the day. Your body begins to synthesize your muscle tissue to get the amino acids it needs, so your muscles will become smaller over time. A protein deficiency also causes a decrease in your body's ability to heal wounds and fight disease.
Supplements
Protein supplements are generally safe to consume for most people; however, you should still consult your doctor before trying them. A typical serving of protein powder delivers 20 to 30 g of protein into your system, which may be about half your body's daily needs if you're sedentary. Certain proteins, such as whey, have been linked with boosting immune system function by increasing your body's ability to produce disease-fighting antibodies. However, consuming too much total protein also has risks, such as weight gain, so be sure to stick within your daily needs when adding a protein supplement to your daily intake of the nutrient.
