what does protein do benefits of proteins how much protein is enough for muscle

The Benefits of Protein

Here is complete Article on what does protein do benefits of proteins how much protein is enough for muscle

High-protein, low-carbohydrate diets are the hottest thing since sliced flank steak, and every food marketer in the known universe appears to want a piece of the protein pie.

Body builders are snatching, grabbing, and gulping down protein shakes. Dieters are gobbling down protein bars (and shunning pasta) in hopes of quick weight loss.

The Power of Protein

It's easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

So you may assume the solution is to eat protein all day long. Not so fast, say nutritionists.

The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.

How Much Protein Is Enough?

we've all heard the myth that more protein builds greater muscle. in truth, the only way to build muscle is through workout. our bodies want a modest amount of protein to feature properly. greater protein doesn't come up with greater strength. in line with the u.s. department of fitness and human services:

• Teenage boys and active men can get all the protein they need from three daily servingsfor a total of seven ounces.
• For children age 2 to 6, most women, and some older people, the government recommends two daily servings for a total of five ounces.
• For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.

Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well.

The Drawbacks of High-Protein Diets

many humans who have jumped at the excessive-protein/low-carb bandwagon assume that they can percent away as plenty protein as they like. however nutritionexperts urge warning. the motives why ought to do with how high-protein/low-carb diets are idea to lead to weight reduction. when human beings eat plenty of protein however few carbohydrates, their metabolisms exchange into a nation known as ketosis. ketosis approach the frame converts from burning carbs for gas to burning its very own fat. while fat is damaged down, small bits of carbon referred to as ketones are released into the bloodstream as strength sources. ketosis, which additionally occurs in diabetes, has a tendency to suppress appetite, causing human beings to devour much less, and it also will increase the frame's removal of fluids through urine, resulting in a lack of water weight.

christopher d. gardner, phd, assistant professor of medication at stanford college in palo alto, calif., tells webmd that excessive-protein diets like the atkins regimen may additionally alternate quick-time period benefits for lengthy-term health effects. a few of the risks: the frame produces ammonia when it breaks down protein. no one is aware of the lengthy-time period risks of better degrees of ammonia inside the frame.

additionally, there's evidence to signify that those who devour high-protein food plan stypically excrete extra calcium in their urine, says deborah sellmeyer, md, assistant professor of medication and director of the center for osteoporosisat the university of california at san francisco. this indicates that the body is liberating shops of calcium into the bloodstream to counteract an increase in acids caused by protein intake (calcium buffers, or neutralizes, acids). an excessive amount of calcium loss could result in osteoporosis down the road, sellmeyer says.

lastly, there are the obvious issues. carbohydrate foods kept away from by a few human beings on low-carb diets encompass culmination and greens, that are the first-class sources for vitamins, fiber, and antioxidants -- vitamins that assist save you disease. via comparison, animal meals which might be excessive in protein are usually additionally high in saturated fat, which increase the hazard for heart disease, stroke, diabetes, and numerous types of most cancers.

the yank coronary heart association warns: "decreasing intake of [carbs] generally manner other, better-fats foods are eaten alternatively. this increases levels of cholesterol even greater and increases cardiovascular chance." the aha additionally notes that through focusing on protein resources and skipping carbs, dieters can be getting too much salt, and not enough calcium, potassium, or magnesium, which are commonly observed in end result, veggies, and whole grains.

The (Short-Term) Case for High Protein Diets

even as no one knows the impact of eating a excessive-protein weight loss plan over the long term, the eating regimen appears to be safe and powerful for up to 6 months.

frank hu, md, phd, assistant professor inside the department of vitamins at harvard college college of public health in boston, asked a scholar to study posted research on high-protein diets and attempt to solution these four critical questions:

• Do high protein diets increase fat burning in the body?
• Do they increase satiety (the sense of being "full" or "satisfied" after a meal)?
• Do they decrease subsequent energy (calorie) intake by the body?
• Do they lead to weight loss?

For the most part, says Hu, the answers are "yes." Protein can be converted by the body into glucose for energy, but it takes twice as much effort as converting carbohydrates or fats into glucose. The extra effort translates into fewer calories available, Hu said at a recent symposium on the science of obesity.

When it comes to feeling full, the clinical studies consistently showed that high-protein diets increase satiety and decrease hunger compared with high-fat or high-carbohydrate diets. In addition, most, but not all of the studies reviewed showed that most people on high-protein diets took in about 10% less energy (roughly 200 calories) per day, which could account for at least some of the weight loss seen with this type of diet.

"There is some evidence that high-protein diets induce great fat loss," Hu told the symposium audience. On average, high-protein diets produced an average weight loss that was about 4.5 lbs greater than that achieved on other diets after six months.

"Most of the studies show results for up to six months, but after six months they begin to lose effectiveness, either because people do not adhere to this diet very well in the long term, or because they get used to this diet biologically," Hu tells WebMD. "So in the long term the high-protein diets tend to lose their ability to maintain the weight."

Choose Your Proteins Wisely

The type of protein you eat may play a role in successful weight loss and in your overall health.

Consumption of large quantities of processed meats such as hot dogs, sausages, and deli meats, have been linked to increased risk of type 2 diabetes, cardiovascular disease, and colorectal cancer, Hu says. You'll have a harder time maintaining weight loss if you eat these proteins often, and you may be damaging your body.

Hu and other nutrition experts recommend getting dietary proteins from the following sources:

• Fish: Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat.
• Poultry: You can eliminate most of the saturated fat by removing the skin.
• Beans: Beans contain more protein than any other vegetable protein. Plus, they're loaded with fiber that helps you feel full for hours.
• Nuts: One ounce of almonds gives you 6 grams of protein, nearly as much protein as one ounce of broiled ribeye steak.
• Whole grains: A slice of whole wheat bread gives you 3 grams of protein, plus valuable fiber.

"A lot of plant-based foods like soy and legumes can give you the same amount of protein as meats. I have nuts for breakfast every day, because they not only give you a lot of protein, but they're healthy sources of fat," Hu says.

So when you decide to cut carbs and boost protein, take Hu's advice: Don't lose sight of the big picture.