Protein, being a significant portion of the diet, is to be taken in appropriate amounts. amount by individual depending on factors like weight, age, and sex.
This article looks at protein deficiency and aids in deciding perfect protein powder.
Protein is comprised of long chains of amino acids. There are 20 amino acids, and they are listed below. (It is pertinent here to mention that the specific order of amino acids will determine the structure and function of each protein)
20 amino acids - the body uses to create protein are:
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Histidine
- Isoleucine
- leucine
- lysine
- Methionine
- Phenylalanine
- Proline
- Serine
- Threonine
- Tryptophan
- Tyrosine
- Valine
Among these 20, nine essential amino acids are not synthesized by the human body and must come from the diet.
Protein makes every body cell; thus, adequate protein intake keeps the muscles, bones, and tissues healthy. Protein is also very important for growth and development phases like childhood, adolescence, and pregnancy. Protein plays a role in many bodily processes, including:
- Blood clotting
- Fluid balance
- Immune system responses
- Vision
- Hormones
- Enzymes
How much protein do I need?- is a question every individual queries about.
The FDA recommended -adults consume 50 grams (g) of protein a day. Recommended daily amounts (RDA) for protein by sex and age group are given below:
| Age | Protein RDA |
| child aged 1–3 | 13 g |
| child aged 4–8 | 19 g |
| child aged 9–13 | 34 g |
| female teen aged 14–18 | 46 g |
| male teen aged 14–18 | 52 g |
| female adult aged 19+ | 46 g |
| male adult aged 19+ | 56 g |
Protein deficiency to a low intake of protein in the diet
Protein deficiency is a serious concern in children.
Protein deficiency can lead to life-threatening malnutrition, such as kwashiorkor and marasmus,
Protein deficiency can lead to:
- Weak muscle tone
- Edema or swelling due to fluid retention
- Thin, brittle hair
- Skin lesions
- In adults, a loss of muscle mass
- In children, growth deficits
- Hormone imbalances
Besides an appropriate diet wide range of protein supplements is currently available in the market.
But it’s not undeniable that certain supplements contain banned or unhealthy substances, such as heavy metals or pesticides, and are high in added sugar, which leads to spikes in blood sugar and other complications.
Let us see the following highlights that surely will help to pick the Perfect Protein Powder:-
- For muscle growth- protein powder with a high biological value will help. For this include Whey protein and whey isolates.
- For weight loss- opt for protein with no added sugars or dextrins/maltodextrins (sweeteners made from starch).
- Being vegan- choosing milk-based protein shakes is not right (like whey, milk proteins) and it’s advisable to instead use 100% plant proteins-soy, pea, hemp
- Diabetes sufferer’s cannot opt for protein powder with sugar It’s advisable to opt for a shake that’s low in carbohydrates ( 5-15 grams per serving).
- With kidney disease – remember kidney disease patients can’t tolerate a lot of protein- and powders that have a lower-range protein content (10 to 15 grams per serving) are good for them.
- Suffering from irritable bowel syndrome or lactose intolerance –shall not opt for protein powder with lactose sugars, artificial sweeteners or dextrins/maltodextrins.
- With gluten allergy or sensitivity- don’t take powders that contain gluten.
