Proteins are crucial to many metabolic processes.
They help with:
Reducing body fat.
Increasing or maintaining muscle mass.
Muscle repair and recovery.
Maintaining a healthy immune system.
Maintaining good bone density.
Increased satisfaction with food (due to releasing the hormone cholecystokinin in the GI tract)
Protein metabolism creates urea that leaves the body as urine.
Only people who have kidney dysfunction should follow a low-protein diet. There’s no evidence that a high protein diet causes problems for healthy kidneys or any other problems.
Protein recommendation for females:
Children - 1-1,3g/kg body mass a day.
Adult women - 0,8g/kg body mass a day.
Early pregnancy (11-20 weeks) 1,22-1,66/kg body mass a day
Late pregnancy (31-38 weeks) 1,52-1,77/kg body mass a day
Protein positively affects the growth of fetal tissue, including the brain. It also helps the breast and uterine tissue grow during pregnancy. It also plays a role in increasing the blood supply.
Breastfeeding women - 1,3g/kg body mass a day.
Protein is essential for the production of breast milk, and it passes while feeding, nourishing and supporting the baby’s growth.
Women over 50 - 1,2-1,6 /kg body mass a day - older adults need more protein because the body's ability to digest and absorb protein declines with age.
International Society of Sports Nutrition Recommendation for building & maintaining muscle mass is 1,4-2,0 /kg body mass a day.
Branched-Chain Amino Acids-: leucine, isoleucine & valine are important but they are not more important than any other essential amino acids.
According to the International Society of Sports Nutrition ‘Athletes should consider focusing on whole food sources of protein that contain all of the EAAs’ and not only BCAA.
Rather than BCAA supplementation, more important is to practice eating more whole-food and protein rich foods regularly.
High protein content food choices:
OF ANIMAL ORIGIN:
Beef, pork, lamb.
Chicken, Turkey, Duck, Goose, other poultry.
Eggs and egg whites.
Dairy, such as cottage cheese, greek yoghurt or skyr.
Protein powder (whey, casein, egg white).
Tofu, tempeh, other soy products.
Beans & Legumes.
Protein powder (plant based).
*Pubmed Publication: Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. https://pubmed.ncbi.nlm.nih.gov/25527661/