Protein101

Protein makes up around 20% of the body and is needed to build and repair muscle tissue and also repairs red blood cells, helps with growth of hair and fingernails. It is needed for digestion and transportation of nutrients to cells and from them. The excess protein is not likely to be stored as fat because the processes the body would have to go through are very complicated. Any excess protein that body is not utilizing to make enzymes, make hormones, rebuilt muscle tissue or any sort of metabolic functions is converted by liver into carbohydrates. However it is possible to gain fat by consuming excess protein if consumed in large quantities. The fat would be gained at a much slower rate. Metabolic processes anabolism (building cells) and catabolism (breaking down cells) occur all the time. The protein requirements for men is 55g per day and for women it is 45g. The government guidelines for protein are so low because mainstream nutritionists that work for government/nutrition follow the principle that the body is recycling metabolised protein which means that the requirement does not have to be so high when compared to someone who is athlete. Examples of protein sources include animal protein (beef, chicken, cheese, eggs, and fish), vegetable protein (beans, seeds and nuts)

Athletes will require anywhere from 1.6 to 2.7 grams of protein per kg. Typical recommendation being 1g per each lbs of target body weight. Someone who would wish to gain weight and their target weight is 180lbs would have to intake 180g of protein per day. Protein plays important role when athlete is trying to lose weight. This is because of the TEF (thermic effect of food) which means that 25% of protein is going to be burned on digestion. When comparing to fat and carbs this is just 3% and 7% accordingly.