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Protein is macronutrient that needs to function properly in every cell in the body. 
Proteins perform broad range of functions including maintaining the growth and development of muscles, bones, hair, and skin that form antibodies, hormones, and other important substances that serve fuel to cell and tissue when required.
Proteins are long amino acid chains that form the basis of all life. Amino acids are the protein building blocks. There are roughly 20 amino acids. Amino acids are organic, carbon, hydrogen, oxygen, nitrogen, and occasionally sulfur molecules. The 20 main amino acids used by the body for the synthesis of proteins are alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine, and valine.

Amount of protein we need

There is a theory that muscle strengthens by extra protein. For bodies to work well a modest amount of protein is needed that depends on the total intake and activity rates of the person in the food.

  • With a total of seven ounces or 192 grams, teenage boys and active men will get all the protein they need from the three daily servings.
  • The Government recommends two equal servings for a total of five ounces or 140 grams for children aged 2 to 6, most women, and some older people.
  • The guidelines offer the nod to two regular servings for a total of six ounces or 170 grams for older children, teen girls, healthy women, and most adults.

Athletes and bodybuilders need to ensure that they have adequate protein to build and rebuild muscle, and this could be more than the required amount.

Sources of Protein

Complete Protein: It includes all the 9 essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) in the foods. The main sources of complete protein are red meat, poultry, fish, eggs, milk, cheese, yogurt, and quinoa.

Incomplete Protein: Those foods contain at least one essential amino acid, so the proteins are deficient in quality. Plant foods, including peas, beans, and grains, contain often incomplete protein.

Complementary Protein: These apply to two or more foods that contain incomplete proteins that humans can combine to provide full protein. Examples include rice and beans, or peanut buttered bread.

complete protein

Protein yields calories. One gram of protein is composed of 4 calories. One gram of fat contains nine calories.

There is currently a large variety of protein supplements available, many claiming to promote weight loss and improve muscle mass and strength. Most athletes, however, can get enough protein from a balanced diet naturally. Some supplements also contain substances that are banned or harmful.

Protein Deficiency

A lack of protein in the diet, however, is a matter of concern worldwide, especially when it affects children. It can cause malnutrition problems, such as kwashiorkor. These are potentially life-threatening.

Most common signs of protein deficiency are:

Muscle wasting – Protein is important for the development, strength, and repair of muscles. Lack of protein in your diet can reduce lean body mass, muscle strength, and function. Not eating enough protein can also cause cramping, fatigue, and soreness in the muscles. When protein is small, the body can take protein from the muscle tissue and use it as energy to help other essential body functions.


Bad Wound Healing – Wound healing relies on proper nutrition, including the consumption of protein. According to the study, protein deficiency has been shown to lead to low levels of wound healing and reduced collagen production. The wound healing mechanism is said to be significantly affected without sufficient protein.

Swelling – Swelling (also called edema) is one of the most common signs that you don’t get enough protein, particularly in your belly, legs, feet, and hands. A potential explanation: The proteins that circulate in your blood— albumin, in particular— help protect your tissues from building up fluid.


Infections – The immune system functions best with the correct intake of proteins. Impairment of the immune system is demonstrated by protein deficiency. Without a strong immune system, the risk of infection is increased and there is less potential to ward off infection.


There are some other signs like Mood changes, Hair nail and skin problem, Hunger, etc.

 Bottomline-Eat a range of protein products, choose from fish, beef, soy, beans, tofu, nuts, grains, etc. Select rich in omega 3 fatty acids in fish including salmon, trout, sardines and anchovies.