Protein

2 – 3 servings of animal protein foods or 3 – 4 servings of vegetable protein sources are generally adequate to meet daily protein requirements.

Amino acids are derived from the intake of protein-containing foods. Digestive enzymes break down proteins into their amino acid components which are absorbed by the body and rebuilt into the many proteins necessary for optimal growth, maintenance and function. While dispensable amino acids can be made from other amino acids in the diet, indispensible amino acids must be ingested in sufficient amounts to meet requirements. Foods containing animal proteins such as meat, eggs and milk contain ample amounts of all the indispensible amino acids, while vegetable sources of protein have one or more missing, or have less than adequate amounts. However, different vegetable sources of protein can be combined in the diet to achieve required amounts.

The reference intake (RI) of protein for most adults is 0.83 g per kg of body weight per 24 h. This means that a 70 kg male and 60 kg female need approximately 58 g and 50 g of protein per day, respectively. Infants, children, adolescents, older adults, and pregnant and breast feeding women may have higher individual requirements. Athletes involved in endurance and strength-based disciplines may also need intakes above the population RI to meet their needs. Consult a registered dietitian or sports nutritionist for individual advice by clicking here; https://www.healthpro.ie/bookings/specialist  

Protein is vital for the development, growth and repair of the entire body, with every single cell and piece of tissue containing protein. Proteins also form hormones, enzymes, antibodies, and transmitters and transporters within the body, conducting important functions in a diverse range of biological processes.