The Benefits of Protein Beef up your knowledge of protein and good dietary sources.

The Benefits of Protein

Beef up your knowledge of protein and good dietary sources.

High-protein, low-carbohydrate diets are the hottest thing since sliced flank steak, and every food marketer in the known universe appears to want a piece of the protein pie.
Body builders are snatching, grabbing, and gulping down protein shakes. Dieters are gobbling down protein bars (and shunning pasta) in hopes of quick weight loss.

See The Benefits and Risks of a High-Protein Diet

The Power of Protein

It's easy to understand the excitement. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
So you may assume the solution is to eat protein all day long. Not so fast, say nutritionists.
The truth is, we need less total protein that you might think. But we could all benefit from getting more protein from better food sources.

How Much Protein Is Enough?

We've all heard the myth that extra protein builds more muscle. In fact, the only way to build muscle is through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn't give you extra strength. According to the U.S. Department of Health and Human Services:

• Teenage boys and active men can get all the protein they need from three daily servingsfor a total of seven ounces.
• For children age 2 to 6, most women, and some older people, the government recommends two daily servings for a total of five ounces.
• For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of six ounces.

Everyone who eats an eight-ounce steak typically served in restaurants is getting more protein that their bodies need. Plus they're getting a hefty amount of artery-clogging saturated fat as well.

The Drawbacks of High-Protein Diets

Many people who have jumped on the high-protein/low-carb bandwagon think that they can pack away as much protein as they like. But nutrition experts urge caution. The reasons why have to do with how high-protein/low-carb diets are thought to lead to weight loss. When people eat lots of protein but few carbohydrates, their metabolisms change into a state called ketosis. Ketosis means the body converts from burning carbs for fuel to burning its own fat. When fat is broken down, small bits of carbon called ketones are released into the bloodstream as energy sources. Ketosis, which also occurs in diabetes, tends to suppress appetite, causing people to eat less, and it also increases the body's elimination of fluids through urine, resulting in a loss of water weight.