Question

Discuss the role of proteins in meal planning.

Answer 1

Proteins are essential for tissue growth, healing, and maintenance, making them crucial to meal planning. Proteins contain amino acids, which make muscles, enzymes, hormones, and the immune system. For active people, those recuperating from sickness, and those building muscle, meal planning must include enough protein to meet daily needs.

Male and female athletes undergoing strength, speed, and endurance training should take in 1.6 to 1.8 and 1.2 to 1.4 grams of protein per kilogram of body weight, respectively. Daily recommended allowance for protein for non-athlete individuals is around 0.8 g/kg of bodyweight.

Recommended protein intake for athletes performing short duration event is about 15-25%); for intermediate duration event is about 15-25%, and long-duration event is about 10 - 15%.

The amount of protein an athlete needs depends upon:

1. Level of fitness: Physically active people need more protein compared with those who don't exercise.
2. Exercise type, intensity, and duration: Endurance athletes often burn protein for fuel, as do bodybuilders and others doing intense, strength building activities.
3. Total calories: The body burns more protein if a person doesn't consume enough calories to maintain his or her body weight. This happens if he or she eats little or exercises too much.
4. Carbohydrate intake: The body may use protein for energy if it is exercised with low levels of muscle glycogen. It may also happen if a person does repeated training sessions without eating more carbohydrates. When an athlete starts with enough muscle glycogen, protein supplies about 5 per cent of energy. Otherwise, it may supply up to 10 per cent.

Excessive protein intake levels, however, can also be toxic because urea and ammonia are by-products of protein metabolism. These waste by-products circulate in the body until they are filtered through the kidneys and excreted. Excessive protein intakes may result in dehydration, calcium loss, and stress on kidneys.