Why proteins are important, particularly for exercising

What is Protein?
Protein is a nutrient found in food which is made up of numerous amino acids that are joined together.
What does Protein do?
Protein builds, maintains, and replaces the tissues in your body. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. 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.

Benefits of protein:

1. Protein helps build lean muscle mass and strength as protein is the building block of muscles. Consequently, eating sufficient amounts of protein as you do strength training helps you maintain muscle mass
2. A high protein diet has major benefits for bone health. People who eat more protein tend to maintain bone mass better as they age and have lower risk of osteoporosis and fractures
3. Protein takes longer to digest than other macronutrients, so it increases metabolism and fat burning
4. Protein is more satiating of the macronutrients. Therefore it reduces appetite and hunger levels
5. It helps have better skin, hair, and nails

 
Why is protein important for exercising?
During an exercise session our muscles are constantly challenged, their fibres sustain micro tears and begin to break down. To repair and rebuild they then go through a process known as protein synthesis which use the amino acids from protein to bring about a healthy recovery and growth.
Those who exercise will require increased amounts of protein to people who don’t. Without this we can lose lean body mass through continued breakdown of muscle fibres
 
How much protein should you have?
The RNI (Reference Nutrient Intake) recommends 0.8g per kg Body Weight.

However, a more accurate guideline for someone who excerises and works out would be a minimum of 1.2g per kg of Body Weight
For example a 100kg person would need a minimum of 120g per day
 
What are the key protein foods and how much protein do they contain:
The chart below highlights some of the key proteins, and how much protein is in 100g of that food:

Conclusion:
Protein is very important food component, particularly if you exercise and work out regularly. One should aim to consciously eat more protein rich foods throughout the day and  take at least 0.8g protein per kg Body Weight (increasing to a minimum of 1.2g per kg of Body weight if you exercise).