The Crucial Role of Proteins in Diet - Essay Sample

Published: 2023-05-01
The Crucial Role of Proteins in Diet - Essay Sample
Type of paper:  Course work
Categories:  Nutrition
Pages: 4
Wordcount: 969 words
9 min read


Proteins are complex and large molecules that play crucial roles; proteins perform most of the activities of a cell and are also needed in the regulating, functioning, and structuring the body organs and tissues (National Library of Medicine, 2020). Dj has a sufficient intake of proteins in his diet because he is consuming approximately 136 grams of protein every day, which is adequate for the activities he undertakes daily. Proteins are needed by every person as they help to keep people healthy. Protein is necessary for crucial bodily processes, such as making connective tissues, hair, antibodies, blood, and enzymes (Pendick, 2019). The bodybuilders and athletes, however, need to take extra protein to help them bulk up.

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The recommended guidelines vary from one athlete to another, depending on their area of training. For instance, if an athlete is involved in high -intensity endurance exercises, the protein intake per kilogram should range between 1.4 grams to around 2.0 grams; this is equivalent to a range of 0.7 grams to 0.9 grams of protein intake daily per each pound. High-endurance athletes are therefore recommended to have a daily intake is around 135 grams per day. Any person can use, however, their appropriate protein intake daily by multiplying their total pounds by 0.36, or may even use the protein calculator that is available online. For instance, the online calculator shows that a woman, 50 years of age weighing 140 pounds, and who does not engage in any exercises should have a daily protein intake of 53 grams (Pendick, 2019).

Before settling for the daily protein intake, it is recommended that few considerations be made. Firstly, having more protein intake does not mean adding meat intakes such as pork, mutton, beef, poultry, eggs, cheese, and milk. Even though these products have high-quality protein, plant protein such as vegetables, legumes, beans, whole grains, and nuts are recommended because they are healthier.

Secondly, the protein package should be considered in terms of the minerals, fats, vitamins, carbohydrates, and other nutrients that accompany proteins. The best proteins to consider are the ones that are rich in nutrients and have low levels of carbohydrates and fats. Thirdly, any time protein intake rises, the consumption of other things should reduce to maintain a steady intake of calories (Pendick, 2019). The switches may either positively or negatively impact one's nutrition, depending on the protein package.

High protein intake is not healthy because it may result in dehydration as the body excretes a lot of water while disposing of urea; urea is formed as a result of protein breakdown and needs to be expelled. Water loss for an athlete is risky as they already lose a lot of it while sweating; hence massive fluid intake is essential for every athlete. Besides causing dehydration, too much-purified proteins may remove calcium from bones exposing an individual o osteoporosis (Cronkleton & Coppola, 2019).

Besides, a high amount of protein consumption is risky in the long run because, according to a study carried out in 2016, weight gain is linked to the increase of protein that replaces carbohydrates intake. The extra protein consumed is converted to fats, which can cause excessive weight gain, especially if more calories are consumed in the effort to increase protein intake. Excessive protein intake can also cause bad breath in instances where the consumption of carbohydrates is restricted. The high protein intake makes the body go into a metabolic state known as ketosis producing chemicals with an unpleasant smell. Other risks include constipation, diarrhea, heart disease, kidney damage, calcium loss, and increased cancer risks (Cronkleton & Coppola, 2019).

There are, however, other research findings with controversial information. For instance, research on advances in nutrition showed that the high levels of protein intake might be harmful to people with common kidney problems, there is scarce prove that high protein consumption in healthy people has similar repercussions. The research findings also stated that long-term ingestion of a high protein food reduces body adiposity, food intake, and body mass: (Cuenca-Sanchez et al., 2015). The research was aimed at providing an wide outline of high protein intake efficacy in weight maintenance and loss.

Another research in support of high protein intake found ou that high -protein intake is not only essential in muscle building but also is key to preventing deaths resulting from heart failure as well as contributing to a longer lifespan. A study that involved 200 European patients with heart failure found that the patients who had higher chances of dying had a protein intake below 40 grams per day (Menshealth, 2018). This was opposed to those who had 70 grams of protein intake daily.


Protein is essential for a healthy body. It is, however, good to be keen on the level of daily protein intake to avoid health complications later in life. Though few research findings are showing that high protein intake is advantageous even in the long-run, the research findings showing its negative implications are more hence the need to observe regulated protein intake.


Brehm, B. J., & DAlessio, D. A. (2008). Benefits of high-protein weight-loss diets: enough evidence for practice? Current Opinion in Endocrinology, Diabetes, and Obesity, 15(5), 416-421.

Cronkleton, E., & Coppola, S. (2019, May 6). Are there risks associated with overeating protein? Healthline. Retrieved March 22, 2020, from

Cuenca-Sanchez, M., Navas-Carrillo, D., & Orenes-Pinero, E. (2015). Controversies surrounding high-protein diet intake: Satiating effect and kidney and bone health. Advances in Nutrition, 6(3), 260-266.

Menshealth. (2018, May 29). The unexpected benefit of a high protein diet. Men's Health. Retrieved March 22, 2020, from

National Library of Medicine. (2020, March 17). What are proteins, and what do they do? Genetics Home Reference. Retrieved March 22, 2020, from

Pendick, D. (2019, June 25). How much protein do you need every day? Harvard Health Blog. Retrieved March 22, 2020, from

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