Proteins: building blocks of a healthier life

Proteins, better known as proteins, play a crucial role in our body. They are essential for the building and maintenance of muscles, bones, and a radiant skin.

Additionally, proteins contribute to the production of hormones and have various other health benefits. In what follows, we will provide more explanation about proteins and their impact on different life stages and lifestyles.

The variety of proteins

Proteins come in various forms and sizes - so is also Collagen a protein - but they all consist of amino acids, the building blocks of proteins. Our body can produce 20 amino acids, but there are 9 essential amino acids that we must obtain from food: phenylalanine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, and valine.

Proteins in nutrition

Animal Proteins: The Classics

Animal protein sources like meat and eggs are well known to us all. They provide the complete range of essential amino acids and are easily absorbed by our bodies. Whey Protein, derived from cattle, is popular in protein shakes.

Plant-based proteins: pure and healthy

Plant-based proteins derived from, among others, soy and peas are easily digestible, and completely free from harmful substances such as pesticides and antibiotics. Moreover, you reduce your ecological footprint by choosing plant-based proteins.

Proteins in a plant-based lifestyle

Vegetarians and vegans need to consume 20% and 30% more protein respectively to get the same amount of protein as meat eaters. Combining legumes with grains is a smart way to achieve the right amino acid ratio.

Who needs how much protein?

Adults

Adults without special needs require approximately 0.83 grams of protein per kilogram of body weight daily. For example, a person weighing 70 kilograms should consume about 58 grams of protein per day to maintain healthy muscles and support the body's biochemical processes.

Children and youth

Children and adolescents in the growth phase need more protein. Count on approximately 1.2 grams of protein per kilogram of body weight per day to support healthy growth and development.

Older Adults

Older adults, especially women after menopause, are advised to consume about 1 to 1.2 grams of protein per kilogram of body weight daily to maintain muscle mass and bone health.

Weight Control and Satiety

If you are working on weight management, proteins can help you along the way. They provide a feeling of fullness, which makes you less likely to reach for unhealthy snacks.

Pregnancy and breastfeeding

For pregnant women, it is essential to consume extra proteins to support the growth of the placenta and the unborn child. Also during breastfeeding, mothers need extra proteins to produce enough breast milk.

Athletes and sports enthusiasts

Athletes have an increased need for proteins. Endurance athletes such as runners and swimmers can benefit from about 1.4 g of protein per kilogram of body weight per day, while strength trainers may consider up to 2 g/kg/day. Proteins help in the rapid recovery of damaged muscles after intense workouts.

Proteins not only after training

Although proteins are traditionally consumed in protein shakes after training, recent research shows that our body prefers to receive proteins throughout the day at regular intervals. Moreover, consuming proteins before bedtime can help maintain a positive balance between muscle breakdown and buildup.

Conclusion

Proteins are essential for a healthy life. Plant-based protein sources are becoming increasingly popular, but animal proteins still play an important role. Make sure to consume the recommended daily amount of protein, taking into account your age, activity level, and dietary preferences.