Protein: The Building Block for a Healthy Body and Wellbeing

Proteins: Essential Building Blocks and Quantities for Optimal Health

Proteins, also known as proteins, are fundamental nutrients that play an important role in the human body. In addition to their contribution to muscle building and repair, they support various other functions that promote health. In this blog post, we will discuss what proteins are, how much protein you need daily, and which sources provide protein-rich food options.

What Are Proteins?

Proteins are macronutrients and consist of amino acids that function as building blocks for tissues, enzymes, hormones and other vital elements in our body. The body can produce some amino acids itself, while others must be obtained through food.

Essential and Non-Essential Amino Acids

Essential amino acids are amino acids that the body cannot produce itself and must therefore be obtained through food, such as leucine, isoleucine and tryptophan. Non-essential amino acids can be synthesized by the body itself.

Protein Requirements for Different Athletes

Protein requirements vary depending on sport discipline and intensity. Average guidelines for protein requirements per kilogram of body weight are:

• Endurance athletes : 1.2 - 1.4 grams per kg (e.g. runners and swimmers)
• Strength athletes : 1.6 - 2.0 grams per kg (e.g. weightlifters and bodybuilders)
• Team sports : 1.4 - 1.7 grams per kg (e.g. football and basketball players)

Recommended Daily Amount of Protein

The recommended daily amount of protein varies depending on age, gender, weight and activity. On average, adults are recommended to eat 0.8 to 1 gram of protein per kilogram of body weight. This may be higher during intense physical activities or recovery periods.

Who Benefits from Extra Protein?

People with an active lifestyle, such as athletes, and people in recovery periods can benefit from increased protein intake. Higher protein requirements can also occur during pregnancy or illness.

Consequences of a Protein Deficiency

Long-term protein deficiency can lead to muscle loss, reduced immunity and fatigue. Sufficient protein intake helps prevent these effects.

High Protein Sources Low in Fat

Foods that contain protein and are low in fat include:

• Animal : Chicken fillet (31 g/100 g), turkey (29 g/100 g), low-fat dairy products such as Greek yoghurt.
• Vegetable : Beans (8.9 g/100 g), lentils (9 g/100 g), quinoa (4.1 g/100 g).

Conclusion

Protein is essential for a balanced diet and optimal health. A varied diet rich in protein supports several processes, including muscle recovery, energy production and immune function. For personal advice on protein intake and dietary choices, it may be helpful to consult a dietitian.