Protein/Protein: Why you absolutely need to consume protein

Summary of this blog

Proteins play a vital role in the human body, essential for building and repairing cells and tissues. Comprising amino acids, proteins are involved in various bodily processes. Survival without proteins is impossible. Different amino acids have specific functions, such as structural proteins shaping cells and transport proteins facilitating the movement of substances in the body.

Every person needs protein for specific bodily processes, and the required intake includes essential proteins that the body cannot produce on its own. Recommended daily protein intake is 0.8g per kilogram of body weight, irrespective of gender. Common protein sources include meat, fish, eggs, dairy, legumes, and nuts.

For muscle building, recommendations range from 2g to 2.5g of protein per kilogram of body weight per day. For weight loss, protein intake may vary, with a suggested range of 1g to 1.5g per day. The focus during weight loss should be on maintaining the right balance of macronutrients.

Proteins can be obtained through various forms, including animal and plant-based foods and protein supplements. Animal sources such as meat, poultry, and fish provide easily digestible proteins, while plant-based options like almonds, oats, and lentils offer protein for those following a vegetarian or vegan diet.

Protein supplements, such as shakes and bars, can be beneficial for individuals who struggle to meet their protein requirements through regular food intake. These supplements provide convenience, especially for post-workout protein replenishment. However, it's crucial to consider the quality of these supplements, as some may contain additives that can have health risks.

In conclusion, understanding the importance of protein, determining individual protein needs, and incorporating diverse protein sources into the diet are essential for overall health and achieving specific fitness goals. While supplements can be useful, choosing high-quality options is crucial to avoid potential health risks associated with cheaper alternatives.

End of summary

Many people assume that protein is incidental and should be consumed exclusively by strength athletes. However, proteins play a significant role for each individual. They ensure that cells and tissues in the human body can be built and repaired.

Proteins consist of a variety of interconnected amino acids that are involved in various processes in the body.

Note:

Without proteins, the survival of humans would be impossible!

Why are proteins needed?

As already explained, every person needs protein to ensure the course of specific processes in the body. The following table provides information about which amino acids are responsible for which processes:

How much protein do people need?

High-protein foods are a daily necessity. The body requires 20 different amino acids, eight of which cannot be produced on its own and are known as essential proteins. These include Leucine, Isoleucine, Threonine, Methionine, Lysine, Phenylalanine, Valine, and Tryptophan. However, not all proteins are the same—the composition of amino acids determines the properties of a protein.

The German Society for Nutrition recommends a daily protein intake of 0.8g per kilogram of body weight. Gender does not play a role in this recommendation. For example, if you weigh 70 kg, your daily protein intake, according to the DGE, should be 56g. This may initially seem like a lot, but this value is usually easily reached through normal nutrition. Foods such as meat, fish, eggs, milk, cheese, whole-grain bread, legumes, cereals, and nuts contribute to protein intake. However, for goals like muscle building or fat loss, deviations from this recommendation are advisable.

The optimal amount of protein for muscle building is debated, with recommendations on the internet ranging from 1.3g to 3g per kilogram of body weight per day. The majority suggests 2g to 2.5g of protein for successful muscle growth.

Calculation example:
Assuming you weigh 70 kg, you would need 140g to 175g of protein per day for muscle building (70*2 = 140 and 70*2.5 = 175g).

The amount of protein for weight loss is also not fixed and depends on the type of diet. For example, in a low-carb diet, more protein is needed, as carbohydrates should not be replaced exclusively with fat. Generally, it is recommended to reduce protein intake during weight loss, aiming for about 1g to 1.5g of protein per day for both men and women. The proper balance of macronutrients is more critical than specific numbers.

Tip:

Want to lose weight and maintain muscle? Stick to 2g of protein per kilogram of body weight! Proteins satiate and stabilize blood sugar levels, facilitating weight loss.

Possible forms of protein intake

Proteins can be consumed in various forms nowadays. Broadly speaking, there are the so-called "basic foods" that provide both animal and plant-based sources of protein. Alternatively, protein-rich dietary supplements are available, such as protein shakes or bars.

Protein Sources in Foods: This type of protein supplier proves to be extremely beneficial and is characterized by being more easily absorbed by the human body. Animal foods, in general, also contain a significant amount of proteins, with poultry such as chicken and turkey, as well as beef, being considered healthy sources. Dairy products like cheese and yogurt typically have a lower protein content. The significant advantage of fish is that it not only provides ample protein but also healthy omega-3 fatty acids.

The following table provides an overview of various animal-based foods with their protein content per 100 grams.

A significant portion of the population lacks awareness regarding the substantial amount of protein that can be present in plant-based foods. However, upon examining the subsequent tabular representation, it becomes immediately evident that meeting the protein requirements poses no obstacles through a purely plant-based diet.

Reconsidering Protein Supplements

No one is dependent on protein supplements!

As the name implies, they are meant to simply add something. So, if one knows exactly how much protein is needed and can meet that requirement through regular food intake, there is no necessity to consume protein-rich supplements like protein shakes, protein porridge, or other protein snacks. Nevertheless, nutritional supplements have their own merits.

Protein Drinks Beverages with a notably high protein content are referred to as protein drinks. These are often consumed before or after strength training to provide the body with an ample amount of protein.

Protein-rich beverages are not only suitable for bodybuilders but also recommended for those aiming to lose weight or engaging in fitness as a hobby to build muscle.

Many manufacturers offer a variety of protein powders. In addition to the usual whey concentrates and whey isolates, there are also specialized protein powders for diets. Even plant-based protein varieties that are vegan are no longer uncommon these days.

Here are some popular protein powders listed as examples:

High-Protein Snacks, Cookies, and Other Supplements

Apart from the usual dietary supplement, protein powder, there are now numerous alternatives available. You'll discover the advantages of these in the following section.

Desirable snacks with a high protein content are listed in the table below:

Benefits of supplements

Protein shakes provide the body with a quick and uncomplicated source of pure protein. Common protein powder typically contains 75-80g of protein per 100g. It contains minimal carbohydrates and fats, which is uncommon in animal-based foods. Especially when a balanced distribution of macronutrients needs to be considered, protein shakes are thus an ideal option.

Immediately after training, muscles require a supply of protein. The preparation of protein-rich meals often takes 45-60 minutes. In contrast, a shake can be quickly mixed and consumed right in the gym. Alternatively, one can opt for protein-rich snacks.

Quality characteristics and health risks

For optimal muscle building, it is crucial that a protein shake has a balanced combination of amino acids. As explained in the chapter "How much protein does the human body need," the body cannot produce eight amino acids on its own. Therefore, it is advantageous if the shake provides these amino acids. However, many manufacturers overlook this and produce their powders from a single protein source. To offer customers a pleasant taste, sweeteners and flavorings are often added. Additionally, dyes are mixed in to enhance the visual appeal. The fact that the quantity of various sweeteners like aspartame can lead to headaches and dizziness seems to go unnoticed by most manufacturers. The long-term intake of certain amounts of vitamins and minerals is also not without health risks. Furthermore, there are no studies indicating that protein powder damages the kidneys. However, if uncertainties exist, kidney function should be regularly checked by a specialist.

Emphasizing Product Quality

As in all areas, one pays more for higher quality in dietary supplements. Especially in cases of intolerance to "cheaper" alternatives, opting for more expensive brand products is advisable. It has been frequently demonstrated that inexpensive protein powders are often adulterated.