How Protein Supports More Than Just Your Muscles

What Is Protein?

How does the body create cells, tissues, and muscle fibres? Proteins are crucial building blocks for these various structures. A healthy and balanced diet is impossible without protein. Even antibodies, hormones, and enzymes in our immune system are made of proteins. These proteins are formed from amino acids, some of which our bodies can produce on their own (non-essential amino acids), while others must be obtained from food (essential amino acids). Understanding proteins also means understanding nutrition.

In simple terms, protein, as a macronutrient, is present in nearly every cell in our body. These proteins are made up of long chains of amino acids linked by peptide bonds. The role a protein plays in the body depends on how these amino acid chains are folded. Proteins are more than just building blocks—they support physiological processes such as immune function, cell communication, and metabolic activities.

Why Does Your Body Need Protein?

Proteins are the foundation of all life processes. They are essential for our genetic makeup, aid in various chemical reactions within the body, and provide necessary amino acids. Without protein, the body wouldn’t be able to function properly. It’s vital to give your body what it needs to fulfil these essential tasks. For example, if you're engaging in strength or endurance training, your body will require more protein to build new structures.

How Much Protein Do You Need Per Day?

A healthy, balanced diet includes sufficient protein intake. But what are the recommended amounts? According to the German Nutrition Society (DGE), adults aged 19 to 65 should consume 0.8 grams of protein per kilogram of body weight per day. For those over 65, the recommended intake increases to 1.0 grams per kilogram. If you're unable to reach these amounts through diet alone, supplements may be an option.

Plant vs. Animal Proteins: What’s the Difference?

When consuming protein, it’s important to distinguish between plant and animal sources. Vegan protein can be found in:

• Grains like rice, spelt, quinoa, oats, and millet
• Legumes such as beans, lentils, peas, and soy
• Rapeseed
• Nuts

This provides a diverse and balanced diet. If you're not strictly vegan, you can also include the following animal protein sources:

• Game and other meats
• Tuna and other fish
• Cheese, milk, yoghurt
• Eggs

Animal proteins have the advantage of being highly bioavailable, meaning our bodies can absorb and use them more quickly because their amino acids are more similar to ours. However, it's still important to include plant proteins in your diet, as meat can often be high in fats, which may affect your cholesterol levels.

How Much Protein Do Athletes Need?

Many general dietary recommendations are based on average needs. But what about athletes engaged in intense training? Nutrition science suggests higher protein intake for athletes, ranging from 1.2 to 2 grams per kilogram of body weight daily. Additionally, there are specific guidelines on how to spread protein intake throughout the day. It's advisable to divide your intake across three to four meals. Staying hydrated also helps the body process excess protein more effectively. If you're finding it difficult to meet your protein needs, supplements may be a useful option, especially for those who are highly active.