All About Proteins

05 january 2024

Proteins are essential for our body. These building blocks play a crucial role in our health. Read on to discover what proteins are, why they are important, where you can find them, and how to ensure you consume enough.

What are proteins?

Proteins, also known as proteins, are essential nutrients composed of amino acids. They are involved in nearly every biological process and are crucial for the building and repair of tissues and muscles. This means that sufficient proteins in your diet are important for maintaining a strong and healthy body.

Where can you find proteins?

Proteins are found in both animal and plant products. Animal sources, such as meat, fish, eggs, and dairy, contain all essential amino acids. Plant sources, including legumes, nuts, and grains, are also rich in proteins but often do not contain all essential amino acids.

Did you know that we consider proteins 'complete' when they contain all 9 essential amino acids? This way, your body receives a complete amino acid profile at once. Complete proteins are mainly found in animal products, so it is important for vegetarians and vegans to vary their protein-rich products to still obtain all essential amino acids.

Animal sources of proteins:

Camembert (25 grams of protein per 100 grams)
Chicken (23.3 grams of protein per 100 grams)
Beef steak (22.9 grams of protein per 100 grams)
Tuna (21.5 grams of protein per 100 grams)
Salmon (20.2 grams of protein per 100 grams)
Eggs (12.4 grams of protein per 100 grams)
Cottage cheese (7 grams of protein per 100 grams)

Plant sources of proteins:

Peanuts (26 grams of protein per 100 grams)
Almonds (21.7 grams of protein per 100 grams)
Soya (21.5 grams of protein per 100 grams)
Tempeh (12 grams of protein per 100 grams)
Lentils (9 grams of protein per 100 grams)
Chickpeas (7.6 grams of protein per 100 grams)

In addition to natural protein sources, there are also protein supplements. Discover which protein suits you.

Why do you need protein?

Your body needs proteins for the building and repair of muscles, organs, nerves, and other tissues. Without sufficient proteins, your body cannot function optimally.

What are proteins good for?

Proteins are necessary for the normal growth and development of children's bones.
Proteins contribute to the maintenance of normal and strong bones.
Proteins contribute to the growth of muscle mass.
Proteins repair muscles after physical exertion.

What is the recommended daily amount of protein?

The recommended daily amount (RDA) for proteins varies per person. On average, an adult needs about 0.8 grams of protein per kilogram of body weight. However, this need may be higher for athletes, pregnant women, and the elderly.

Group	Protein requirement per day
Babies 0-2 months	1.8 grams per kilogram of body weight
Babies 3-5 months	1.4 grams per kilogram of body weight
Babies 6-11 months	1.2 grams per kilogram of body weight
Children	1.1 grams per kilogram of body weight
Adults	0.8 grams per kilogram of body weight

What are the consequences of too much protein?

Currently, there is no evidence that eating a lot of protein can have negative consequences. Generally, it is believed that an intake of twice the recommended amount is safe. For children up to 1 year, the advice is not to derive more than 20% of calories from protein. This is because in young children, the kidneys are not yet fully developed.

Can I take protein supplements during pregnancy?

If you find it difficult to get enough extra proteins through food, you can supplement with a protein supplement. However, always consult your doctor before taking supplements during pregnancy. Natural food sources of proteins are preferred.

In conclusion

Proteins, also known as proteins, are important building blocks and indispensable for a healthy body. They consist of amino acids and are crucial for almost all biological processes in the body. Ensure sufficient protein intake through a healthy and varied diet and give your health the support it deserves!

Do you have more questions or are you looking for personal advice? Feel free to contact our health coaches via the online chat, or visit a Vitaminstore shop near you.