All about proteins

05 january 2024

Proteins are essential for our bodies. These building blocks play a crucial role in our health. Read on to discover what proteins are, why they are important, where to find them, and how to ensure you get 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 essential for the building and repair of tissues, muscles, enzymes, and hormones. This means that having sufficient protein in your diet is important for maintaining a strong and healthy body.

Where are proteins found?

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' or 'whole' if they contain all 9 essential amino acids? This way, your body receives a complete amino acid profile in one go. Complete proteins are mostly found in animal products, so it's important for vegetarians and vegans to vary their protein-rich products to ensure they get 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)
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-based 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)

Besides 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. They are important for the production of enzymes and hormones. They also play a role in the transport of substances in the blood and the immune system. Without sufficient proteins, your body cannot function optimally.

What are proteins good for?

Proteins are needed 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.

The role of proteins in the human body:

Tissue repair and muscle building: Proteins are indispensable in repairing damaged tissues and building muscles.
Enzymatic functions: Various enzymes essential for digestion and other metabolic processes are made of proteins. This highlights their role in promoting efficient metabolism.
Transport and storage of nutrients: Proteins act as carriers for nutrients in the blood, ensuring they are transported to the right destinations in the body. This optimises the absorption of essential nutrients.

What is the recommended daily intake of proteins?

The recommended daily intake (RDI) 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

Who needs extra protein?

Babies and children for growth and development.
Pregnant women for the placenta and development of the baby.
Breastfeeding women to produce breast milk.
Elderly to reduce muscle breakdown.
Strength and endurance athletes for muscle building and recovery.
Vegetarians and vegans due to the lack of animal protein sources containing essential amino acids.

What are the symptoms of a protein deficiency?

In the short term, a protein deficiency can lead to muscle tissue breakdown. In the long term, a deficiency can lead to muscle weakness and a weakened immune system.

Symptoms of a protein deficiency may include:

Fatigue
Slow wound healing
Muscle pain and muscle weakness

What are the consequences of excessive protein intake?

Currently, there is no evidence that consuming a lot of protein has 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 because young children's kidneys are not yet fully developed.

Can I take protein supplements during pregnancy?

During pregnancy, there is an increased need for proteins for the placenta and the child's growth. If you find it difficult to get enough extra protein 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, such as building muscle tissue, repairing cells, and supporting our immune system. Ensure sufficient protein intake through a healthy and varied diet and give your health the boost 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.