From protein puddings to protein cheese to protein pasta - protein-rich products are all the rage and are supposed to make us slimmer and more muscular. But what is the truth behind it, is it just hype or is it really true? And if so, how much protein should you consume per day? We'll tell you all this and more in this blog post.
Contents:
- What are proteins?
- What is the function of protein in the body?
- Misconception: 0.8 g protein per kg body weight per day
- Calculate protein requirements: This is how much protein the body really needs per day
- Tips to meet your protein needs
- Benefits of a high-protein diet
- What are the consequences of a protein deficiency?
- Conclusion to the question "How much protein per day is recommended?"
- FAQ: The most frequently asked questions on the question "How much protein per day is recommended?"
What are proteins?
Proteins and a protein-rich diet are on everyone's lips and have long been part of a conscious and healthy lifestyle. But what are proteins actually?
Proteins , also called proteins, are macronutrients , or macros for short, along with fat and carbohydrates . They can be made up of 21 different amino acids and, depending on the combination and pattern, produce a different protein with different functions . The amino acids are connected to one another via peptide bonds and thus form a long chain, which is called a polypeptide.
Our body can produce most amino acids itself , so they are not essential. These include:
- alanine
- arginine
- asparagine
- aspartic acid
- cysteine
- glutamine
- glutamic acid
- Glycine
- proline
- Serin
- selenocysteine
- tyrosine
Nine of the amino acids, however, are essential , which means they are vital for our survival. Since the body cannot produce them itself, we must ingest them through food, including:[1]
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
- histidine
What is the function of protein in the body?
The question would probably be: "Which ones aren't?" Because, as we have already said, proteins and amino acids are vital. They are found as building blocks in every cell in our body - from muscle cells to hair cells .
We have listed the most important functions for you:
Enzyme: Many proteins function as enzymes that catalyze biochemical reactions in the body. Enzymes speed up the chemical reactions necessary for metabolic processes, digestion, DNA replication, and other vital functions.
Structural protein: Proteins serve as structural building blocks in our body and form the framework of many tissues and cells . Collagen, for example, is a protein-based structural protein that is found in skin, bones and tendons. Another example is keratin , which is a component of hair and nails.
Transport proteins: As the name suggests, certain proteins have the function of transporting molecules or ions through the cell membrane . A well-known example is hemoglobin, which binds oxygen in red blood cells and transports it to the tissues.
Regulation: Proteins can influence the activity of genes by binding to DNA and controlling the transcription (reading) of genes . Transcription factors are proteins that are involved in the regulation of gene expression.
Defense proteins: These include antibodies , for example, which play an important role in the immune system . They can recognize and fight antigens and thus protect our body from a virus, for example.
Motor proteins: Proteins such as actin and myosin are crucial for muscle contraction and enable the movement of cells and entire organisms .
Hormones: Some proteins act as messengers or receptors and are involved in the transmission of signals between cells . Hormones such as insulin, for example, are proteins that act as signaling molecules and regulate metabolism.
Misconception: 0.8 g protein per day per kg body weight
For a long time, the claim that 0.8 g of protein per kg of body weight per day is completely sufficient has been persistent. We do not want to devote much space or too much text to this hypothesis, as it does not correspond to current scientific knowledge.
Calculate protein requirements: This is how much protein the body really needs per day
So what is the optimal amount of protein ? Numerous experts such as Dr. Peter Attia, Dr. Layne Norton, Prof. Dr. Stuart Phillips and Dr. Eric Helms recommend 2 g of protein per kg of body weight to build muscle but also to maintain it , for example during dieting phases, to reduce body fat and to support health.[2]
So just multiply your body weight by 2 and you have calculated your optimal protein requirement.
Example: A person who weighs 80 kilograms:
80 kilograms * 2 = 160 grams of protein per day
Tips to meet your protein needs
Meeting your calculated daily protein needs while eating a varied and healthy diet can be quite difficult - but it doesn't have to be. We've put together a few tips that can help you:
Make sure to include a protein source in every meal : for example, start the day with a portion of protein in the morning, such as quark or delicious protein semolina pudding. If you're in a hurry, we recommend our More Protein Semolina Pudding.
This is where we come in: It is important to spread your protein intake throughout the day . This will allow you to optimise protein synthesis in your body and ensure a consistent supply .
Instead of chips, chocolate, etc., you can opt for protein-rich snacks : nuts, yogurt, hard-boiled eggs or even protein bars.
In addition to the quantity, the quality of the proteins is also important. Make sure to choose and combine high-quality protein sources to increase the chance of getting all the essential amino acids .
And last but not least, protein products can of course help you to meet your protein needs: creamy protein shakes with More Protein, refreshing protein lemonades with our More Clear Whey Isolate and many more. Our products help you to eat protein-rich, varied and really delicious food without having to go without.
Benefits of a high-protein diet
The benefits of a high-protein diet are long. We have summarized them for you:
1. Muscles: Proteins are essential for building and repairing muscle tissue . A sufficient supply of protein not only helps us build muscle mass, but also maintains it.
foods high in protein
Well, now we know the benefits of a protein-rich diet . Now we'll show you the top protein sources :
Meat & Poultry
Meat consists largely of muscle fibers, so it is clearly a protein-rich food. A beef fillet, for example, contains almost 30 g of protein per 100 g.
Fish & Sea Creatures
Fish are also among the top sources of protein. For example, smoked salmon provides you with valuable omega-3 fatty acids and around 23 g of protein per 100 g.
eggs & dairy products
We all think of low-fat curd cheese first, and rightly so: it has 10.6 g of protein per 100 g. But cheeses such as Emmental and Parmesan are also among the top suppliers. As are chicken eggs with around 13 g of protein per 100 g.
legumes & vegetables
Peas, beans, tofu, etc. are rich in fiber and protein. Cooked lentils contain up to 11 g of protein per 100 g. Vegetables such as spinach, broccoli, and cauliflower also provide your body with valuable protein.
Nuts & Seeds
Nuts and seeds are a must on the list of protein-rich foods: for example, pumpkin seeds with 35.6 g of protein and peanuts with 26 g of protein per 100 g. But be careful: nuts and the like contain a lot of fat and should be consumed in moderation, not in large quantities.
grains & flours
In addition to complex carbohydrates and fiber, oat flakes also contain a lot of protein: 13 g per 100 g! Flours such as wholemeal spelt flour with 15.6 g of protein per 100 g are also considered top protein suppliers.
What are the consequences of a protein deficiency?
As we have learned, proteins are an essential nutrient for our body and are involved in many different processes and procedures. The consequences of a protein deficiency can therefore be serious : visually, a protein deficiency can be noticeable with dry skin , thin hair and brittle nails . Internally, it can manifest itself with constant tiredness , lack of concentration , listlessness and a lack of energy , regardless of whether you are playing sports, at university, in the office or in everyday life. This in turn can lead to serious and permanent illnesses such as depression, heart problems, severe inflammation and more.
Conclusion to the question "How much protein per day is recommended?"
We knew that a protein-rich diet was important for our health , but we didn't know how important it was. Whether it's for our hair and nails, building muscle, losing weight or just for our general health - we set ourselves the goal of consuming 2 g of protein per kg of body weight every day to ensure we're optimally supplied.
FAQ: The most frequently asked questions on the question "How much protein per day is recommended?"
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