Proteins play a crucial role in our bodies. They help build muscle, support the immune system, and provide energy. But how much protein do you really need? Should you take supplements, or are you getting enough from your diet? In this blog, you’ll learn everything you need to know about proteins!
What Are Proteins and Why Are They So Important?
Proteins are essential building blocks of our bodies. They are found in every cell and make up about 18% of our body composition. They are mainly present in muscles but also in the skin, bones, blood, and organs.
Proteins help with:
✅ Building and repairing muscles, bones, and skin
✅ Strengthening the immune system by producing antibodies
✅ Producing enzymes and hormones that regulate bodily functions
✅ Transporting essential nutrients such as oxygen and iron
✅ Providing energy when carbohydrates and fats are not sufficiently available
In short, our bodies cannot function properly without proteins!
How Much Protein Do You Need Per Day?
Proteins are continuously broken down and rebuilt in the body. The amount of protein you need depends on factors such as age, gender, body weight, and activity level.
As a general guideline:
- For an average adult: 1.0 grams of protein per kilogram of body weight
- For active individuals: 1.2 - 2.0 grams of protein per kilogram of body weight
- Endurance athletes: 1.5 – 2 grams of protein per kg of body weight per day
- Strength athletes: 2 – 3 grams of protein per kg of body weight per day
- For elderly people or those recovering from illness/injury: 1.2 - 1.5 grams of protein per kilogram of body weight
- For females around their menopause: 1.2 - 1.5 grams of protein per kilogram of body weight (read more info about this subject in our next blog)
If you don’t consume enough protein, your body may break down muscle mass to compensate, which can lead to fatigue and a weakened immune system.
Proteins from Food vs. Protein Supplements
You can get protein from a variety of foods, such as:
🥩 Meat and poultry
🐟 Fish and seafood
🥚 Eggs
🥛 Dairy products like yogurt and cheese
🌱 Plant-based sources like legumes, nuts, and seeds
Sometimes, it can be challenging to get enough protein through food alone, especially if you train intensively, are recovering from surgery, or follow a vegetarian or vegan diet. In such cases, protein supplements (such as protein shakes) can be a useful addition.
However, be mindful: excessive protein intake from supplements can put unnecessary strain on your body. It’s always best to prioritise natural food sources first.
Conclusion: Are You Getting Enough Protein?
Proteins are essential for a healthy body, but balance is key. By following a varied diet rich in protein sources, you can usually meet your daily needs.
Want to know if you’re getting enough protein and which sources are best for your lifestyle? Get in touch with us for more information or to get your nutrition screened. That way you know for sure where you stand and where improvement is needed for a healthier you.
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