Protein: why your body needs it every day

Protein is your body’s everyday material for building and repair, not just a topic for gym-goers. If you eat too little protein, it will eventually affect your muscles, recovery, skin, hair and even how long you feel full after a meal.

Why is protein important for your body?

Protein refers to the nitrogen-containing compounds found in animal organisms, mainly simple proteins. These account for approximately 18% of the average person’s body weight. That is a substantial proportion. Protein is quite literally part of us.

Proteins are made up of amino acids. These amino acids occur in different proportions across the body’s tissues, organs and systems. Proteins typically contain up to 25 amino acids. Their sequence and quantity determine what a particular protein does in your body.

The simple truth is that your body uses protein for much more than building muscle. Protein helps build new tissues, repair existing ones and support the work of enzymes and hormones. Your body can also use protein for energy when needed. The complete breakdown of 1 g of protein into CO2 and H2O releases 4 kcal of energy.

This does not mean protein should be your main fuel source. Protein oxidation typically supplies around 10-15% of the body’s total energy needs. Carbohydrates and fats should provide most of your energy, leaving protein primarily for building and recovery.

How do proteins and amino acids work?

Amino acids are often divided into two groups: essential and nonessential. Essential amino acids are those your body cannot produce in sufficient amounts. You therefore need to get them from food.

However, this distinction is not entirely clear-cut. The original source also stressed that the division into essential and nonessential amino acids is not absolute. It is becoming increasingly clear that both groups deserve attention, especially if you train a lot, eat a limited range of foods or are recovering from an illness.

Not all protein sources are of equal value. Protein quality depends primarily on the amounts and proportions of essential amino acids it contains. If your diet provides plenty of eight essential amino acids but little of the ninth, your body can only keep making the proteins it needs until that one runs out.

Gelatin is a good example. It may be 100% protein, but because it lacks the essential amino acid tryptophan, it has a low biological value on its own. That does not make gelatin a bad food, but it clearly illustrates why a varied diet matters.

Proteins play several roles in your body

The list of functions proteins perform is long. The human body contains approximately 50000…60000 different proteins, of which around 2000…2150 are enzymes. Enzymes account for just 3.5…4% of the total amount of protein, yet without them, biochemical reactions would not proceed at the right rate.

• Enzymatic function: proteins help chemical reactions in your body take place at the right time and at the right rate.
• Bioregulatory function: protein hormones, such as insulin and glucagon, help regulate metabolism.
• Receptor function: many receptors rely on proteins to function, including receptors on the surface of cell membranes.
• Structural function: keratin in hair and nails, collagen in tendons and histones in chromosomes are all good examples.
• Movement: actin and myosin in muscle tissue help convert chemical energy into mechanical work.
• Transport: hemoglobin carries oxygen, blood albumin carries fatty acids and transferrin carries iron ions.
• Protection: antibodies, clotting factors and proteins that regulate pH help protect your body.

Frankly, this is one reason to look at protein beyond its role in building muscle mass. If your diet remains low in protein for a long time, more is at stake than whether your biceps grow. Recovery, immunity, tissue renewal and your overall well-being are affected too.

What should you keep in mind when eating protein?

Your daily protein intake should come from a variety of sources. Animal sources, such as eggs, fish, meat and dairy products, generally provide a good amino acid profile. Legumes, grains, nuts and seeds are suitable plant sources, but it is worth combining them to get a broader range of amino acids.

If you work out, spread your protein intake throughout the day. One large, protein-rich dinner is better than nothing, but your body can use nutrients more readily when you get them across several meals. Porridge with quark in the morning, chicken or beans at lunch, and fish or tofu in the evening already make for a sensible routine.

So what actually happens when your diet lacks variety? Your body gets calories, but not always enough building material. As a result, recovery may take longer, training may feel harder and hunger may return sooner.

If your regular diet falls short, protein powder can be a convenient aid, but it is no miracle solution. Keep the link from the original article: Get your daily protein HERE! What matters more than your choice of product, though, is that your overall daily diet is sensible and consistent.

FAQ: protein and everyday nutrition

Do only athletes need protein?

No. Athletes may need more, but everyone needs protein. Your body uses it to build tissues, support hormone and enzyme function, and enable normal recovery.

Is plant-based protein inferior to animal protein?

Not necessarily. It comes down to the range of amino acids. Combining plant-based sources, such as legumes and grains, is a good way to give your body a broader range of amino acids.

Does too much protein turn into fat?

If you consistently consume more energy than you use, the excess can be stored as fat. This applies to protein, carbohydrates and fat alike. Protein itself is not the problem; excess energy intake is.

Author: Ero Viik

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PPS Come and train! ArtGym