Proteins are essential for the functioning of the body. Although they are often associated with muscle development, their role in our health goes much further. While high protein diets have gained popularity in the fitness world, it is essential to understand why this macronutrient is crucial for everyone, not just those looking to gain muscle mass.
What are proteins? Proteins are molecules made up of chains of amino acids. There are 20 different amino acids, of which 9 are essential, meaning that the body cannot produce them on its own and they must be obtained through diet.
Role of proteins in our body:
Tissue construction and repair: Proteins are essential for the repair of damaged tissues and cell growth. This is crucial not only for muscle recovery after exercise, but also for the health of skin, hair and nails.
Strengthens the immune system: Many proteins, such as antibodies, play a fundamental role in defending the body against infections.
Production of enzymes and hormones: Enzymes that facilitate chemical reactions in the body and hormones that regulate vital functions such as metabolism and growth are made up of proteins.
Transport and storage of nutrients: Proteins also act as transporters of substances such as oxygen (hemoglobin), vitamins and store minerals such as iron.
How much protein should I eat? Protein needs vary according to sex, age, level of physical activity and other factors, in general terms:
Sedentary adults: an approximate intake of 0.8g per kilogram of body weight is recommended
Athletes or active people: Those who exercise regularly may need between 1.2 and 2g of protein per kilogram of weight, although this depends on the intensity of their training.
Where is protein found in?: in animals or vegetables
Animal sources: lean meat, chicken, fish, dairy products such as yogurt or cheese
Vegetable sources: legumes, nuts, tofu.
If you follow a vegetarian or vegan diet, it is essential to combine different plant sources to ensure you get all the essential amino acids.
What benefits do I get from consuming a higher amount of protein?: Incorporating protein into your 3 main foods will give you multiple benefits:
GOODBYE TO HUNGERBetter appetite control: Protein is more satiating than carbohydrates or fats, which can help you control hunger and avoid snacking.
Increased muscle mass: People who consume enough protein and combine it with resistance exercise gain more muscle and improve their metabolism.
Improved bone health: An adequate protein intake can contribute to greater bone density, reducing the risk of fractures and diseases such as osteoporosis.
What are the risks of not consuming protein: Not consuming the right amount of protein can negatively affect your health. Some consequences can be:
Loss of muscle mass: without enough protein, the body breaks down muscles to obtain the amino acids it needs.
Weakness and fatigue: Lack of protein can affect energy, immune function, and overall performance.
Problems with skin, hair, and nails: Protein is essential for maintaining healthy tissues, so a deficiency can lead to hair loss, dry skin, and brittle nails.
Bottom line: Protein isn’t just for those looking to improve their physical performance or gain muscle. It’s essential for everyone, as it contributes to tissue repair and maintenance, immune function, hormone production, and much more. Including enough protein in your diet is one of the keys to a healthier, more energetic life, and the best thing is that you can get it from a wide variety of sources. So don’t forget to include it in your main meals. Give your body what it needs to function at its best.
