Are you a gym goer? Or are you someone who tries to stay healthy and fit? Then you probably hear the word 'protein' all the time. Some say you should eat a lot of protein, others say it's not good. What's the real story? How important is protein to our bodies? Let's talk about it in simple terms today.
Why is protein so important for our body?
Simply put, protein is the basic building block of our body. Imagine your body as a house. Protein is the building block of this house. There are over 10,000 types of protein in our bodies, from organs to muscles, tissues, bones, skin, and hair.
Not only that, protein performs many other important functions:
- Providing energy: Protein is essential for the process of producing the energy our body needs.
- Oxygen transport: Helps carry oxygen in the blood throughout the body.
- Protecting against disease: Protein helps make antibodies that fight germs that enter our bodies. It also keeps our cells healthy and helps us make new cells.
- Helps in weight control: Eating protein-rich foods makes you feel full, which reduces hunger pangs and helps in controlling body weight.
How much protein do we need per day?
This is a question that many people ask. What happens if we don't get enough protein? Our body's tissues start to break down, especially muscles, which can become weak and atrophy .
But, as the saying goes, "Too much of anything is bad." That saying applies to protein as well. If you take in more protein than you need, your body won't be able to use it. Then, that extra protein can be stored in the body as fat.
Simply put, protein should make up between 10% and 35% of our total daily calories. If you exercise (e.g., cycling, lifting weights, running), you may need more calories, but your protein needs should remain within that range.
After the age of 40, our muscles naturally start to lose a little. In medical terms, this is called sarcopenia . This is why you may need a little more protein as you get older. If you are overweight, the best advice for how much protein you should eat per day is from your doctor or a dietitian .
The table below can give you a rough idea of how much protein you need per day.
| Age group | Examples of daily protein requirements |
|---|---|
| Children under 4 years old | About 1 egg or 1/4 cup of cooked chickpeas. |
| Children aged 4-8 years | Something like 1-2 eggs, a small piece of fish, or 1/2 cup of cooked lentils. |
| Children aged 9-13 | Things like a piece of chicken, 2 eggs, or a glass of milk. |
| Young children and adults | It is important to eat a mix of different protein sources, such as fish, chicken, eggs, dairy products, and legumes (lentils, chickpeas) daily. |
What are the best types of protein?
We can get protein in two main ways: animal protein and plant protein. Both are very important for our bodies.
| Protein source | Examples |
|---|---|
| Animal Protein |
|
| Plant Protein |
|
Even if you only eat plant-based protein, you can still get the full amount of protein your body needs. The important thing is to eat a variety of plant-based proteins to get all the amino acids your body needs.
Very important: Limit your protein intake from processed meats like sausages, bacon, and meatballs as much as possible. These can contain unhealthy ingredients.
The truth about the 'High-Protein Diet'
You may have heard of some diets that claim to help you lose weight, such as the Atkins Diet and the Ketogenic Diet . These diets restrict carbohydrates (starch) and increase your intake of protein and fat.
Research shows that these diets can help you lose weight in the short term. But the main problem is that many people find it difficult to stick to this type of diet long-term.
Also, if we focus on protein and fat only and control our diet, we may miss out on other essential nutrients (vitamins and minerals) that our bodies need. This can lead to various health problems.
- Fatigue
- Headache
- Dizziness
- Bad breath
- Constipation
Therefore, it is very important to talk to your doctor before you follow any special diet. He or she can give you the best advice for your health condition.
Take-Home Message
- Protein is like the bricks that build a house. Protein is essential for building and maintaining healthy muscles, organs, skin, and hair in our bodies.
- It's not good to eat too much protein, and it's not good to eat too little. Eating a balanced diet is the most important thing.
- We can get protein from animal foods like fish, chicken, and eggs, as well as from plant foods like lentils, chickpeas, green beans, and cashews.
- Reduce processed meats like sausages as much as possible.
- Do not follow high-protein diets you see online for weight loss without medical advice. Talk to your doctor about anything.
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