Protein is primarily needed by athletes to build muscle. This widespread misconception is not true, because every body, athlete or not, needs protein. If there is a protein deficiency, this can lead to various health problems. A weakened immune system, slower wound healing or even hair loss are just some of the possible consequences. But how much protein is really necessary and which protein sources are the best? The following tips and recommendations from experts reveal it.
Proteins are not only important for intestinal function Proteins play an important role in bodily functions. For example, they are responsible for the development and maintenance of healthy tissue and organs, energy production, the transport of molecules in the body and the formation of antibodies. The metabolism also depends on proteins. Their support converts food into energy to help structure hair, skin, muscles, enzymes and hormones. Proteins also help regulate body processes (such as blood clotting) and the immune response. They play an equally important role in keeping the intestines healthy. Proteins support it in breaking down the food components in order to be able to break them down and utilize them optimally.
This is how protein deficiency becomes noticeable in the body
Inadequate protein intake in the diet can contribute to anemia, fatigue, muscle wasting and edema (swelling caused by fluid retention). If left untreated, it can even lead to death. It is therefore important to ensure that you are getting enough protein. This can be easily achieved through a balanced diet and protein-rich foods (e.g. lean meat, fish, eggs, nuts and seeds). Additionally, it helps ingestion of dietary supplements such as whey or casein proteins to increase daily protein intake.
How much protein is sufficient daily?
The German Society for Nutrition recommends a daily protein intake of 0.8 grams/kilogram body weight for adults aged 19 and over. The protein requirement in infants is based primarily on the nitrogen content in breast milk. Depending on the month of life, the recommendation varies between 2.7 grams/kg of body weight daily in the first month of life to 1.5 grams/kg of body weight between the second and fourth month.
The higher the age or physical exertion, the more protein the body needs. For example, someone who is of normal weight (average 75 kilograms) and 1.80 meters tall has a daily protein requirement of around 60 grams. Older people over the age of 65 often move less and therefore have an increased protein requirement. The aim is to prevent or slow down muscle breakdown. That's why experts recommend that older people consume between 1.2 grams and 1.5 grams of protein per kilogram of body weight. In order to provide the baby with all the important protein components, breastfeeding women have one increased protein requirement of approx. 15 grams daily for your baby.
Which foods are particularly high in protein?
With a balanced diet, protein supplements may not be necessary. There are countless foods that are particularly rich in protein and cover the daily requirement with their consumption. With around 6 grams of protein, eggs are an important source of protein. If you like, you can add variety with vegetarian and vegan protein alternatives.
In addition to valuable fats, nuts also contain a lot of proteins. With around 6 grams of protein, almonds and cashew nuts are healthy snacks and provide a healthy, crunchy variety in salads. Fish is also a valuable source of protein. Salmon in particular is rich in omega-3 fatty acids and high-quality proteins. A freshly caught animal from sustainable breeding contains up to 20 grams of protein. If you don't like fish, you can use plant-based alternatives. Algae also provide valuable omega-3 fatty acids, minerals and micronutrients.
Too much protein: This is how excess protein becomes noticeable
Not only too little, but also too much protein can permanently damage the body. The increased protein intake puts a strain on the kidneys, among other things, as they have to convert large amounts of nitrogen into proteins. The result can be dehydration and electrolyte imbalances. However, the risk of kidney stones is increased.
A loss of calcium in the bones can also be a negative side effect of increased protein intake. The mineral deficiency can increase the risk of osteoporosis and also promote muscular problems and immune deficiency.
Tip: The body needs sufficient liquid
Our body consists mostly of water. Without enough liquid, not only our organs suffer, but also the metabolism. A balanced diet with proteins, minerals and vitamins promotes proper drinking behavior and thus our well-being. Dehydration is often noticeable with headaches or dizziness.
It doesn't have to be, because simple tricks in everyday life can make it easier to drink. Adults should consume 2 to 3 liters a day spread over several hours. Experts recommend around 30 to 40 milliliters of water per kilogram of body weight every day. The requirement is significantly higher for sporting activities.
We often forget to drink liquid in the demanding everyday life. Timers, apps or a drinking bottle with time information can help with sufficient fluid intake.
12/29/2022