Updated: Jun 1
Protein is one of the most important nutrients. The process of building muscle cannot function without protein, so proteins must be added to the body through sufficient food. In addition to animal protein from meat, fish, cheese, skyr, there is also vegetable protein from e.g. beans, lentils, soy. The body excretes an excess of protein, but most people tend to have too little protein intake. Proteins are made up of various amino acids.
Let's take a closer look at the protein itself. There are many different amino acids - a broad distinction is made between essential and non-essential amino acids.
As the name suggests, the essential amino acids are very important for the body, more precisely they are so important that you couldn't live without them.
Essential amino acids:
Protein = protein or protein ≠ protein?
The magic word in this case is "biological value". This biological value indicates how well the body can absorb this protein. More precisely, how well he can convert this protein into the body's own protein. A normal egg (egg yolk and egg white) has a biological value of 100%, in contrast to this, maize only has a biological value of 54%. We now know that not all proteins are the same and that - as often in life - quality is better than quantity.
How Much Protein Do I Need?
Since we talked about the quality of the protein before, we now come to the quantity of the protein - so how much do I need now? A rule of thumb is around 1 gram per kg of body weight.
A little more precisely, however, one could use the values 1.2 to 1.5 grams of protein per kg of body weight. As an example, if I weigh 85 kilos, my protein consumption should be around 102 to 127 grams per day.
When it comes to protein intake, however, there are several different opinions. Opinions range from 1 gram to 2 grams and beyond, but everyone agrees that it shouldn't really be less than 1 gram per kilogram of body weight. If you are not sure, you can speak to your doctor about this topic.
- No muscle building without protein!
- Take in protein sources with a high biological value!
- Not less than 1 gram of protein per kilogram of body weight per day for muscle building!