About proteins

Proteins consist of chains of amino acids and enter into the structure of the cells of the human body, contributing to their growth and renewal. Certain amino acids cannot be synthesised by our body, and it is therefore important to take them in through our daily diet. Through digestion, the proteins we take in from food are broken down and directed to the cells, which ensures the rebuilding process. Amino acids that cannot be obtained metabolically are called essential amino acids, and depending on their number, proteins can be complete or incomplete.

Besides the structural role of tissue growth, replacement and repair, proteins play an essential role in building muscle mass and maintaining neurological function.

A diet rich in protein can lead to kidney problems and in many cases goes hand in hand with heart problems because of saturated fatty acids. A diet low in protein can cause muscle wasting, loss of concentration and pain in the muscles, bones and joints. That is why it is important to keep a balance between the intake of protein, lipids and carbohydrates.

The main sources of protein are of animal origin: meat, fish, dairy products and eggs, but there are also plant sources that contain protein: certain kinds of vegetables and wholegrain products, mushrooms, beans, nuts, hazelnuts, almonds, soya and seeds. It is recommended that you vary your sources of protein and combine both, animal and plant.

Protein requirements are worked out according to age, body weight, daily physical activity and sex. So that the metabolism is not altered, experts recommend that proteins should make up at least 10 % and at most 35 % of the total calories taken in during a day. We can work out the calories we take in from proteins by taking into account that one gram of protein eaten contains 4.1 kcal. For example, the nutritional label of a yogurt states: “Protein 3.2 g” – the calculation of the calorie content for this is: 3.2 x 4.1 = 13.12 kcal. If we assume that we have a diet of 2000 kcal a day, then for 100 g of this yogurt the proteins have a weight of 0.65 % of the total. In this way the weight of proteins can be worked out every day.

See the article „Too much versus too little PROTEIN“