By now we all know from social media and other media that protein is good for building muscle. But does it also have other positive effects apart from bulging biceps? We will get to the bottom of this question in today’s article.
But what is protein?
Proteins consist of many building blocks, also known as amino acids. A normal protein consists of around 300 amino acid building blocks. In order for our body to function properly, we need amino acids (the EFSA recommends 0.83g per kilogram of body weight), because protein is responsible for building cells in our body. As the quality of protein varies from food to food, you should get your daily protein requirements from different sources.
Amino acids can be divided into essential and non-essential amino acids: Essential amino acids cannot be produced by the body itself. They must therefore be supplied externally. Non-essential amino acids, on the other hand, can be produced by the body itself.
All proteins have different functions in our body. These proteins are consistently repaired and replaced. This process is also known as protein synthesis (more on this in another article).
Which foods are high in protein?
However, not all proteins are the same. One factor here is the protein value, which indicates how well a dietary protein can be converted into the body’s own protein. The reference here is the hen’s egg, which has a protein value of 100. This value can be increased through varied food combinations, as the amino acid patterns of different foods complement each other. For example, the combination of potatoes and eggs results in a protein value of 134.
Does protein give me anything other than muscles?
Protein is an important nutrient for our body, which is not only responsible for building muscle, but also for many other functions. For example:
- Protein gives our cells their shape and stability by acting as a structural protein in cell membranes, hair, nails, bones and tendons
- Protein enables our muscles to move by acting as a contractile protein in actin and myosin filaments that move against each other
- Protein stores important molecules such as iron, calcium and zinc by acting as a storage protein in ferritin, casein and metallothionein
- Protein transports oxygen, hormones, lipids and other substances in the blood by acting as a transport protein in haemoglobin, albumin, lipoprotein and other proteins
- Protein protects our body from infections by acting as antibodies and complement proteins in the immune system
- Protein regulates cell function by participating in biochemical reactions and signaling pathways as an enzyme, hormone, receptor and transcription factor
Are there differences between plant-based and animal-based protein
As a rule, animal products are one step ahead of plant proteins in terms of quality, as animal proteins contain a higher proportion of essential amino acids, which significantly increases their bioavailability.
Nevertheless, plant proteins also have their added value for our bodies. As a rule, they also contain all 20 amino acids, but the most important ones in smaller quantities. It is therefore important to combine different protein sources, especially as a vegan.
But how much protein do I need now?
For the average person, 50g of protein per day is recommended. However, to get the optimum benefit, you should eat at least 1g per kg of body weight. Athletes who want to build muscle should eat at least 2g per kg of body weight, up to a maximum of 3g per kg of body weight. If you have problems meeting your daily protein requirements, I can recommend protein powders.
Summary
Protein is not only essential for building muscle, but also for people who want to improve their brain function or live a healthy life. You should therefore consume at least 50g of protein. However, if you are focused on building muscle, you should increase the amount to 2g per kg of body weight.
Sources
https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body
https://www.akademie-sport-gesundheit.de/magazin/biologische-wertigkeit.html