WHAT HAPPENS TO OUR BODY WHEN WE CONSUME PROTEIN

What Happens in Our Body When We Consume Protein?

Protein is one of the main macronutrients in our diet and is made up of smaller units called amino acids.

After consuming foods that contain protein, the body breaks them down into amino acids, which can then be used for the synthesis and renewal of proteins in body tissues.

What Is the Role of Protein?

Protein is an important part of a balanced diet.

Among other things, protein:

• contributes to the growth of muscle mass.
• contributes to the maintenance of muscle mass.
• contributes to the maintenance of normal bones.

For this reason, an adequate protein intake is important both for the general population and for people who exercise regularly.

How Much Protein Do We Need Each Day?

Protein requirements vary from person to person and are influenced by factors such as age, body weight, physical activity and overall health.

The European Food Safety Authority (EFSA) has established a Population Reference Intake for healthy adults of:

0.83 g of protein per kilogram of body weight per day.

For example, for an adult weighing 70 kg, this corresponds to approximately 58 g of protein per day based on this reference value.

Requirements may differ during periods of growth, pregnancy and breastfeeding, as well as in people with higher levels of physical activity.

Protein and Exercise

Regular exercise, particularly resistance training, increases the importance of ensuring an adequate protein intake.

In sports nutrition literature, an indicative range of approximately 1.4 - 2.0 g of protein per kilogram of body weight per day is often used for people who exercise regularly.

However, the exact amount depends on the type and intensity of exercise, overall energy balance, body weight and individual goals.

Rather than consuming excessive amounts, it is more important to ensure an adequate total daily protein intake as part of a balanced diet.

Animal and Plant Sources of Protein

Protein can be obtained from both animal and plant-based foods.

Animal Sources

Important sources include:

1. eggs
2. milk and dairy products
3. fish
4. meat
5. poultry

Plant Sources

Protein is also found in:

1. legumes
2. nuts
3. seeds
4. grains
5. soy products
6. peas and other plant-based foods

Different protein sources contain different amounts and proportions of amino acids. A varied and well-planned plant-based diet can meet the body's requirements for protein and essential amino acids.

What Are Essential Amino Acids?

Amino acids are the building blocks of proteins.

Some of them are known as essential amino acids because the human body cannot produce them in sufficient quantities and therefore they must be obtained through the diet.

For this reason, not only the amount of protein we consume matters, but also the variety of foods included in our diet.

Do We Need to Consume Protein Immediately After Exercise?

Total daily protein intake is one of the most important factors for people who exercise.

Distributing protein across different meals throughout the day can also be a practical way to meet daily requirements.

However, protein consumption does not need to be treated as a very narrow “window” immediately after exercise. The overall dietary pattern and an adequate daily protein intake are particularly important.

Does More Protein Always Mean Better Results?

Not necessarily.

Protein requirements fall within a certain range, and consuming increasingly larger amounts does not automatically lead to greater muscle growth or better results.

Overall diet, adequate energy intake, exercise, rest and consistency are also important parts of a well-balanced lifestyle.

Conclusion

Protein is an essential macronutrient and can be obtained from a wide variety of animal and plant-based foods.

An adequate protein intake contributes to the growth and maintenance of muscle mass, as well as to the maintenance of normal bones.

Each person's actual protein requirements may vary depending on body weight, age, physical activity and overall health.

For people with specific health conditions or special nutritional needs, protein intake should be determined in consultation with an appropriate healthcare professional.

 

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