Building material of the body
Protein is the "brick" from which muscles, organs, skin, hormones, and enzymes are built. Without proteins, the body cannot repair itself, cannot maintain muscle mass, and cannot function optimally.
Why are they so important?
Proteins:
- maintain muscle mass
- support immunity
- help with healing
- provide satiety and support weight control
- slow sugar absorption (important in diabetes)
Adequate protein intake helps stabilize blood glucose and prevent muscle loss, especially after age 40.
How much protein do we need?
On average:
- sedentary adult: ~0.8 g/kg/day
- active adult or elderly: 1–1.2 g/kg/day
- athletes: 1.2–1.6 g/kg/day
For example, a 70 kg person needs approximately 55–80 g protein daily, ideally distributed across each meal.
Animal vs. plant proteins
Animal proteins (meat, fish, eggs, dairy) are complete — they contain all essential amino acids.
Plant proteins (legumes, grains, nuts, seeds) are extremely healthy, but some have certain amino acids in lower quantities. The good news is that they can be combined intelligently.
Examples of efficient combinations:
- rice + beans
- lentils + bread
- hummus + pita
- corn + beans
Soy (tofu) is a complete plant protein and a very good alternative to meat.
Additionally, plant protein brings metabolic benefits: more fiber, lower glycemic impact, and favorable effect on cholesterol.
How do we integrate them correctly?
Ideally, each main meal should contain a source of protein, alongside vegetables and quality carbohydrates.
Simple examples:
- egg + vegetables
- fish + salad
- Greek yogurt + seeds
- lentils + brown rice
What should we know about protein powders?
Protein powders can be useful, but are not necessary for everyone.
It is important:
- to check sugar content and ingredient list
- not to exceed daily requirements
- to avoid unnecessary amino acid supplementation
Maximum caution in: patients with kidney disease, liver disease, diabetes, psychiatric disorders, children, pregnancy, and frail elderly.
Conclusion
Proteins are the foundation of structure and metabolic balance.
Quality, the right quantity, and correct distribution make the difference between functional and unbalanced nutrition.