How much protein do you need?

There are three nutrients we need in large amounts: proteins, carbohydrates, and fats.
What is protein?

Proteins are large molecules made up of one or more chains of amino acids in a specific sequence, and some of these amino acids can only be obtained from food. That is why they are called essential amino acids. The human body cannot synthesize almost half of the twenty common amino acids. You must get them from your diet by eating foods high in protein. Animal protein sources, such as meat, fish, eggs, and milk, provide all the essential amino acids. Vegetables such as beans, peas, chickpeas, or lentils also provide valuable amounts of protein. However, in the case of vegetables, not all essential amino acids are present. Some are entirely absent or present only in small amounts.

Why do we need them, and what is the function of proteins?

Proteins are important for the structure, function, and regulation of the body's cells, tissues, and organs. Each protein has unique functions. Proteins are important components of muscles, skin, bones, and the body as a whole. Proteins are essential for the formation of enzymes, hormones, and antibodies, and are crucial for maintaining human health.

Proteins are still one of the three types of nutrients used by the body as sources of energy (with the exception of alcohol); the other two are carbohydrates and fats. Proteins and carbohydrates provide 4 calories of energy per gram, while fats provide just calories per gram.

According to the European Food Safety Authority, the population reference intake for adults of all ages was estimated at 0.8 g of protein/kg of body weight per day.

The World Health Organization (WHO) also recommends that adult women consume about 48 g of protein per day and adult men about 56 g. In Europe, average protein consumption ranges from 99 to 115g per day, and the WHO states that protein deficiency was eliminated in the European Union after World War II. Therefore, very few Europeans today suffer from protein deficiency.

The question is whether there is any benefit to consuming more protein even in the absence of protein deficiency.

Unless you are older and have muscle loss (sarcopenia) or are recovering, there are no benefits to consuming high amounts of protein. A regular, balanced diet provides more than the recommended amount of protein for maintaining good health. People who exercise moderately every other day do not need more protein.

However, those who do high-intensity exercise daily could benefit from additional protein from foods or other sources.

Protein for athletes

The American College of Sports Medicine, in collaboration with the American Dietetic Association and Dietitians of Canada, recommends a daily intake of 1.2 to 2.0 g of protein / kg of body weight. These specific recommendations for athletes exceed those for the general population (0.8g / kg / day). This difference relates to the protein needs for certain functions, specifically:

1. Repair and replenish proteins damaged by physical exercise at the musculoskeletal, bone, tendon, and ligament levels.
2. Maintain optimal function of all metabolic pathways that use amino acids.
3. Promote increased muscle mass.
4. Allow for optimal immune system function.
5. Allow for optimal plasma protein production.

Conclusion

In summary:

•  If you do moderate-intensity exercise, your regular diet perfectly meets your protein needs. Only if you follow an intensive training program can a target of 1.2 to 2 grams of protein per kilogram of body weight help you achieve your goals for muscle growth and endurance.
• If you do endurance training, you should aim for the lower end of this range.
•  If you alternate between endurance and strength training, you should choose a midpoint, and finally,
•  If you do endurance or strength training, you should aim for the upper end of this range.