Protein: everything you need to know about this essential nutrient

Introduction

Whether you are athletic or simply want to eat healthier, the term protein undoubtedly comes up often. But what exactly is protein? Why is it so important for your body? And how much protein do you need per day? In this blog, you will read everything about the importance of proteins, the different types of protein, and practical tips for daily use.

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What is protein?

Protein, also known as proteins, is one of the three main macronutrients, alongside carbohydrates and fats.Proteins are made up of amino acids and serve as building blocks for:

• Muscles

• Bones

• Skin

• Enzymes and hormones

Protein is essential for muscle recovery, muscle building, and maintaining a strong immune system.

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Why is protein important?

1. Muscle building and recovery

After each workout, your muscles need amino acids to recover and come back stronger. Protein provides those essential building blocks.

2. Support for weight management

Protein provides a long-lasting feeling of fullness, making you less likely to reach for snacks and easier to maintain your weight.

3. Overall health

In addition to muscles, protein plays a role in the production of enzymes, hormones, and the immune system.

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What types of protein are there?

1. Animal protein

• Whey protein

• Casein

• Protein from meat, fish, eggs, and dairy

2. Plant-based protein

• Soy

• Peas

• Rice

• Hemp

Plant-based protein is suitable for vegans and people with lactose intolerance.

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How much protein do you need per day?

• Non-athletes: ± 0.8–1.2 grams per kilogram of body weight

• Athletes: ± 1.6–2.2 grams per kilogram of body weight

• When losing weight: ± 1.8–2.4 grams per kilogram of body weight

👉 Example: someone weighing 75 kg who does strength training needs approximately 120–165 grams of protein per day.

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Conclusion: protein is essential for a healthy body

Whether you want to build muscle, lose weight, or simply stay healthy: sufficient protein is crucial. Choose high-quality protein sources from food or use a protein supplement when practical.

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