The Benefits of Protein: Why They’re Important for Our Health

Every movement our bodies make, every tissue they regenerate, every immune defense we have to thank for all of these processes. These complex compounds are the basic “building blocks” of our bodies, responsible for the continuous functioning and renewal of our bodies.

Proteins are involved in almost every physiological process, from muscle growth to immune defense, from transporting substances in the blood to hormone regulation. Despite the importance of protein, many of us are unaware of how much we actually need each day and which sources best meet our individual needs.

In this article, we will explore what protein really is at the molecular level, what key functions it performs in our bodies, what its importance is for maintaining health, and how to ensure optimal protein intake in your diet. You will learn about different protein sources, their role in weight management and muscle growth, and when protein supplements may be beneficial. Find out how to choose protein wisely based on your health goals and lifestyle. Learn more about a balanced diet in our health and wellness articles.

What is protein and why is it necessary?

Proteins are large, complex molecules made up of smaller units called amino acids.

Unlike carbohydrates and fats, proteins are not the primary source of energy, but their significance for the body is much broader and more fundamental. Proteins make up about 20% of the human body mass and are the most important component of tissues, organs, hormones, enzymes and antibodies.

Amino acids are the main building blocks of proteins. Of the more than 20 known amino acids, 9 are considered essential (essential), which the body cannot synthesize independently and must obtain from food. These amino acids are:

leucine
isoleucine
valine
lysine
methionine
phenylalanine
threonine
tryptophan
histidine

According to the recommendations of the World Health Organization, the function of proteins in the body includes a number of processes, including:

tissue growth and repair
production of enzymes and hormones
support of immunity
transport of substances
energy supply (when carbohydrates are lacking)
regulation of water balance

What are amino acids?

Amino acids are organic compounds that form the basis of proteins. They are divided into essential (essential), which the body must obtain from food, and non-essential, which the body can synthesize itself. Different combinations of amino acids give proteins a wide range of functions and properties, depending on their structure and arrangement in the protein chain.

All amino acids are important for the body’s functions, but essential amino acids require special attention when creating a nutritional plan, especially for those who follow special diets, such as vegetarians and vegans. Discover our range of quality protein supplements that can help supplement your diet with essential amino acids.

Key health benefits of protein

Sufficient protein in the diet has many positive effects on our body. Why do we need protein? Here are the main areas of protein benefits, confirmed by scientific research and recommendations from health professionals.

Protein and Muscle Growth

One of the most well-known functions of protein is its role in muscle growth and repair. Protein consumed after exercise:

helps to repair damaged muscle fibers faster
stimulates the synthesis of new muscle proteins
improves muscle strength and endurance
prevents muscle loss (prevention of sarcopenia)

It is especially important to ensure sufficient protein intake for active athletes, seniors, and those who are trying to maintain muscle mass while following calorie-restricted diets.

Protein and immunity

Protein consumption is directly linked to strengthening the immune system. Immune cells, antibodies, and other components involved in the body’s defense against infections are made up of protein. Insufficient protein intake can lead to:

weakened immunity
increased susceptibility to infections
longer recovery time after illnesses

A properly balanced diet with enough protein can help maintain optimal immune function. Read more about nutrients that strengthen immunity here.

Protein and Weight Management

Protein consumption is an important factor in controlling body weight for several reasons:

Feeling of satiety – protein keeps you feeling full longer than carbohydrates or fats, therefore reducing the desire to snack
Thermogenic effect – the body uses more energy to digest protein (20-30% of protein calories) than carbohydrates (5-10%) or fats (0-3%)
Preservation of muscle mass – helps maintain muscle during weight loss, which ensures a more active metabolism

Numerous studies confirm that diets with higher protein content are more effective in losing weight and maintaining the achieved results in the long term.

Protein and hormone regulation

Many hormones are protein in nature or require protein for their production. Among these hormones:

insulin – regulates blood glucose levels
growth hormone – stimulates growth and cell renewal
thyroid hormones – regulates metabolism
sex hormones – participate in the maintenance of reproductive functions

A sufficient amount of protein in the diet ensures the normal functioning of the hormonal system and helps maintain the body’s homeostasis.

Protein and skin health

The skin is the largest human organ, the main structural element of which – collagen – is made up of proteins. A high-quality protein diet helps:

maintain skin elasticity and firmness
heal wounds faster
renew skin cells
fight signs of aging

In addition to collagen, proteins are also involved in the production of other important skin components, such as elastin and keratin.

How much protein do you need daily?

Recommendations by age, gender and activity
Protein needs depend on many factors – age, gender, physical activity, health status and individual goals. The World Health Organization and other authoritative institutions provide recommendations that can help you get an idea of how much protein your diet should contain.

General recommendations for adults:

Minimum amount: 0.8 g of protein per 1 kg of body weight per day
Moderately active individuals: 1.0-1.2 g/kg per day
Active athletes: 1.4-2.0 g/kg per day
Professional athletes: up to 2.2 g/kg per day

However, different age groups and stages of life require different amounts of protein:

Age Group/Condition Recommended Protein Intake (g/kg body weight)

Children (1-3 years) 1.05-1.2

Children (4-13 years) 0.95-1.0

Adolescents (14-18 years) 0.85-1.0

Adults (19-64 years) 0.8-1.2

Elderly (65+ years) 1.0-1.5

Pregnant women 1.1 (first trimester) – 1.3 (third trimester)

Breastfeeding women 1.1-1.3

For example, an adult weighing 70 kg should consume at least 56 g of protein per day (0.8 g x 70 kg). Meanwhile, a moderately active person weighing 70 kg should aim for 70-84 g of protein per day (1.0-1.2 g x 70 kg).

Consequences of protein deficiency

Insufficient protein intake can cause various health problems:

decrease in muscle mass and strength
slow wound healing
weakened immune system
hair, skin and nail problems
edema (fluid accumulation)
constant fatigue
in more severe cases – protein-energy
malnutrition (marasmus, kwashiorkor)

Protein deficiency is especially dangerous for children, as it can disrupt normal growth and development. Read more about the importance of vitamins and minerals for muscles and joints here.

Best sources of protein: animal and plant

Protein can be obtained from a variety of foods, which are divided into animal and plant sources. Each group has its own advantages and characteristics regarding protein quality, amino acid composition and absorption.

Animal sources of protein

Animal proteins are generally considered to have high biological value because they contain all the essential amino acids in an optimal ratio. Main sources of animal protein:

Lean meat (100 g):
Chicken breast – 31 g protein
Turkey breast – 29 g protein
Beef (lean) – 26 g protein
Rabbit – 25 g protein

Fish and seafood (100 g):
Tuna – 30 g protein
Salmon – 25 g protein
Shrimp – 24 g protein
Cod – 18 g protein

Dairy products:
Quadratic cheese (lean) – 18 g protein/100 g
Greek yogurt – 10 g protein/100 g
Hard cheese – 25-35 g protein/100 g
Milk – 3.4 g protein/100 ml

Eggs – 13 g protein/100 g (about 6 g in one egg)

Plant-based Protein Sources

Although most plant-based proteins do not contain all the essential amino acids (with the exception of some sources such as quinoa and soy), a proper combination of various plant-based foods can provide all the essential amino acids. Main sources of plant protein:

Legumes (cooked, 100 g):
Soybeans – 17 g protein
Lentils – 9 g protein
Chickpeas – 9 g protein
Beans – 8 g protein

Nuts and seeds (100 g):
Pumpkin seeds – 30 g protein
Almonds – 21 g protein
Chia seeds – 17 g protein
Walnuts – 15 g protein

Grains (cooked, 100 g):
Quinoa – 4.4 g protein
Buckwheat – 3.4 g protein
Oats – 2.5 g protein
Brown rice – 2.3 g protein

Soy products:
Tempeh – 19 g protein/100 g
Tofu – 8-15 g protein/100 g
Soy milk – 3 g protein/100 ml

Comparing Plant and Animal Proteins

There are several important aspects to consider when choosing protein sources:

Amino acid completeness – animal proteins contain all the essential amino acids, while many plant proteins are deficient
Digestibility – animal proteins are generally better absorbed (90-99%) than plant proteins (70-90%)
Additional nutrients – plant proteins often contain more fiber, vitamins, antioxidants, while animal proteins contain more vitamin B12, iron, zinc
Health effects – plant proteins are more often associated with a lower risk of heart disease, diabetes, and certain types of cancer

The optimal choice for many people would be to combine different protein sources, getting the benefits of both types. Explore natural protein supplements here that can help supplement your diet with quality protein.

Protein Supplements – Who Needs Them and What You Need to Know

While most protein needs can be met through your regular diet, there are times when protein supplements can be helpful or even necessary. It’s important to understand when they’re appropriate, which ones to choose, and how to use them safely and effectively.

What are the benefits of protein supplements?

Protein supplements may be beneficial for the following groups:

Athletes and those who exercise actively – for greater muscle growth and faster recovery after training
People with increased protein needs – recovering from injuries or surgeries, the elderly
Vegetarians and vegans – as an additional source of protein
People on calorie-restricted diets – to avoid losing muscle mass
People with a low appetite – when it is difficult to get enough protein from food
Very busy people – as a more convenient source of protein when there is little time to cook

Main types of protein supplements

There are various types of protein supplements on the market:

Whey protein (Whey) – quickly absorbed, contains all the essential amino acids, ideal for use after training
Whey concentrate (70-80% protein)
Whey isolate (90%+ protein, less lactose)
Whey hydrolysate (pre-partially digested)

Casein proteins – slowly absorbed, suitable for use before bedtime for a long-term supply of amino acids

Egg proteins – high biological value, suitable for those who are lactose intolerant

Vegetable proteins
Soy proteins – complete, but sometimes avoided due to phytoestrogens
Pea proteins – hypoallergenic, suitable for those with allergies
Rice proteins – hypoallergenic, but incomplete
Hemp proteins – rich in fiber and good fats
Mixtures of various plant proteins – complement each other with amino acids

What you need to know when choosing protein supplements

When choosing a protein supplement, it is important to pay attention to:

Quality and purity – choose products without unnecessary additives, heavy metals, artificial sweeteners
Amino acid profile – especially the amount of BCAA (branched chain amino acids)
Digestibility – how well the body will absorb proteins
Additional components – are there vitamins, minerals, probiotics
Allergies and intolerances – e.g. lactose intolerance to whey protein
Calorie content – especially important for those controlling weight
Certificates and tests – quality certificates

It is important to remember that protein supplements are not miracle products – they are only an aid in ensuring sufficient protein intake. They should not replace a complete diet rich in natural, unpackaged foods. Strengthen your diet with quality supplements from our range.

Conclusion

Protein is an essential part of our diet, providing many vital functions in the body. Its benefits include muscle growth and repair, strengthening the immune system, regulating metabolism, hormone production and many other processes. Everyone should strive to ensure the optimal amount of protein in their diet, taking into account individual needs depending on age, physical activity and health status.

When choosing protein sources, it is worth combining both animal and plant products, thus ensuring the intake of all essential amino acids and maximum health benefits. Protein supplements can be a useful tool for certain groups, but should not replace a balanced, varied diet.

Remember that each person’s body is unique, so monitor how your body responds to different sources and amounts of protein. If you have specific health concerns or goals, it is always worth consulting with a nutritionist who will help you create an individualized nutrition plan. Visit our healthy lifestyle blog for more nutrition advice.

Frequently Asked Questions

How much protein should I consume daily?

Most healthy adults should consume 0.8-1.2 grams of protein per kilogram of body weight per day, but athletes, pregnant women, and seniors need more.

What is the difference between animal and plant proteins?

Animal proteins are complete (contain all essential amino acids), while most plant proteins are incomplete, but combining a variety of plant sources can ensure that you get all the amino acids.

Can you get enough protein on a vegetarian or vegan diet?

Yes, eating a variety of plant-based foods, such as legumes, soy, nuts, and grains, can meet your protein needs.

Is it necessary to take protein supplements?

Supplements are not necessary for most people, but they can be helpful for athletes or those who cannot meet their needs through food alone.

What happens if I don’t get enough protein?

Protein deficiency can lead to loss of muscle mass, weakened immunity, poor wound healing, and other health problems.