A great summary of protein information

Protein and everything you need to know about it

Protein is found in both animal and plant foods. Animal proteins are considered to be of higher quality than plant proteins because they contain all the essential amino acids. Plant proteins contain some essential amino acids in limited amounts, so it is important to combine them to get all the amino acids you need.

The recommended daily allowance of protein for an adult is 0.8 grams per kilogram of body weight. This means that if you weigh 70 kilograms, you should eat 56 grams of protein per day.

If you are deficient in protein, it can have a number of negative consequences, such as:

• Weight loss
• fatigue
• weakness
• immune system disorders
• problems with wound healing
• muscle damage

Therefore, it is important to ensure adequate dietary protein intake.

Here are some examples of protein-rich foods:

• Animal protein: meat, fish, poultry, eggs, milk, dairy products.
• Plant proteins: legumes (lentils, beans, peas), nuts, seeds, tofu, tempeh, spirulina

Protein is an important part of our diet. However, we often find different opinions about them. Because of this, many myths and rumours are spread without us even knowing it. Some people tell us that our body cannot absorb more than 30 g of protein in one meal. Some say that we should not take in more than 3 g per 1 kg of body weight per day. That's why we have this summary for you!

An overview of common myths about protein

But we can help you! We have already covered protein myths and below you will find an overview of common protein myths. In that article you will learn that our bodies are able to absorb different amounts of protein depending on many factors such as age, gender, physical activity and health status. You will also learn how much protein you should consume every day to maintain your health. We hope that this article will help dispel some of the myths about protein and that you will learn how to set your protein intake properly:

Plant or animal protein?

Nowadays, everyone is trying to be so-called "IN". Because of this, many people are also switching from a conventional diet to a vegetarian or even vegan diet. Is plant protein good enough compared to animal protein? Can we replace meat, eggs and dairy products with plants? Most of us would say that's bullshit. After all, sunflower seeds or lentils can't replace meat... Let's refresh your knowledge a bit, because everything may not be as you might think at first glance:

Which protein to choose?

Of course, the most commonly used ingredient from which most of us get protein is food. Whether animal or vegetable. However, we can also receive protein from various dietary supplements. The most common and most used dietary supplement is without a doubt whey protein. Almost everyone who does any sport today has come across whey protein. But now, I have to ask you a question for the body. Do you know what kind of whey protein is the best for you? I dare say that only a handful of you can answer "Yes" with a clear conscience. For the group of people whose answer was negative, we have prepared an article that will definitely help you:

Benefits of taking casein

Another dietary supplement that replaces protein from food is the so-called casein. Casein is a type of protein that has a slower absorption rate than other proteins. We can often come across different opinions about it. Some denounce it and others celebrate it. So what then, where is the truth? We took a look under the hood and compared casein to whey protein. We've also found a few extra benefits to taking casein:

So how much protein can I take in?

You're probably thinking something along the lines of:

"Okay, so I know how much protein I should take in every day. I know what sources to get the best quality, but can't I get something wrong? Is my protein intake too high?"

For many years, it has been argued that increased protein intake can harm us. However, you can read in the following link that things may be quite different:

Protein in food: a little helper for your fitness shopping

All of us probably forget or maybe still don't know how much protein a given food contains from time to time. We've put together a summary of the most commonly used foods that list the amount of protein per 100g. Download the picture to your mobile phone, because then all you have to do is look at the picture and you will know how much protein your food contains!