Health
Protein: What It Is, Why It Is Important, and How Much We Need Daily
What is Protein?
Protein is one of the three main macronutrients (proteins, fats, and carbohydrates) essential for the normal functioning of the human body.
Protein is made up of amino acids, which serve as building blocks for the body. They are involved in the formation and repair of muscles, skin, hair, nails, internal organs, hormones, and enzymes.
The body does not store significant amounts of protein, so daily intake is essential.
Why is Protein Important?
Protein performs many vital functions, including:
- Growth and maintenance of muscle mass;
- Repair of tissues and organs;
- Formation of hormones and enzymes;
- Normal functioning of the immune system;
- Maintenance of healthy skin, hair, and nails;
- Oxygen transport (via hemoglobin);
- Prolonging the feeling of fullness.
What Happens During Protein Deficiency?
Insufficient protein intake can lead to:
- Reduction in muscle mass;
- Physical weakness;
- Weakened immunity;
- Slow wound healing;
- Hair loss;
- Brittle nails;
- Delayed growth and development in children.
How Much Protein Do We Need Daily?
Daily requirements depend on age, body weight, physical activity, and goals.
| Category | Recommended Amount |
|---|---|
| Less active adult | 0.8 g / kg |
| Moderately active | 1.2-1.6 g / kg |
| Strength training | 1.6-2.2 g / kg |
| During weight loss | 1.6-2.4 g / kg |
| Age 65+ | 1.2-1.5 g / kg |
How to Calculate?
Calculation formula:
Daily Protein (g) = Body Weight (kg) × Recommended Grams (g/kg)
For example, a moderately active person weighing 70 kg needs: 70 × 1.4 = 98 g of protein per day.
Which Products Are the Best Sources of Protein?
Animal-derived
- Chicken fillet
- Turkey
- Beef
- Fish
- Salmon
- Eggs
- Cottage cheese
- Greek yogurt
- Cheese
Plant-derived
- Lentils
- Beans
- Chickpeas
- Soy
- Tofu
- Quinoa
- Chia seeds
- Pumpkin seeds
- Almonds
Is Protein Powder Necessary?
No. If your daily protein requirement is met through food, protein powder is not essential. Protein powder is only useful when it is difficult to obtain the necessary amount from food.
Can You Consume Too Much Protein?
For a healthy person, consuming approximately up to 2.2 g/kg of protein per day is considered safe. Individuals with chronic kidney disease should consult their doctor regarding protein intake.
Summary
Protein is essential for human health and should be consumed daily. The required amount depends on body weight, physical activity, and lifestyle - using the formula "body weight × required grams":
- 0.8 g/kg - minimum daily requirement
- 1.2-1.6 g/kg - active lifestyle
- 1.6-2.2 g/kg - strength training
- 1.6-2.4 g/kg - weight loss