Even though we eat every day, we aren't always clear about how many grams of this macronutrient we should be consuming or why.
We've heard all our lives that proteins are the building blocks of muscle. We're bombarded with messages about their importance, and marketing envelopes many supermarket products with the magical word. From yogurts to fortified milk, to post-workout protein powders. But do we really know their function? What happens if we don't meet the daily requirements?
The word comes from the Greek "proteios," meaning "primary or of utmost importance." In a nutritional context, protein refers to one of the three essential macronutrients found in food, along with carbohydrates and fats. "They are composed of chains of amino acids used for the growth, repair, and maintenance of all our tissues," explains dietitian-nutritionist Laura Jorge, founder of the psychology and nutrition center of the same name. Why are they so essential?
"They are involved in many biological functions, including the synthesis of enzymes and hormones, the transport of nutrients and oxygen in the blood, and the proper functioning of the immune system. Additionally, they can be a source of energy, although their main role tends to be structural and functional," says Jorge.
Which Foods Contain Protein?
Protein sources include animal products, known as complete proteins, such as meat, fish, poultry, eggs, and dairy products; and plant-based proteins, most of which are incomplete because they lack some amino acids: legumes and their derivatives (tofu, tempeh, textured soy), seitan, nuts, and seeds, enumerates the nutritionist.
Factors like age, sex, physical activity level, and individual health status significantly influence the amount of protein needed daily. But there is a basic rule to follow, according to nutritionists consulted bySport Life Wellness. The general recommendation is 0.8 grams per kilogram of body weight per day. "But these can vary in cases of fat loss or certain pathologies, and increase to 2.5g/kg or even more in some sports disciplines."
However, "if we ensure there is a source of protein in all meals throughout the day, it is quite easy to reach adequate protein levels by the end of the day," indicates Jorge. Is it true that 100 grams of chicken is far from being 100 grams of protein?
"Indeed, in those 100 grams of chicken, we have to account for other components besides being a source of proteins, such as water, fat, and other nutrients. Additionally, depending on the part of the chicken we consume, there will be more or fewer proteins." That's why the breast is a favorite among athletes, as it contains barely any fat and about 21 grams of protein per 100 grams.
Athletes may need a higher dose in a single serving. "It can be useful for recovery and muscle growth after exercise. Therefore, we always need to personalize recommendations," adds Gómez. The WHO suggests a minimum protein intake of 10% to 15% of total daily calories for the general population.
Loan Bensadon, pharmacist and co-founder of Baïa, considers this insufficient, in line with other fitness professionals: "Most experts already agree that the WHO recommendations are a bit short and it would be more accurate for those who exercise to aim for a range of 1.5 to 2 grams per kilogram of body weight. That is, if you weigh 60 kilos, you should consume between 90 and 120 grams of protein a day."
In a study published in the Journal of Sports Sciences, focusing on protein consumption in athletes, the optimal amount is between 1.3 and 1.8 g/kg per day, with higher intakes (1.8 to 2 g/kg) during intense training or when calories are restricted. More meta-analyses support this, as seen in this review on muscle mass increase, which finds it beneficial to increase the general recommendation. Additionally, if our goal is to lose weight, studies show that the satiety provided by protein helps us eat less and, therefore, lose weight.
What Happens When We Consume Protein?
When we consume proteins, they are broken down into amino acids during digestion, which occurs mainly in the stomach and small intestine. Guadalupe Gómez, a nutritionist at Máxima, goes a step further, explaining how they are absorbed and transported through the blood to various parts of the body, where they are used to synthesize other proteins, provide energy, and perform more functions. "There are 20 types of amino acids, of which eleven are non-essential. This means they can be synthesized by our bodies. The other nine are essential and must be obtained through the diet."
This aspect is important: "To consume complete proteins, we must consider the possible deficiency of some amino acid in the food. For example, legumes, which are deficient in the essential amino acids methionine and cystine, can be combined with rice to become complete proteins."
Once consumed, proteins are involved in everything from the formation of structures like collagen, to immune, hormonal, transport, and enzymatic functions. They also help maintain muscle mass and, therefore, bone health. "They even help us control appetite," adds Gómez.
Why Is Protein Necessary for Women?
Nutritionist Laura Jorge lists the reasons why it is especially important for women over 40, although it is generally important for everyone:
Maintains muscle mass, which decreases as we age.
Promotes good bone health, and is especially important for menopausal women who are more prone to developing osteoporosis.
Satiates and helps control appetite, which can be useful for maintaining a healthy weight, especially as we age and metabolism slows down.
Is Supplementation Necessary?
If we consume enough protein daily, supplementation wouldn't be necessary, though it can help reach the required amounts if we lack appetite, for instance, for eating eggs at breakfast, or for vegans who don't eat meat or fish and struggle to reach adequate levels, nutritionists agree.
"The industry has seen that people are now more aware of including it in their diet and has seized the moment to release these fortified products," says Jorge. Generally, they are more expensive. Therefore, we need to check how many grams of protein a product contains to determine if it’s worth the price.
"Having concentrated protein powders is a good supplement to the diet for those with less appetite, the ill, athletes... They can undoubtedly benefit from these supplements," admits Gómez. In these cases, we should ensure they are as pure as possible, like whey protein, being careful they don't contain added carbohydrates to reduce costs or excessive sweeteners that harm our gut microbiota.
There is a widespread trick to gauge without measuring the portion. "Imagine cutting off your wrist, and the whole palm of your hand, including the thickness, but without counting the fingers, is the amount of protein you should consume," dietitians advise. Below are the approximate grams of protein in some foods:
50 grams of oats: 7 g
200 grams of chicken: 44 g
125 grams of yogurt: 4 g
30 grams of nuts: 5 g
2 boiled eggs: 12 g
200 grams of chickpeas (cooked): 11 g
Vegetables in a salad: 3 g
150 grams of cooked rice: 5 g
A beef steak: 62 g
100 grams of tuna: 30 g
100 grams of quinoa: 15 g
100 grams of prawns: 22 g
100 grams of sweet potato: 2 g
100 g of salmon: 20 g
100 grams of mackerel: 18 g
100 grams of sardines: 18 g
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