Everything you need to know about protein

No doubt you have heard and read the word protein several times. But do you know what it really is and what it means to you? Chances are your answers are both a 'no', or at least one of the two. But don't worry: we are here to explain the most important information to you, so that after reading this blog, you will be a true protein-pro are 💪.

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What is protein??

Probably the most important questions you need to answer ared really need to know. Protein is a synonym for protein, meaning a nutrient. There are two types of protein: plant and animal. Plant proteins are mainly found in cereal products, nuts, legumes, bread and soya. Animal proteins are mainly found in meat, fish and dairy. What else is useful to know: lean products often contain more protein.

There are also different types of proteins: high-quality and low-quality. High-quality proteins are proteins with a high-quality protein content that is well absorbed by the body.

Protein is a nutrient found in many foods. Proteins are made up of amino acids.

Amino acids?

Above, the word 'amino acids' had been mentioned. It is also important to know what this is. Amino acids are like building blocks for the protein in your body cells. There are certain amino acids that the body can make itself, but others we have to get through our diet. These amino acids are called essential amino acids.

As long as you eat a balanced and varied diet, you will usually consume a varied mix of amino acids, regardless of your lifestyle, age, etc. The only amino acid that vegans need to pay particular attention to may be lysine. Lysine is found in foods such as tofu, beans, lentils and peanuts.

How much protein do I need?

On average, people need 0.8 grams of protein per kilogram of body weight daily. However, the amount you need daily also depends on your situation, age, circumstances, etc. It also varies from person to person: after all, some people have more muscle tissue and utilise more amino acids from protein in food than others.

There is a formula that helps you determine exactly how much protein your body needs. This formula is as follows: 0.8 to 2 g of protein x your body weight.

• 0.8 grams = people who do not exercise
• 1.0 g = recreational athletes
• 1.2 grams = vegetarians, strength athletes on maintenance and endurance athletes moderate training programme
• 1.6 grams = vegans and strength athletes muscle building phase
• 1.7 g = endurance athletes heavy and long training programmes
• 2.0 grams = athletes in growth
• Female athletes = 15% less than men (15 % less compared to above values)

It is highly recommended that you spread your protein intake across several meals. Vegans need more protein than others: around 20 to 30% more (approximately 15 grams extra per day for an adult). This is because plant-based proteins contain fewer essential amino acids than animal proteins. Vegans should also take care to consume protein from a variety of sources, due to the differences in essential amino acids. 

And how do you know if you are getting enough amino acids? One easy way is to keep a food diary on a website or app that calculates nutritional values including amino acids.

And what if I exercise?

Endurance and strength athletes often need a little more protein than others (and if you’re a vegan athlete, you do indeed need quite a lot of protein). Endurance athletes need around 1.2–1.4 grams of protein per kilogram of body weight each day, whilst strength athletes need around 1.7–1.8 grams per kilogram of body weight.

Of course, this amount also depends on personal goals. For example, sporters who mainly want to increase muscle mass are advised to take a bit more protein. However, taking in this extra portion of protein often comes naturally, as these athletes eat more than the average person. 

Many athletes consume protein after exercising, for example in the form of supplements or shakes. 

Taking in more protein does not lead to more muscle growth, contrary to what some people think. Excess protein serves as fuel or is stored in the form of fat. Beware of this as it can cause an unwanted increase in body weight. After all, you already get enough protein from normal foods.

Why supplements?

Above you have been able to read what pprotein, and that vegetarians, vegans and athletes need more protein than others. It is helpful for these people to take supplements to ensure they get their daily intake of protein, and this is easily achieved with the protein products we offer. Even if you don’t fall into the categories of vegetarian, vegan or athlete, you can of course still make use of our products. More information on how much protein contained in our products and the intake per product can be found on our product pages. So take a look at our webshop!