Proteins: Why You Want More of Them
Proteins are essential building blocks for your body. From your muscles and skin to your hair and hormones, proteins play a role in almost all bodily processes. Yet, the importance of protein is often underestimated, and traditional recommendations for protein intake may not be sufficient for optimal functioning. It's time to dive deeper into this topic!
What Are Proteins?
Proteins are molecules made up of amino acids, often referred to as the "building blocks" of life. They form the foundation of nearly all processes in the body. According to the Dutch Keuringsraad, proteins contribute to:
- Strong bones: Protein plays a role in bone formation and helps maintain strong bones. It’s also essential for the normal growth and development of children's bones.
- Muscle repair and growth: After physical activity, protein helps repair your muscles and contributes to muscle mass growth.
Additionally, consuming enough protein becomes increasingly important as you age because muscle mass naturally decreases over time.
How Much Protein Do You Need?
The recommended daily intake for protein is often set at 0.8 grams per kilogram of body weight. However, more and more research suggests that this might be too low, especially for people who are active, want to maintain or build muscle mass, or are getting older.
Many experts recommend a protein intake of 1 to 1.2 grams per kilogram of body weight to fully enjoy the benefits of protein. For a person weighing 70 kilograms, this translates to 70 to 84 grams of protein per day.
Protein Sources
Your body can produce some amino acids on its own, but there are nine essential amino acids that must come from your diet. This makes protein an indispensable part of a healthy diet. Moreover, protein helps you feel full for longer, which can aid in weight management.
You can obtain protein from both animal and plant-based sources, such as:
Animal-based: Chicken, fish, eggs, milk, yoghurt, and cheese.
Plant-based: Lentils, beans, chickpeas, quinoa, nuts, seeds, and tofu.
Protein powder: Beyuna offers a vegan protein powder without soy, containing proteins from peas, hemp, and rice.
Aging And Muscle Loss
The process of muscle loss, also known as sarcopenia, begins as early as your 30s. Without actively maintaining muscle mass through diet and exercise, the losses can be significant:
- From your 30s, you lose an average of 3-8% of muscle mass per decade.
- After your 50s, this process accelerates, and from your 60s, muscle loss can reach about 1-2% per year, depending on your lifestyle, diet, and physical activity.
This means that by the time you’re in your 70s or 80s, without intervention, you may have significantly less muscle mass, which can lead to a higher risk of falls, reduced mobility, and functional decline. This underscores the importance of investing in muscle maintenance early and continuing it as you age. A combination of adequate protein intake and regular strength training is key.
Whether you want to become fitter, feel more energetic, or age healthily, a higher protein intake can make a world of difference. It’s time to let go of outdated standards and give protein a central role in your diet.