What is protein and why do we need it?
Protein is a type of molecule/nutrient that we primarily use as a building block for everything from structures and tissues such as hair, muscles, nails, organs to neurotransmitters, enzymes, transport molecules, etc.
Simply put: it's a building material we use throughout the body, and without protein, we die.
It is vital for us; we need to consume it regularly. In cases of starvation, protein deficiency is often the most critical aspect.
Where do you get protein from?
Protein is found in meat, fish, poultry, eggs, and dairy products, especially protein-concentrated dairy products such as quark, cottage cheese, cheese, etc. It is also found in grains, nuts, seeds, and legumes, as well as products made from legumes such as tofu, umpf, etc., and in Quorn.
Various protein products such as protein powder, protein bars, etc., are usually concentrated forms of dairy protein or protein extracted from legumes (soy, peas). There are also protein products with protein concentrate from eggs and grains.
How much do you need?
"Need" as in it could become a health problem if you don't get enough, or "need" as in the body being able to build all the substances we require, is about 0.83g per kg of body weight. Need is one thing – benefiting from it is another, or optimally if you prefer. There are several situations where a slightly higher protein intake can be beneficial, making it advisable to aim for 1.2-1.6 grams per kg of body weight. For weight loss, around 2g/kg body weight can be smart.
Is there anything special I need to consider regarding protein and protein intake?
No, what's really important is to consume enough of it daily, that's the most crucial aspect. Since protein sources also provide other nutrients, it's often smart to vary your intake, i.e., from different sources.
In the past, there was a lot of talk about needing to spread intake throughout the day; newer research suggests it's probably not necessary. However, in practice, it's still smart to spread it out. So: protein with every meal is a sensible goal to aim for.
Do you need to spread the intake throughout the day?
Previously, there was a lot of talk about the need to spread protein intake throughout the day and that there was a ceiling to how much muscle-building effect could be achieved at one time. They spoke of about 30 grams per occasion and that about 4 "pulses" of protein were optimal. Little and often, or a lot and rarely, was considered worse.
However, newer studies question these results and suggest that if you look at what happens not only in the first few hours after protein intake, which previous research focused on, but over 12 hours, a larger intake will have a greater effect. So, once again, it comes down to the most decisive factor being the total daily intake. That is, getting the total amount you need is most important. That said, it is often still smart to spread it out over the day.
Can you get too much protein?
Yes, everything can be too much. But generally, it's not something to worry about. Some are concerned that the kidneys might be damaged, but studies on protein intake up to 3 grams per kilogram of body weight do not show any kidney damage. However, there isn't much point in consuming 3 grams per kilogram of body weight overall. The problem with too much of something, for example protein, is that it displaces other things, so there's a risk of not getting enough of other nutrients we need – the combination of which, however, can cause problems.
