Protein shakes and Co.: How much protein does the body need?
Content-Team SWICA
Proteins are classed as macronutrients, alongside fats and carbohydrates. They supply our bodies with energy in a variety of ways, keep us feeling full for longer than carbohydrates do, and are lower in calories than fats. So it's no surprise that they have a good reputation. Proteins are also the building blocks for our muscles and cells. Some hormones and the enzymes that break down the food we eat inside our bodies are also made from protein.
Proteins come in countless forms
Amino acids are organic compounds that form the building blocks for proteins. There are 20 different types of amino acid, each with their own properties. In turn, each protein is made up of 300 or more amino acids, always varying in number and sequence. That creates millions of unique proteins. This uniqueness allows each protein to take its own individual form, which is key because the form determines the function.
Amino acids are divided into essential and non-essential. The latter are generally made by your body, whereas the former have to come from your diet. There are nine of these. A balanced diet will keep you properly supplied with these substances and easily meet your protein needs. That is true even for vegetarians and vegans, despite animal products being a lot higher in protein.
Animal versus plant-based proteins
Animal products are associated with high-quality proteins, as compared with plant-based foods the proteins they contain are higher in essential amino acids. When following a vegan diet, you need to ensure that you get a good mix of foods. If you eat beans with rice, for example, each contains amino acids that are lacking in the other.
Daily requirements by age
According to the Federal Food Safety and Veterinary Office (FSVO), adults aged under 65 need 0.8 grams of protein per kilo of body weight. The figures are higher for children, pregnant or breastfeeding women and people who do a lot of sport. Elderly people, who can't process proteins as efficiently and therefore lose muscle mass more quickly, should include more protein-rich foods in their diet. You'll find more information on protein for the over-50s here.
The ten foods with the most protein per portion
- Meat, poultry, fish (110 g raw/80–100 g cooked) – 23 g
- Textured soya, soya and lupin flour (45 g) – 22.5 g
- Seitan (110 g) – 22.5 g
- Firm tofu, tempeh (110 g) – 17 g
- Eggs, two (110 g) – 14 g
- Pulses (50 g dry weight) – 10.5 g
- Bread (100 g) – 9 g
- Hard cheese (30 g) – 8 g
- Quinoa, amaranth (50 g dry weight) – 7.5 g
- Oats (50g) – 7 g
Source: Schweizerische Gesellschaft für Ernährung (sge) (Swiss Society for Nutrition)
Hype around high-protein products
High-protein products – those in which protein accounts for at least 20% of the energy content – promise rapid muscle build-up and a sculpted physique. The trouble is that without regular strength training where the muscles get a real workout, these high-protein products achieve nothing, because protein is not automatically converted into muscle. Another thing people often forget is that many high-protein products also contain sweeteners and additives such as flavour enhancers that the body doesn't need.
The body relies on proteins for many vital functions. So sufficient protein is essential for a healthy lifestyle. But it's not necessary to resort to high-protein products. If you want to support your training with a protein-rich diet, there are many natural alternatives that are unprocessed and don't have any additives. However, with a balanced diet and regular training sessions, it doesn't hurt to reach for your favourite protein bar every now and then.
You'll find more about proteins and a balanced diet in SWICA's Benevita app. Fun challenges encourage you to eat well, exercise regularly and relax more.
