Protein Facts and Myths: When, What For and Why to Take It
Protein matters for every function of your body. In this article we explain when to drink protein and, above all, how much you really need.
Proteins are essential for a small child and a ripped Schwarzenegger alike. They're what lets you move, grow and stay healthy overall. Proteins are made up of amino acids – organic compounds responsible for protein synthesis, neurotransmitter production and the regulation of metabolism.
Some of the main functions of protein in the body are:
- building and repairing tissue,
- producing enzymes, hormones and antibodies,
- regulating biochemical reactions,
- providing structure and supporting cells.
Where do you find it?
It's found in many foods, such as fish, meat, eggs, dairy products, beans, lentils, nuts and seeds.
Animal sources of protein provide all the essential amino acids your body needs, which makes them a complete protein source. The foods with the highest protein content are chicken breast, lean beef and pork, tuna, salmon, cheese and yoghurt.
Plant proteins may lack some essential amino acids. Vegans and vegetarians therefore need to make sure they get their protein from a varied mix of plant sources.
When it comes to protein content, the biggest hitters in a plant-based diet are soy, beans, lentils, edamame, chickpeas, quinoa, brown rice, tofu, tempeh and many more. With these ingredients you can put together a tasty and, above all, nutritious meal that also delivers plenty of fibre, vitamins and minerals.
Protein supplements
Your body needs 20 amino acids to make protein. The human body can produce 11 of them. The remaining 9 you need to get from food or from supplements. There are plenty of protein powders on the market today, including vegetarian and vegan proteins.
The best known are whey, casein, pea, hemp, brown rice and egg white protein.
When should you drink it?
If you work out, you can have it after training. It supports recovery and muscle growth. You can mix your protein with water, cow's milk or plant-based milk. If you want to gain muscle mass or recover after an intense workout, you can also have protein before bed.
If you don't train but still want to keep your protein intake up, you can have a shake in the morning or as a healthy snack during the day. You can also boost your protein intake with tasty bars, yoghurts or puddings.
If you're looking for a quality protein or amino acids to build muscle and maintain your body, take a look at our range of Voxberg products.
How much protein do you need?
You should get 1.4 – 2 g of protein per kilogram of body weight per day, depending on whether you want to build muscle, lose weight or just stay in shape.
Your body needs protein every day, but there's no need to overdo it. Meat on top of meat plus a protein shake 3 times a day is not the best choice. You might think there's no such thing as too much protein. But excessive intake can harm you. It can put a strain on your kidneys and lead to dehydration.
Protein is the basic building block of your body. Whether you're working out, climbing stairs or typing on a keyboard, you need it for your body to function properly. Combine animal and plant sources of protein. If you keep your intake right, you'll feel full for longer, cut your cravings for sweets and unhealthy snacks, and see a change in your body too.
If you want to know how to train your abs or squat properly, read our blog.
Don't forget to lift weights and enjoy life.
