Protein: functions and good sources of protein

What exactly are proteins? They are nitrogen-containing organic compounds made up of chains of amino acids that vary in length. Your body is continually breaking down proteins and building new ones. Protein is an indispensable part of our diets and keeps us fuller for longer.

What does protein do in the body? Your body uses protein for energy, among other functions. This happens mainly when your body lacks other sources of energy such as carbohydrates. One gramme of protein provides around 4 calories of energy.

But above all, protein provides our bodies with key amino acids. There are 21 different types of amino acid in total. The body needs these to produce endogenous proteins like muscle mass, hormones and enzymes. There are nine essential amino acids – essential precisely because your body cannot produce them itself. It can, however, produce non-essential amino acids itself, which means we don’t need to get as much of these from our food.

Proteins and their functions

The body’s own proteins have various jobs depending on their type:

• Enzymes accelerate chemical processes in the body’s cells.
• Hormones serve as messenger substances. They regulate various bodily functions.
• Structural proteins support and stabilise connective and supporting tissues, and bones too.
• Contractile proteins facilitate muscle contractions.
• Transport proteins help to carry hormones, fats and oxygen, among other things.

Your daily protein requirement depends on your body weight and age. The amounts stated refer to the recommended daily protein intake in grammes per kilogramme of body weight.

You can use an online required protein intake calculator to calculate your unique protein requirements. Simply enter your gender, age and how active you are. After doing so you will see your own recommended daily protein intake.

Recommended daily protein intake for athletes

Performance athletes often need a higher daily intake of protein. Researchers recommend getting between 1.2 and 2 grammes of protein per kilogramme of body weight for roughly five hours of sport a week. As well as getting protein to build muscle, another factor is the type of training you do.

Can protein help with weight loss too? Scientists confirm: Proteins help if you want to lose weight. That’s because high-protein weight-loss diets keep you fuller for longer and can help to stabilise blood sugar. Opt for plant-based protein sources and follow a balanced diet.

There are many different foods that contain protein. High-protein foods range from plant-based or vegan protein sources right through to protein sources of animal origin. Here are a few examples:

• Dried meat
• Pumpkin seeds
• Lentils
• Cottage cheese
• Low-fat quark

Plant and animal proteins are composed of the same amino acids. However, they differ in their biological value (BV) because of the number of amino acids they contain. Biological value indicates the quality of proteins. Essential amino acids are primarily contained in animal protein sources. These are generally of higher value than plant-based protein sources. Why does the body need high-quality protein? As a general rule, the higher the biological value, the easier it is for the body to convert dietary protein into endogenous protein, so even small quantities can cover your protein requirements. You can find information about the biological value of common foods in this table:

It’s worth noting that BV does not indicate how much protein a foodstuff contains. For instance, as a plant-based (vegan) protein source potatoes have a similar biological value to poultry. When you measure the BV per 100 grammes, however, poultry contains considerably more protein.

Vegan and plant-based protein sources

Unlike animal proteins, sources of protein that are vegetarian (meaning: plant based) often contain less sulphur, saturated fats and cholesterol. Which foods contain a lot of plant-based protein? Vegan foods that are high in protein include:

• Pulses such as lentils, beans, chickpeas, soya beans and lupins
• Seitan
• Tofu
• Grain products like oats, millet, buckwheat and spelt
• Nuts and seeds like pumpkin seeds, hemp seeds and almonds

High-protein foods of animal origin

Animal and human proteins have a similar amino acid pattern, which is why they are particularly well absorbed by the body. Animal foods that contain protein include:

• Meat
  
• Fish
• Eggs
• Milk and dairy products

Is there such thing as too much protein?

What happens with excess protein? These proteins help the body generate energy. Neither the Swiss Society for Nutrition (SGE) nor the World Health Organization (WHO) have given any official recommendation for the maximum amount of protein you should consume. However, various studies show that consuming more than two grammes of protein per kilogramme of body weight may damage the kidneys.

A protein-rich diet supports your immune system and helps build muscle. It also helps keep you feeling full. It is therefore recommended that 20 to 25 per cent of your daily calories come from protein.

If you eat a balanced and varied diet, you won’t need to use any protein shakes as a protein source. There are plenty of animal- and plant-based protein sources that help to have a balanced diet. Ideally, every meal should contain a protein source.

Here’s how to incorporate more protein in your diet:

• Try out different sources of protein – whether vegan (plant-based) or animal. This will help you to find the best protein sources for your tastes. For more inspiration, look at lists of high-protein foods that include all good protein sources.
• Enhance your meals with additional sources of protein like pumpkin seeds, almonds or walnuts.
• Opt for high-protein snacks. Which snacks contain protein? High-protein snack options include nuts, toasted chickpeas, cottage cheese or fresh vegetable sticks with hummus.
• Combine different sources of protein, like tofu and potatoes or corn and beans. This will increase the biological value of dishes – meaning the body can more easily convert the proteins into endogenous proteins.

Tip: Use the Helsana Coach app. This has different recipes designed for ensuring a balanced diet.

Protein is part of a balanced diet. Incorporate a variety of sources of protein into your meal plan to support your body’s vital functions – essential for an active and vigorous lifestyle.