Proteins are macromolecules that maintain many of the tissues and components of our body. Among their most important functions are giving muscle its plasticity, which makes hypertrophy and strength gains possible, repairing and healing injuries to muscle fibres and releasing energy during physical effort.
Proteins are present in many foods, both plant-based and animal-based. Our body absorbs them during digestion, when the protein chains in the food we eat are broken down and pass into the blood, where they are reassembled to build our own proteins. Once in the bloodstream, they are distributed throughout the body.
Unlike other substances, proteins are not stored in the body. Our body only uses what it needs at any given moment, taking it from what is available in the blood and discarding the rest. That is why it is so important to get the daily protein intake it needs to carry out its functions. Otherwise, a lack of protein can cause fatigue, hair loss, muscle deterioration, constant poor health, gas and constipation.
The amount of protein a person needs to stay healthy varies with their weight, lifestyle and sex. In general, the World Health Organization (WHO) recommends about 1 gram of protein per kilogram of body weight per day. This amount can change depending on our activity. For athletes, for example, the recommended amount is between 1.7 and 2.5 grams per kilo of body weight for men, and between 1.6 and 1.8 for women.
Animal or plant proteins? Which are better?
When we talk about protein, we usually think of meat. Animal products are rich in protein and, in addition, the body absorbs it more quickly and easily than plant protein. However, what is often overlooked is that meat also comes with some unhealthy companions, such as saturated fat, cholesterol and purines. Find out more about the differences between animal and plant proteins here.
That is why plant proteins are, generally speaking, healthier than animal proteins. Foods such as rice, peas or soy, all rich in protein, also contain fibre, antioxidants, minerals and vitamins that benefit the body, with very little or no harmful substances. These foods are also ideal for low-calorie diets.
One of the few drawbacks of plant proteins is that they are absorbed more slowly and less effectively than those from meat. This can be solved by combining different plant foods that digest better together because of their characteristics, such as legumes and cereals. Eating plant proteins is therefore no less complete than eating animal proteins, and it can be much healthier.
