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Protein in adult nutrition: essential for muscle tone

Proteins are essential macronutrients for our bodies, involved in numerous vital functions, from cellular repair to the production of enzymes and hormones.
However, it is important to consume the right amounts of protein within a balanced diet.
A protein deficiency can prevent the assimilation of essential amino acids, while an excess could have a negative impact on the liver, kidneys, and body weight.
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How much protein should adults consume?

According to LARN guidelines, an adult with moderate physical activity has a protein requirement of about 0.9 grams per kilogram of body weight.
However, this value may increase in the case of:

  • intense sports activity;
  • need to increase muscle mass;
  • stages such as pregnancy andlactation.

In these cases, protein intake may rise to 1.2-1.5 grams per kilogram of body weight to support metabolic and physiological needs.

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The quality of protein: not just quantity

It is not only about quantity, but also about the quality of protein intake.
Foods of animal origin, such as meat, eggs and fish, are rich in noble proteins, which contain all the essential amino acids for the body.
Plant foods, on the other hand, while providing useful protein, generally have an incomplete protein profile. It is therefore necessary to combine grains and legumes to obtain all the necessary amino acids. However, plant foods have other advantages, such as higher fiber and micronutrient intake.

Another aspect to consider is the quality of other macronutrients.
Excessive consumption of saturated fats or simple sugars could have a negative impact on health and body weight. Therefore, it is essential to balance protein with a varied and healthy diet.

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Where does the excess protein go?

When excess protein is consumed, the body converts it into energy molecules, such as carbohydrates or fatty acids, through a process involving the liver. The waste material resulting from the metabolization of excess protein must then be disposed of by the kidneys.
Therefore, excessive protein consumption can overload these organs and impair their function.

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How to balance protein in the diet
A balanced diet for the adult should include a variety of protein sources and be careful not to overdo the amounts.
Guidelines suggest that about 45-60% of total calories come from carbohydrates, 20-30% from lipids, and 10-15% from protein.
The quality of protein sources is crucial to maintaining a healthy diet that supports the health of the body without overloading the organs. Variety, moderation and conscious nutritional choices are key to an optimal diet.