Proteins are not only structural or regulatory elements: they also represent a potential source of energy. In fact, when needed, the body can convert proteins into carbohydrates or lipids, using them to produce energy. This process occurs especially under fasting conditions or when overall energy intake is insufficient.
Conversely, excess protein in the diet can contribute to weight gain, as the body converts the unused portion into energy reserves. Therefore, it is important to maintain a balance: introducing the right amount of protein allows the body to take full advantage of its functions without overloading it.
In general, for an adult person not engaged in strenuous physical activity, the recommended protein intake is about 0.9 grams per kilogram of body weight (LARN reference values). This value may increase with regular sports activity, pregnancy, growth, or recovery from special conditions.
Proper protein nutrition is not limited to quantity, but also considers the quality of protein intake. Complete proteins, which contain all nine essential amino acids, are essential to ensure the full efficiency of biological processes. They are mainly found in meat, fish, eggs and dairy products, but also in some plant foods such as soy, quinoa and buckwheat.
Supplementing proteins of animal and plant origin provides a balanced intake, promoting health, energy and well-being.
