Alongside carbohydrates and fat, protein is one of the three macronutrients, and it is the body’s most important building block. Your body is largely made up of protein. In this article, we’ll explain in simple terms why your body needs sufficient protein, exactly what protein does, and how to ensure you’re getting enough of it.
Why does your body need protein?
Your body needs protein because it provides the building blocks for your muscles and other tissues. Protein consists of amino acids, and your body uses these amino acids to build new tissue and maintain existing tissue.
Unlike fat, your body cannot store protein. That’s why you need to get protein from your diet every single day. If you consistently consume too little, your body will draw on the amino acids in existing tissue, such as your muscles. Protein contributes to the maintenance of muscle mass. A consistent daily intake helps keep it at the right level. So it’s not just athletes who need protein: everyone needs a basic daily amount.
What exactly does protein do in your body?
Protein forms the basis of almost every tissue in your body. Among other things, your body uses the amino acids from protein as building blocks for your muscles and other body tissues.
Here’s a summary of its key functions:
- Building blocks for your muscles and other body tissues
- A nutrient your body needs to replenish daily, as it does not store protein
The effects of protein have been most thoroughly researched in relation to your muscles and bones. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Protein contributes to the maintenance of normal bones. To benefit from these effects, it’s important to spread your protein intake evenly throughout the day, rather than trying to cram it all into a single meal.
How much protein do you need each day?
For adults, the average requirement is around 0.8 grams of protein per kilogram of body weight per day. If you exercise intensively or are getting older, this requirement may be higher. In practice, many people consume little protein, particularly at breakfast and between meals, whilst a balanced distribution throughout the day is actually more beneficial. You can read in detail about how much protein is right for you and how best to spread your intake in our article ‘How much protein do you need each day?’
Animal or plant-based proteins: what’s the difference?
The main difference lies in the amino acid profile. Animal proteins (meat, fish, eggs, dairy, whey and casein) generally contain all the essential amino acids in a favourable ratio; plant-based sources may sometimes be missing one of these, but by combining different sources you can still achieve a complete profile.
Good plant-based protein sources include pulses, soya products, nuts, seeds and whole grains. If, for example, you combine pulses with grains, the amino acids complement each other to form a complete profile. Which source suits you best depends on your diet and your preferences; there is no single source that is right for everyone. If you’d like to know more about the properties of whey, read ‘Why whey protein and what does it do?’, and for casein, read ‘What exactly is casein?’ A protein powder can be a handy addition to your diet, and we’ve listed the pros and cons in ‘The benefits of protein powder’.
What happens if you don’t get enough protein?
If your protein intake is too low for a prolonged period, your body will lack the building blocks it needs on a daily basis. As your body does not store protein, in the event of a deficiency it will draw on the amino acids in your muscles, which can lead to a loss of muscle mass.
For most people with a varied diet, a deficiency isn’t the norm, but it’s more common than you might think: it can occur with an unbalanced diet, as you get older, or on a strictly plant-based diet that doesn’t prioritise protein sources. Protein contributes to the maintenance of muscle mass. A consistent and adequate intake throughout the day helps you keep it up, especially when combined with exercise. Not sure whether you’re getting enough? Take a critical look at your breakfast and snacks, as that’s precisely where protein intake often falls short.
Frequently asked questions about protein
Can I get enough protein from vegan foods alone?
Yes. By cleverly combining plant-based sources, such as pulses with grains, nuts and seeds, you’ll get all the essential amino acids you need. A vegan protein powder can help you easily reach your daily intake.
When is a protein shake useful?
A protein shake is particularly handy when it’s difficult to get enough protein from regular meals, for example around exercise, when you have a busy schedule, or as a supplement to a light breakfast. Mix the powder with water, juice or (plant-based) milk, or stir it into your porridge or baking.
Is it possible to consume too much protein?
For healthy adults, a high protein intake is generally not a problem; your body uses what it needs. It’s still wise to vary your diet and not overdo any one nutrient at the expense of vegetables, fruit and fibre.
Do you lose muscle mass if you don’t eat enough protein?
If you’re deficient in protein, your body can draw amino acids from your muscles. Protein contributes to the maintenance of muscle mass. A sufficient and balanced intake throughout the day helps you maintain your muscle mass, especially if you exercise regularly.
Ekopura protein powder
Would you like an easy way to increase your daily protein intake? In our protein powder range, you’ll find whey, casein and plant-based powders, all with transparent ingredient lists and free from unnecessary additives. This allows you to choose a powder that suits your diet and preferences.
