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Why do we need protein?

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  • Proteins are one of the three essential macronutrients, alongside carbohydrates and lipids.

  • They are made up of 20 amino acids, 8 of which are essential because they must be obtained through diet.

  • Proteins play a crucial role in building, maintaining and repairing the body’s cells and tissues. They also contribute to immune function and the daily renewal of skin, nails, hair and muscle tissue.

Types of proteins

  1. Animal proteins are considered complete because they contain all the essential amino acids. They are found in fish, meat, eggs, milk, and dairy products.

  2. Plant-based proteins are often incomplete, meaning they lack certain essential amino acids. They are found in legumes (beans, lentils, chickpeas), cereals, and soy.

Daily needs

  • Protein requirements vary depending on age, body weight and activity level.

  • For an athlete, protein requirements are generally 1.6 to 2.2 grams per kilogram of body weight.

  • Older people may have slightly higher protein requirements, generally 1.2 to 2 grams per kilogram of body weight.

  • The recommended minimum is approximately 1.2 grams per kilogram of body weight to maintain optimal health.

It is important to emphasize that these recommendations can vary from person to person depending on various factors such as individual metabolism, health goals, and level of physical activity. Therefore, it is advisable to consult a healthcare professional or nutritionist for personalized nutritional recommendations.

Here is a list of foods rich in protein, whether of animal or plant origin:

Animal proteins 

  • Lean meats: chicken, turkey, lean beef, veal, pork (opt for lean cuts to reduce fat content).

  • Fish: salmon, tuna, trout, mackerel, sardines.

  • Seafood: shrimp, crab, mussels, oysters.

  • Eggs: rich in high-quality protein and essential amino acids.

  • Dairy products: Greek yogurt, cottage cheese, fromage blanc, milk, cheese, kefir.

  • Soy-based products: tofu, tempeh, edamame, soy milk.

  • Chicken products: chicken breast, turkey breast, lean ham.

  • Whey protein (often used in protein shakes for athletes).

Plant-based proteins 

  • Legumes: lentils, black beans, chickpeas, split peas, red beans.

  • Seeds: chia seeds, flax seeds, pumpkin seeds, sunflower seeds.

  • Nuts and seeds: almonds, walnuts, cashews, hazelnuts, pecans, sesame seeds.

  • Soy-based products: tempeh, tofu, edamame.

  • Vegetables: spinach, broccoli, green peas, asparagus (all these vegetables also contain protein, although less than legumes and nuts).

  • Whole grains: quinoa, brown rice, oats, millet, buckwheat.

By incorporating a variety of these protein-rich foods into your diet, you can ensure adequate protein intake, regardless of your dietary restrictions (omnivore, vegetarian, or vegan). Also, be sure to consult a healthcare professional or registered dietitian for personalized nutritional recommendations.