They constitute the foundation upon which the body's proper functioning is based. We're talking about the macronutrient protein – crucial for tissue structure, oxygen transport, and defense against infection. Understanding their versatile properties and identifying the best sources is essential for achieving full health and the physical fitness of your dreams.
What are proteins?
Proteins—along with carbohydrates and fats—constitute one of the three key macronutrients in the diet. They are complex, high-molecular biopolymers composed of smaller units called amino acids. Hundreds of amino acids have been identified in nature, but only twenty of them function as the building blocks of proteins in the human body. This group, called protein amino acids, is further divided into three basic subgroups:
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exogenous amino acids, which the body cannot synthesize on its own and must be supplied with food;
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endogenous amino acids, which the body can produce on its own;
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conditionally essential amino acids, which are synthesized from exogenous amino acids.
The structure of proteins is incredibly complex, which determines their specific biological functions. The amino acids that compose them combine in various combinations and sequences, creating proteins with distinct functions.
What functions do proteins perform in the body?
The basic and most well-known function of proteins is as building blocks. They constitute the main structural component of all cells and tissues in the body. Proteins such as collagen and elastin form the framework for skin, bones, tendons, and ligaments, providing them with strength and elasticity. Keratin, in turn, is the basic building block of hair and nails. Actin and myosin are contractile proteins that enable muscle function, from simple limb movements to the constant beating of the heart. An adequate supply of protein in the diet is therefore essential for tissue regeneration and reconstruction.
Proteins also perform countless regulatory and transport functions crucial for maintaining the body's homeostasis. Many of them act as enzymes, biocatalysts that accelerate millions of chemical reactions, from food digestion to DNA synthesis. Other proteins, such as hemoglobin, are responsible for oxygen transport in the blood. They also function as hormones (e.g., insulin, a protein hormone that regulates blood sugar levels) and antibodies, which constitute the immune system's first line of defense against pathogens. Protein deficiency can seriously disrupt these processes.
What are the sources of protein in the diet?
The main sources of protein in the diet are divided into animal and plant. The richest animal sources include meat (poultry, beef, pork), fish, seafood, eggs, and dairy products such as cheese, yogurt, and milk . Animal proteins are considered complete because they contain a complete set of all essential exogenous amino acids in optimal proportions for the human body. As a result, they are characterized by high biological value and are effectively utilized by the body for building and regenerative purposes.
However, plant-based protein sources are becoming increasingly popular. These include:
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legumes (lentils, chickpeas, beans, soybeans);
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nuts, seeds (chia, linseed, pumpkin seeds);
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cereal products (quinoa, buckwheat).
Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. However, combining various plant-based products appropriately can help supplement your amino acid profile. Ready-made functional meals, such as those from eatyx, are also a valuable alternative, providing a balanced portion of protein in the convenient form of complete liquid meals and bars .
What types of proteins are there?
The human body contains a vast variety of proteins, each performing specialized functions. A crucial group is structural proteins, which act as building blocks for tissues and organs. An example is the aforementioned collagen, the most common protein in the body, which forms the framework for skin, bones, tendons, and hair. Another important category is enzymes, biological catalysts that accelerate chemical reactions, for example, in the digestive system, where they help break down food into digestible molecules.
Other important types are protein hormones, which act as chemical messengers regulating metabolic processes, including blood sugar levels. The immune system utilizes two types of proteins: antigens and antibodies. Antigens are foreign molecules, often found on the surface of pathogens, that trigger a defensive response, while antibodies are produced to combat them. Transport proteins, such as hemoglobin, are also essential for the body's functioning, carrying key substances, such as oxygen, through the bloodstream.
It is also worth noting that proteins are divided not only according to their functions, but also according to their chemical structure (simple and complex) and source (animal and plant).
What are the benefits of consuming protein?
Adequate protein in the diet provides a number of health and physique benefits. Primarily, it's a key element in building and maintaining muscle mass. Amino acids obtained from food stimulate muscle protein synthesis (MPS), which is essential for repairing micro-damage incurred during training and leads to increased strength and muscle volume. Regular protein consumption also supports post-exercise recovery, reducing muscle soreness and accelerating the return to full physical fitness.
Protein also plays a crucial role in weight management and weight loss. Meals rich in this macronutrient provide a significantly greater and longer-lasting feeling of fullness compared to meals based on carbohydrates or fats . This helps reduce overall calorie intake and prevents snacking between meals. Furthermore, digesting and metabolizing protein requires the body to expend more energy (known as the thermic effect of food) than other macronutrients. This contributes to an increase in total daily energy expenditure.
The key to healthy weight loss is always to accurately calculate your calorie needs (for example, using a calorie calculator ) and maintain a deficit. You should also eat a balanced diet that provides your body with all the necessary nutrients.
Is excess protein harmful to health?
The harmful effects of excess protein in the diet are a subject of much debate. In healthy individuals without kidney or liver disease, protein intake exceeding the standard recommendations (0.8 g per kilogram of body weight) is generally considered safe. Physically active individuals and athletes often consume up to 2 g of protein per kilogram of body weight without negative health consequences. However, it is important that a high protein intake is coupled with adequate hydration, as protein waste products are excreted in the urine.
In people with pre-existing kidney disease, a long-term high-protein diet can lead to deterioration of these organs. This is due to the kidneys' increased workload in filtering and excreting increased amounts of urea, the end product of protein metabolism. Similarly, people with liver failure should avoid excess protein. Therefore, any radical change to a high-protein diet should be consulted with a doctor or dietitian, especially if you have health problems.
How to choose the best proteins for yourself?
Choosing appropriate protein sources, both in food and supplement form, should be dictated by individual goals, preferences, and any dietary restrictions. Vegans and vegetarians should consciously compose meals from a variety of plant sources or choose plant protein blends.
Incorporating adequate protein into your daily diet doesn't have to be complicated. It's worth ensuring that each main course includes a portion of lean meat, fish, eggs, or legumes. Yogurts like skyr, nuts, or cheese are great snacks.
When you don't have time to prepare a nutritious meal, functional products come to the rescue. A ready-to-drink liquid meal or a protein bar that also serves as a nutritious meal, such as those offered by eatyx, can be a convenient and effective way to meet your protein needs throughout the day. Their nutritional benefits can be enhanced with technologically advanced supplements, such as eatyx HYPER PROTEIN 20 Booster 95 ml . This is an ideal option for active individuals who care about their figure.
