Which proteins are best for you?

Healthy proteins are crucial for good health. Here are 5 key benefits:

1. Muscle building and recovery

Proteins play a crucial role in muscle recovery and building. After intense training, micro-tears occur in the muscles. Proteins, which consist of amino acids, help repair this damage and stimulate muscle protein synthesis. This process ensures that muscles not only recover but also grow stronger and larger.

In addition, proteins reduce muscle damage and soreness after a workout. They help the body recover faster, so you're ready for your next training session sooner. Another important benefit is that proteins prevent muscle breakdown. When the body doesn't get enough protein, it can break down muscle mass to provide energy.

2. Weight management

Protein plays an important role in weight management, both for weight loss and muscle building. It promotes long-lasting satiety because it's digested more slowly than carbohydrates, meaning you feel less hungry and consume fewer calories. Furthermore, the body uses more energy to digest protein, which contributes to higher calorie burn.

During weight loss, protein helps maintain muscle mass, especially when combined with strength training, and supports muscle recovery and growth. It also ensures more stable blood sugar levels, reducing energy dips and cravings. A high-protein diet also promotes fat loss while slightly increasing metabolism. Recommended protein intake varies: for general health, it's approximately 0.8 grams per kilogram of body weight, while those looking to lose weight or maintain muscle benefit from 1.2 to 2.2 grams per kilogram. Strength athletes or those looking to build muscle mass are best served between 1.6 and 2.5 grams per kilogram.

3. Healthy metabolism

Proteins play an essential role in metabolism and contribute to a well-functioning body in various ways. They form the building blocks for enzymes, which accelerate chemical reactions and make processes like digestion, energy production, and cell repair more efficient. Proteins are also essential for muscle building and repair, which contributes to healthy energy metabolism.

Another important aspect is the thermic effect of food (TEF): digesting and processing proteins requires more energy than fats or carbohydrates, which temporarily increases metabolism. Proteins also play a role in hormonal regulation, for example, in the production of insulin and glucagon, which balance blood sugar levels and energy supply. Furthermore, proteins are involved in the transport and storage of nutrients, such as hemoglobin, which carries oxygen throughout the body.

4. Support of the immune system

Proteins are the building blocks of antibodies, also called immunoglobulins, which recognize and neutralize pathogens such as viruses and bacteria. In addition, immune cells, such as white blood cells and T cells, are largely composed of proteins, so adequate protein intake contributes to the production and repair of these cells.

Besides their structural function, proteins are also involved in the production of enzymes and cytokines, signaling molecules that regulate inflammatory responses and coordinate the immune system. They also play a key role in the transport of essential immune substances throughout the body, for example, via proteins like albumin and transferrin. Furthermore, proteins contribute to a healthy intestinal lining, which is essential for a well-functioning immune system, as the intestine forms an important barrier against harmful microbes.

Furthermore, proteins are involved in the production of complement proteins, which help destroy bacteria and viruses by attacking their cell membranes.

5. Healthy bones

Bones consist not only of minerals like calcium and phosphorus, but also of collagen, a protein that provides structure and flexibility. Proteins help produce and maintain collagen, which contributes to strong and resilient bones. They also stimulate the activity of osteoblasts, the cells that create new bone tissue, while simultaneously inhibiting the activity of osteoclasts, which break down bone. This helps maintain bone mass.

Adequate protein intake also supports calcium absorption in the intestines and its incorporation into the bones, which helps build and maintain strong bones. Research shows that insufficient protein intake increases the risk of osteoporosis and bone fractures, especially in the elderly.