{"id":418206,"date":"2023-01-30T13:00:00","date_gmt":"2023-01-30T12:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=418206"},"modified":"2024-05-01T16:24:45","modified_gmt":"2024-05-01T14:24:45","slug":"protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/","title":{"rendered":"Protein: Its Functions in the Body, Recommended Intake, Food Sources and Deficiency Symptoms"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#What_is_protein\" title=\"What is protein?\">What is protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#What_is_protein_made_of\" title=\"What is protein made of?\">What is protein made of?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#What_are_the_types_of_amino_acids\" title=\"What are the types of amino acids?\">What are the types of amino acids?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Types_of_proteins_according_to_their_amino_acid_content\" title=\"Types of proteins according to their amino acid content\">Types of proteins according to their amino acid content<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#How_do_plant_and_animal_sources_of_protein_differ\" title=\"How do plant and animal sources of protein differ?\">How do plant and animal sources of protein differ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#How_to_get_enough_essential_amino_acids_from_plant-based_protein_sources\" title=\"How to get enough essential amino acids from plant-based protein sources?\">How to get enough essential amino acids from plant-based protein sources?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Protein_metabolism_What_do_proteins_do_in_the_body\" title=\"Protein metabolism: What do proteins do in the body?\">Protein metabolism: What do proteins do in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Functions_of_protein_in_the_body\" title=\"Functions of protein in the body\">Functions of protein in the body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Protein_and_weight_loss\" title=\"Protein and weight loss\">Protein and weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#How_does_protein_affect_sports_performance\" title=\"How does protein affect sports performance?\">How does protein affect sports performance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Foods_rich_in_protein\" title=\"Foods rich in protein\">Foods rich in protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#How_much_protein_to_consume_per_day\" title=\"How much protein to consume per day?\">How much protein to consume per day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Should_you_supplement_protein\" title=\"Should you supplement protein?\">Should you supplement protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#When_to_use_protein_powders\" title=\"When to use protein powders?\">When to use protein powders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#What_are_the_risks_of_insufficient_protein_intake\" title=\"What are the risks of insufficient protein intake\">What are the risks of insufficient protein intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Is_excessive_protein_intake_harmful\" title=\"Is excessive protein intake harmful?\">Is excessive protein intake harmful?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#How_to_eat_more_protein_and_meet_its_recommended_intake\" title=\"How to eat more protein and meet its recommended intake?\">How to eat more protein and meet its recommended intake?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#What_should_I_eat_when_I_have_trouble_digesting_certain_foods\" title=\"What should I eat when I have trouble digesting certain foods?\">What should I eat when I have trouble digesting certain foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#Which_protein_sources_are_best_and_which_to_limit\" title=\"Which protein sources are best and which to limit?\">Which protein sources are best and which to limit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Out of the three macronutrients, which in addition to proteins also include fats and carbohydrates, proteins are probably the most well-known, especially in sports nutrition or when losing weight. The spotlight is rightly focused on them, as we need them not only for muscle growth, but also for the optimal function of the immune system and overall regeneration of the body. Today&#8217;s article will tell you what their other benefits are, what effect they have on health and how much of them you should ideally consume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_protein\"><\/span>What is protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein is one of the three <strong>macronutrients<\/strong> in our diet, along with fats and carbohydrates. Since it is the basic building block of the body, its regular intake is essential for our health. It is used not only for the generally known muscle growth, but also for the formation of immune cells, enzymes, hormones and other necessary substances. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unlike carbohydrates and fats, our body <strong>is not able to create any larger reserves of protein,<\/strong> so its sufficient daily intake is all the more important. <strong>Free <\/strong><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>amino acids<\/strong><\/a> (also called <strong>amino acid pool<\/strong>) do circulate in the body and serve as an emergency reserve, but their quantity is limited. In the body of an average 70 kg person, they make up roughly 2% of the total amount of amino acids (approx. 200 g). <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>According to the <em>Dietary Guidelines for Americans for 2020\u2013\u20602025<\/em>, in the average rational diet of an ordinary person, protein should make up <strong>10\u2013\u206035% of the total daily energy intake<\/strong>&nbsp;(with a reference intake of 2000 kcal, this represents 50\u2013175 g of protein).&nbsp;The energy value of&nbsp;<strong>1 g of protein is 4 kcal (17 kJ),<\/strong> as in the case of carbohydrates, while 1 g of fat has 9 kcal (37 kJ). Protein can be found in both animal and plant-based products. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Animal sources of protein include, for example:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Meat and meat products<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fish<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/eggs\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Eggs<\/a><\/li>\n\n\n\n<li>Dairy products<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Plant sources of protein include, for example:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Legumes<\/strong><\/a> and products made from them<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cereals<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nuts and seeds<\/strong><\/a><\/li>\n\n\n\n<li>Plant-based meat substitutes, such as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tempeh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">seitan<\/a>, or Robi &#8220;meat&#8221;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although both food groups contain protein, animal sources are better, as they have <strong>a superior nutritional profile.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg\" alt=\"What contains protein\" class=\"wp-image-417316\" style=\"width:843px;height:563px\" title=\"What contains protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_protein_made_of\"><\/span>What is protein made of?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The basic building block of protein are <strong>amino acids (AA)<\/strong>. They are interconnected with the so-called<strong>&nbsp;peptide bond<\/strong> and form chains called <strong>peptides<\/strong>. Only chains with a number of amino acids greater than 100 are considered <strong>proteins<\/strong>. Our body needs only <strong>20 so-called proteinogenic amino acids<\/strong> to create all protein it needs for its proper functioning. Such a low number is truly admirable because, as you&#8217;ll discover below, the body uses protein for countless purposes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For a better understanding, imagine protein chains, for example, as different&nbsp;<strong>letters<\/strong>&nbsp;connected to each other by&nbsp;a <strong>string<\/strong>.&nbsp;The letters represent&nbsp;<strong>individual amino acids<\/strong>, while the strings that hold them together are the aforementioned <strong>peptide bonds<\/strong>. Amino acids can be joined in this way in <strong>various combinations<\/strong>&nbsp;and form&nbsp;<strong>chains of various lengths<\/strong>. Each of the created versions can have a different role. For example, one chain may form an enzyme that helps digest food, while another may be part of muscle mass.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">According to the number of amino acids in the chain, we distinguish:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Oligopeptides<\/strong> which contain 2-10 amino acids.<\/li>\n\n\n\n<li><strong>Polypeptides<\/strong> which are composed of 11-100 amino acids.<\/li>\n\n\n\n<li><strong>Own proteins<\/strong> which are made up of more than 100 amino acids.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_are_the_types_of_amino_acids\"><\/span>What are the types of amino acids?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The mentioned&nbsp;<strong>20 amino acids<\/strong> important for our life are divided into several groups. Our body can produce some on its own, while other ones must be obtained from the diet or with the targeted help of nutritional supplements.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg\" alt=\"\" class=\"wp-image-417334\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\"><strong>1. Essential amino acids (EAA)<\/strong><\/h3>\n\n\n\n<p>Our body&nbsp;<strong>cannot produce<\/strong>&nbsp;them and therefore must receive them in the form of food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Essential amino acids are:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leucine<\/li>\n\n\n\n<li>Isoleucine<\/li>\n\n\n\n<li>Valine<\/li>\n\n\n\n<li>Lysine<\/li>\n\n\n\n<li>Methionine<\/li>\n\n\n\n<li>Phenylalanine<\/li>\n\n\n\n<li>Threonine<\/li>\n\n\n\n<li>Tryptophan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interestingly, leucine, isoleucine and valine are a type of amino acids known as <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">BCAA<\/a> <em>(Branched Chain Amino Acids)<\/em>, which are widely used in sports nutrition.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Non-essential amino acids<\/h3>\n\n\n\n<p><div class=\"wp-block-columns\">&#13;\n<div class=\"wp-block-column\">&#13;\n&#13;\nThe body <strong>can create them <\/strong>and is not so dependent on their intake from outside sources. They are the result of the transformation of essential amino acids or get created during various processes of decomposition of body proteins.&#13;\n&#13;\n<\/div>&#13;\n<\/div><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Non-essential amino acids include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alanine<\/li>\n\n\n\n<li>Asparagine<\/li>\n\n\n\n<li>Cysteine<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutamine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Glutamine<\/a><\/li>\n\n\n\n<li>Glycine<\/li>\n\n\n\n<li>Aspartic acid<\/li>\n\n\n\n<li>Glutamic acid<\/li>\n\n\n\n<li>Proline<\/li>\n\n\n\n<li>Serine<\/li>\n\n\n\n<li>Tyrosine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>3. Semi-essential (conditionally essential) amino acids<\/strong><\/h3>\n\n\n\n<p>Those are the ones that humans need to ingest in the form of food only in <strong>certain periods of life<\/strong> (e.g. in childhood).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Semi-essential amino acids include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arginine<\/a><\/li>\n\n\n\n<li>Histidine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5075,28324,28683,5012,28689,54646,54667,36262,5968,5333,28621,48139,67684,30248,9061,48406,37996,35542,60658,59179,53185,53113,53080\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Types_of_proteins_according_to_their_amino_acid_content\"><\/span>Types of proteins according to their amino acid content<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We don&#8217;t mention different types of amino acids for nothing. <strong>Essential<\/strong>&nbsp;and&nbsp;<strong>non-essential<\/strong> amino acids are found in protein-rich foods in various <strong>proportions <\/strong>and&nbsp;<strong>combinations&nbsp;<\/strong>which affect the <b>quality <\/b>of the protein itself.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Complete proteins<\/strong> are those that contain essential amino acids in the optimal amount and ratio. They best meet the&nbsp;<strong>needs of our body<\/strong>. They mainly include animal foods, and some plant sources, such as soy, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">chickpeas<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">quinoa<\/a>.<\/li>\n\n\n\n<li><strong>Incomplete proteins<\/strong> don&#8217;t have a balanced amount of essential amino acids, which reduces their quality.&nbsp; Most plant foods are considered incomplete sources.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_do_plant_and_animal_sources_of_protein_differ\"><\/span>How do plant and animal sources of protein differ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Both plant and animal products can be rich in protein. However, it is generally true that the animal ones are of better quality than the plant ones, because they have a <strong>more suitable spectrum of essential amino acids<\/strong> for the needs of our body. However, that doesn&#8217;t mean that plant foods don&#8217;t contain some of these amino acids at all. Most of them are found in every plant protein source, but in <strong>insufficient quantities<\/strong>. These missing amino acids are called <strong>limiting amino acids<\/strong>. Fortunately, each group of plant foods lacks different amino acids, so with an appropriate combination of plant sources, you can almost get rid of this issue. For example, <strong>cereals<\/strong>&nbsp;lack the amino acid&nbsp;<strong>lysine<\/strong>, while <strong>legumes <\/strong>lack <strong>methionine<\/strong>. By combining them, you can create a suitable AA spectrum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A balanced content of EAA is important mainly because proteins with their <strong>optimal ratio are&nbsp;<\/strong><strong>better utilized<\/strong> in the body (easier transformation into muscle proteins, etc.). <span class=\"tadv-color\" style=\"color: #ff6600;\">[7,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, it is also important to mention that plant sources also differ from animal sources in their <strong>lower absorbability<\/strong>.&nbsp;They contain&nbsp;<strong>anti-nutritional substances<\/strong> that can reduce the absorbability of their proteins. Fortunately, we can partially alleviate this disadvantage with some kitchen magic. You can reduce the amount of anti-nutritional substances, for example, <strong>by soaking <\/strong>the food before cooking it (discard the water afterwards), by <strong>sprouting<\/strong> or even by the <strong>cooking<\/strong> itself. <span class=\"tadv-color\" style=\"color: #ff6600;\">[15,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg\" alt=\"Plant-based protein sources\" class=\"wp-image-417367\" style=\"width:843px;height:563px\" title=\"Plant-based protein sources\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_to_get_enough_essential_amino_acids_from_plant-based_protein_sources\"><\/span>How to get enough essential amino acids from plant-based protein sources?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The insufficient content of essential amino acids in&nbsp;<strong>plant foods<\/strong> is the reason it is recommended to plan your diet properly, especially for people whose diet is <strong>based on them.&nbsp;<\/strong>The diet of such a person should contain a&nbsp;<strong>varied spectrum of plant foods<\/strong>&nbsp;on a daily basis in order to cover the need for&nbsp;<strong>all essential amino acids<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It can be achieved, for example, by combining <strong>cereals and legumes<\/strong>, as these food groups complement each other in the content of essential AAs. However, this doesn&#8217;t mean that it is necessary to have both groups in one meal (although it is the most practical and ideal). Just make sure that the intake is sufficient <strong>throughout the whole day. <\/strong>This applies especially to&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutrients-vegans-lack-the-most-and-how-to-supplement-them\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vegans<\/strong><\/a>, as vegetarians consume dairy products (or fish, eggs), which are complete protein sources.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to combine plant-based protein sources?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Source<\/th><th>Missing amino acid<\/th><th><strong>What types of food to combine them with to supplement the missing amino acid?<\/strong><\/th><\/tr><\/thead><tbody><tr><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Cereals<\/td><td>Lysine, Threonine<\/td><td>Legumes<\/td><\/tr><tr><td>Legumes<\/td><td>Methionine<\/td><td>Cereals, nuts, seeds<\/td><\/tr><tr><td>Nuts and seeds<\/td><td>Lysine<\/td><td>Legumes<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">How to determine protein quality?<\/h3>\n\n\n\n<p>As you can see, the quality of individual proteins varies. But don&#8217;t worry, there are several methods to figure it out.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The biological value<\/strong>&nbsp;monitors the usability of proteins according to how much&nbsp;<strong>nitrogen<\/strong> is excreted from the body. It is because proteins contain nitrogen and this method is based on the idea that the proteins from which the excreted nitrogen comes were used in the body to create proteins. However, this is a relatively imprecise measure, because proteins can be used, for example, as a source of energy or for other purposes. The foods with the highest biological value are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">whey protein<\/a> and eggs. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li><strong>The Amino Acid Score (AAS)<\/strong>&nbsp;compares the content of essential amino acids in the monitored protein with the&nbsp;<strong>reference protein<\/strong>, which is defined by the World Health Organization (WHO). In this ranking, proteins can reach values \u200b\u200bof 0-\u20601 and it indicates how good each protein source is. <strong>Eggs <\/strong>and <strong>milk<\/strong> are among the best quality ones.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/li>\n\n\n\n<li>Apart from the essential amino acids amount, it is also possible to measure their <strong>digestibility, <\/strong>which is done through <strong>the <\/strong><strong>PDCAAS (Protein Digestibility-Corrected Amino Acid Score) <\/strong>method. Here, too, proteins can reach values \u200b\u200bof 0-\u20601. Higher value = <strong>higher quality<\/strong> and <strong>better<\/strong> <b>digestibility<\/b> of the protein. Among the best sources from this point of view are <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>whey protein<\/strong><\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-great-reasons-to-eat-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>eggs<\/strong><\/a>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11,22]<\/span><\/li>\n\n\n\n<li><strong>The DIAAS (Digestible Indispensable Amino Acid Score) method<\/strong>&nbsp;takes into account the&nbsp;<strong>digestibility of proteins in the small intestine<\/strong>.&nbsp;It is assumed that only proteins absorbed in this way are used for the creation of body proteins. Whey protein, milk and egg continue to hold the leading positions. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9,23]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg\" alt=\"Whey is one of the best sources of protein\" class=\"wp-image-417404\" style=\"width:843px;height:563px\" title=\"Whey is one of the best sources of protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Protein_metabolism_What_do_proteins_do_in_the_body\"><\/span>Protein metabolism: What do proteins do in the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Digestion of proteins begins already in&nbsp;<strong>the stomach<\/strong>. Stomach cells produce the so-called <strong>pepsinogen, which is subsequently converted into the enzyme <\/strong><strong>pepsin<\/strong> thanks to gastric hydrochloric acid.&nbsp;It begins to split protein chains into shorter sections.&nbsp;Pepsin loses its abilities when, together with the partially digested contents of the stomach, it reaches the digestive tract, namely the&nbsp;<strong>small intestine<\/strong>.&nbsp;There, the digestive enzymes of the&nbsp;<strong>pancreatic juice<\/strong> (e.g. trypsin, chymotrypsin or elastase) take over and split the chains (polypeptides) into shorter oligopeptides. These are then split into the smallest units by enzymes stored in the intestinal mucosa &#8211; <strong>dipeptides<\/strong>,&nbsp;<strong>tripeptides<\/strong> and&nbsp;<strong>individual amino acids<\/strong> that are gradually absorbed into the bloodstream. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amino acids that are absorbed into the blood are used for several purposes.&nbsp;Some of them are used to&nbsp;<strong>create new proteins<\/strong>&nbsp;(e.g. during growth, tissue regeneration, etc.).&nbsp;Others are used, for example, to create&nbsp;<strong>non-protein substances<\/strong>, such as biogenic amines or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">creatine<\/a>.&nbsp;Some amino acids are also used as&nbsp;<strong>an energy source<\/strong> if other energy sources (fats, carbohydrates) are exhausted. Then the so-called glucogenic amino acids can be converted to glucose. Branched-chain amino acids (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">BCAAs<\/a>) can also function as a quick source of energy, for example during sports performance. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Functions_of_protein_in_the_body\"><\/span>Functions of protein in the body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein has <strong>countless functions<\/strong> in the body. Perhaps everyone who has ever been interested in nutrition knows that this nutrient is necessary for the growth and maintenance of muscle mass. However, it&#8217;s definitely not its only function. It would actually be quite difficult to find a process in which protein wouldn&#8217;t play at least some role.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg\" alt=\"The effect of protein on health\" class=\"wp-image-417422\" title=\"The effect of protein on health\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK.jpg 1395w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">The effect of protein on overall health<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proteins are&nbsp;<strong>the basic building material<\/strong>&nbsp;of all tissues and organs.&nbsp;They form not only&nbsp;<strong>muscle mass<\/strong>, <strong>bones<\/strong>,&nbsp;<strong>skin<\/strong>,&nbsp;<strong>tendons, ligaments<\/strong>, etc. In these body parts <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/collagen\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">collagen<\/a>, which makes up almost a third of all proteins in the body, is found.<\/li>\n\n\n\n<li>Since proteins are contained in all the mentioned parts of the human body, they are also necessary for its <strong>growth<\/strong>&nbsp;and&nbsp;<strong>development<\/strong>.<\/li>\n\n\n\n<li>Without proteins,&nbsp;<strong>regeneration<\/strong>&nbsp;processes (for example, muscle mass after sports performance), as well as&nbsp;<strong>wound healing after an injury<\/strong>, would not be possible.<\/li>\n\n\n\n<li>Proteins even drive various important biochemical reactions. This is due to the fact that the <strong>enzymes <\/strong>responsible for this are mostly proteins. For example, they participate in the generation of energy inside the cells. However, they also play important roles outside the cells, for example as <strong>digestive enzymes<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li><strong>The immune system<\/strong>&nbsp;or&nbsp;<strong>blood clotting<\/strong> would also not function properly without proteins.<\/li>\n\n\n\n<li>Proteins also help carry information between different areas of the body.&nbsp;The role of postmen, which ensures this transfer of information, is performed by substances called&nbsp;<strong>hormones<\/strong>. Most hormones are made up of <strong>proteins <\/strong>and <strong>polypeptides<\/strong><span style=\"text-align: inherit;\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[3,13]<\/span><\/li>\n\n\n\n<li><div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nProteins also have the role of transporting nutrients throughout the body. Without them, the body would not be able to transport <strong>oxygen <\/strong>or move <strong>cholesterol<\/strong>&nbsp;or&nbsp;<strong>sugar from the blood into the cells<\/strong>.\n\n<\/div>\n<\/div><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Protein_and_weight_loss\"><\/span>Protein and weight loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteins play&nbsp;<strong>an irreplaceable role<\/strong> in weight loss. It&#8217;s not a coincidence that <strong>many diets<\/strong> are based on them, including those high-protein diets promising miracles. However, we are definitely not trying to encourage you to lose weight in a such manner. These diets are usually initially effective, but become unsustainable in the long term and lead to a yo-yo effect. Fortunately, however, proteins have a <strong>positive effect on weight loss<\/strong> even when they are part of a <strong>balanced diet for weight loss without any extremes<\/strong>.&nbsp;What are the benefits?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sufficient protein intake supports the growth of muscle mass.&nbsp;The goal of weight loss should ideally be to&nbsp;<strong>reduce the amount of body fat <\/strong>and <strong>maintain <\/strong>or&nbsp;<strong>build muscle<\/strong> (which is possible even with a caloric deficit, but not without sufficient protein intake and strength training). Without protein, these changes are simply impossible.<\/li>\n\n\n\n<li><strong>Muscle mass<\/strong>, which thanks to proteins can be maintained or even increased, consumes quite a <strong>lot of energy<\/strong>. The more muscles you have, the more energy you burn by just maintaining the vital functions of our body. In other words, you have a higher <strong>basal&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-speed-up-metabolism-and-burn-more\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>metabolic<\/strong><\/a><strong> rate<\/strong><span style=\"text-align: inherit;\">. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n\n\n\n<li>Proteins have&nbsp;<strong>the highest thermic effect<\/strong> of all nutrients. This means that you <strong>burn the most energy when digesting them<\/strong>. This amount represents up to 20-30% of the total energy intake from protein. From 100 kcal in the form of protein, you&#8217;ll use approximately 70-80 kcal, depending on the type of protein.<\/li>\n\n\n\n<li>Protein intake also affects&nbsp;<strong>appetite<\/strong>, probably due to the effect on the function of hormones that send satiety notifications to the brain, such as cholecystokinin or glucagon-like peptide 1 (GLP-1). Proteins have <strong>the highest satiating capacity<\/strong> of all macronutrients. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5,19]<\/span><\/li>\n\n\n\n<li>Sufficient amount of protein in the diet thus helps <strong>prevent hunger<\/strong> even with reduced energy intake, which is necessary to successfully lose weight.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteins also <strong>reduce the glycemic index of foods<\/strong>. This means that they slow down the <strong>absorption of carbohydrates from the gut into the blood,<\/strong> thus slowing down the rise in blood sugar after a meal. This is how they prevent sharp <strong>fluctuations in the blood sugar level (glycaemia)<\/strong>, which are associated with frequent <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>sweet cravings<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg\" alt=\"How can protein help you lose weight?\" class=\"wp-image-417452\" style=\"width:843px;height:562px\" title=\"How can protein help you lose weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_does_protein_affect_sports_performance\"><\/span>How does protein affect sports performance?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want to achieve your exercise goals, sports and proper nutrition should go hand in hand. Proteins play an irreplaceable role here, especially in the case of <strong>strength sports<\/strong>. However, they can also do a thing or two for endurance sports.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Protein and strength training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A properly chosen protein intake enables the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/muscle-mass-growth\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>growth of muscle mass<\/strong><\/a>. Its optimal amount depends on <strong>the type of sports activity<\/strong> and its <strong>frequency and intensity,<\/strong> as well as on the athlete&#8217;s <strong>body composition<\/strong>&nbsp;and&nbsp;<strong>goals<\/strong>. However, the general rule of thumb is to consume <strong>more protein to build new muscles than our body needs to maintain the ones<\/strong> it already has. But bear in mind that protein is not the only important nutrient for building muscle. An optimal intake of <strong>carbohydrates, fats and other nutrients is also important.<\/strong><strong style=\"text-align: inherit;\">&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10,26]<\/span><\/li>\n\n\n\n<li><strong>Two processes are constantly taking place<\/strong> in the body &#8211; MPS (Muscle Protein <strong>Synthesis<\/strong>) and MPB (Muscle Protein <strong>Breakdown<\/strong>). These two processes <strong>compete<\/strong> with each other and it is up to you in which direction you tip the scales. If you take in a<strong> sufficient amount of protein and energy<\/strong>&nbsp;and support the muscles with&nbsp;<strong>strength training<\/strong>, you can prevent the breakdown of proteins and support their creation. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/li>\n\n\n\n<li><strong>Optimal protein intake also helps to protect <\/strong>muscle mass. As a result of demanding intense sports performance, during a caloric deficit or, for example, during an illness, proteins from muscles can be used as <strong>a source of energy<\/strong>. However, the more protein you get from your diet, the less protein you will lose from muscles. <span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/li>\n\n\n\n<li>Proteins are also essential for&nbsp;<strong>muscle regeneration<\/strong>. After exercise, muscles are not only regenerated, but can also become larger and stronger through this process. Proteins serve as a building material in this restoration of muscle mass. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n\n\n\n<li>Proteins play a role in other tissues as well. Sport is demanding not only for muscles, but also for <strong>bones<\/strong>, <strong>tendons<\/strong>,&nbsp;<strong>ligaments<\/strong>, etc. An adequate amount of protein in the diet helps to keep these parts of the body in good condition and helps with their <strong>healing after an injury<\/strong>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg\" alt=\"Protein and strength training\" class=\"wp-image-417470\" style=\"width:843px;height:562px\" title=\"Protein and strength training\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Protein and endurance training<\/h3>\n\n\n\n<p>Some of the above-mentioned effects of proteins are also valid for endurance sports. Runners, cyclists and other endurance athletes will especially appreciate the effect of proteins on the <strong>regeneration <\/strong>and&nbsp;<strong>protection of muscles during exercise<\/strong>. Even though the protein consumption during activity probably doesn&#8217;t support the performance itself, it can <strong>help reduce the breakdown of muscle protein as a result of strenuous exercise.&nbsp;<\/strong>It can also help with&nbsp;<strong>muscle regeneration after exercise<\/strong>, similar to what happens in strength sports. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Foods_rich_in_protein\"><\/span>Foods rich in protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As already mentioned, proteins can be obtained from both&nbsp;<strong>animal<\/strong>&nbsp;and&nbsp;<strong>plant foods<\/strong>.&nbsp;However, individual food groups differ in the&nbsp;<strong>amount of protein<\/strong> and its <strong>quality<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Animal foods<\/h3>\n\n\n\n<p>These protein sources are generally considered as <strong>complete<\/strong> due to the optimal ratio and amount of essential amino acids. On average, how much protein do individual foods and food groups contain?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Food Group<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Average Protein Content per 100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Meat<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td>Ham (at least 90% meat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td>Fish<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td>Eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td>Dairy and Sour Products<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134 g<\/td><\/tr><tr><td>Cheeses<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Plant foods<\/h3>\n\n\n\n<p>Since plant foods are not perfect in regard to essential amino acids, they are generally considered <strong>incomplete<\/strong>. However, there are exceptions that stand out from the crowd and come close to animal protein sources in terms of amino acid content. These include, for example, <strong>soy<\/strong>, <strong>chickpeas<\/strong>&nbsp;and&nbsp;<strong>pseudocereals<\/strong> (amaranth, quinoa). <span style=\"color: #ff6600; text-align: inherit;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Food Group<\/th><th>Average Protein Content per 100 g<\/th><\/tr><\/thead><tbody><tr><td>Legumes<\/td><td>20 g<\/td><\/tr><tr><td>Pseudocereals<\/td><td>15 g<\/td><\/tr><tr><td>Cereals<\/td><td>13 g<\/td><\/tr><tr><td>Nuts and Seeds<\/td><td>15\u201320 g<\/td><\/tr><tr><td>Meat alternatives (tofu, tempeh, seitan, robi meat, etc.)<\/td><td>15\u201325 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to add new protein foods to your diet, get inspired by our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Foods that Make It Easy to Add Protein to Your Diet.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">The following articles can help you navigate plant-based protein sources:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Are the Best Sources of Plant Proteins and Why Include Them in Your D<\/strong><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>iet?<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/plant-based-meat-alternatives-which-are-the-best-how-much-protein-do-they-contain-and-can-they-fully-replace-meat\/\"><strong>Plant-Based Meat Alternatives: Which Are the Best, How Much Protein Do They Contain and Can They Fully Replace Meat?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_much_protein_to_consume_per_day\"><\/span>How much protein to consume per day? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteins generally make up&nbsp;<strong>10-35% of our daily energy intake<\/strong>. However, a specific recommendation that would apply to everyone doesn&#8217;t exist, because protein intake is very <strong>individual<\/strong> and depends on many factors.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">The need for protein depends on your:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Age<\/li>\n\n\n\n<li>Health condition<\/li>\n\n\n\n<li>Amount of muscle mass<\/li>\n\n\n\n<li>Amount of physical activity<\/li>\n\n\n\n<li>Type of physical activity<\/li>\n\n\n\n<li>Frequency and intensity of exercise<\/li>\n\n\n\n<li>Goals (losing weight, gaining muscle mass, maintaining weight, etc.)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg\" alt=\"\" class=\"wp-image-417195\" style=\"width:843px;height:562px\" title=\"How much protein should you consume daily?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>If you don&#8217;t want to worry about specific numbers, <strong>use our&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online calculator<\/a><\/strong> to calculate your recommended energy intake and amount of nutrients. However, if you want to know more about this topic, keep reading.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The basic recommendation says that everyone should consume at least <strong>0.8 g of protein \/ kg of body weight per day. <\/strong><strong>However, the amount of 1 g of protein \/ kg of body weight<\/strong> appears to be more suitable. For a woman weighing 60 kg, this represents a daily intake <strong>of 60 g of protein<\/strong>. However, this is an amount that might be enough for a person who generally doesn&#8217;t move much, doesn&#8217;t play any sports and doesn&#8217;t live an active lifestyle. <span style=\"color: #ff6600;\">[10,12,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It&#8217;s different for someone who is <strong>more physically active<\/strong>&nbsp;or even does&nbsp;<strong>sport purposefully<\/strong>.&nbsp;In this case, the recommended amount increases up to&nbsp;<strong>1.4-2 g \/ kg of weight<\/strong>, while it is recommended to try to go for the higher values. For a sports woman weighing 60 kg, this represents <strong>84-120 g of protein.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If the same woman would like to&nbsp;<strong>gain muscle mass<\/strong>, she could benefit from a higher intake in the form of <strong>1.6-2.4 g of protein\/kg<\/strong> (<strong>96-144 g of protein<\/strong>). Higher values \u200b\u200bmay be appropriate when undergoing a very demanding training schedule. The range <strong>of 1.6-2.4 g of protein\/kg<\/strong>&nbsp;is also recommended for&nbsp;<strong>weight loss<\/strong>, especially for people who are already slim and just want to tone their body. For overweight and obesity, it is recommended to take <strong>1.2-1.5 g\/kg of the actual body weight<\/strong> daily.&nbsp;<span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Activity Level<\/strong><\/th><th><strong>Recommended Protein Intake<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Sedentary lifestyle<\/td><td>0.8\u20131 g\/kg<\/td><\/tr><tr><td>Active lifestyle<\/td><td>1.4\u20132 g\/kg<\/td><\/tr><tr><td>Muscle mass gain<\/td><td>1.6\u20132.4 g\/kg<\/td><\/tr><tr><td>Weight loss<\/td><td>1.6\u20132.4 g\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Should_you_supplement_protein\"><\/span>Should you supplement protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sometimes it can be really difficult to get enough protein through regular food. For example, if you are travelling or have a busy working day, <strong>it is useful to have something that will fill you up and replenish your proteins. <\/strong>Of course, the first step should always be <strong>a high-quality and&nbsp;<\/strong><strong>varied diet<\/strong>, in which the main source of protein is food like <strong>meat, fish, dairy products, legumes, etc.<\/strong> However, if necessary, you can easily supplement it with various other protein foods. Not to mention the fact that these goodies will provide you with quality nutrients, and also satisfy your cravings for sweet and savoury treats.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">For this purpose, it&#8217;s always good to have, for example:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein bars<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-cookies\">Protein cookies<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-crisps-and-crackers\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein crackers<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-tips-on-how-to-choose-a-good-protein-bar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Choose a Good Protein Bar<\/strong><\/a> will help you choose the best product.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg\" alt=\"Protein supplementation\" class=\"wp-image-417213\" style=\"width:843px;height:562px\" title=\"Protein supplementation\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"When_to_use_protein_powders\"><\/span>When to use protein powders?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Protein powder<\/strong> is a supplement that you mix with water and drink after a workout. It can also have its place in your diet, as it is great as a quick <strong>source of protein after a workout<\/strong>, or you can add it to your <strong>daily meals<\/strong>&nbsp;(for example, as a source of protein in oatmeal).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Whey protein<\/strong><\/a> is considered the first and best option, as it has an optimal and balanced ratio of amino acids, and many other <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/whey-protein-and-its-effect-on-muscle-growth-weight-loss-and-health\/\"><strong>health benefits<\/strong><\/a>.<\/li>\n\n\n\n<li>Many other <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\"><strong>plant-based proteins <\/strong><\/a>are also an option. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-soy-isolate-1000-g-gymbeam.html\">Soy<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hemp-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">hemp<\/a> or others can do wonders in the diet of <strong>vegans<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you choose correctly, protein powders can be a pleasant addition to the diet and serve as a high-quality protein supplement. It is perfectly fine for them to appear regularly in your diet, as long as they are really just a supplement and not a replacement for other sources of protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-right-protein-for-weight-loss-or-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Choose the Best Protein Bar for Weight Loss <\/strong><\/a>will tell you how to choose the best protein powder.<\/li>\n\n\n\n<li>Article entitled&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/which-protein-to-choose-whey-concentrate-isolate-or-hydrolyzate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Which Protein Powder Should You Choose? Whey Concentrate, Isolate or Hydrolysate? <\/strong><\/a>can help you choose from different types of whey protein.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg\" alt=\"When to use protein powders\" class=\"wp-image-417230\" style=\"width:843px;height:563px\" title=\"When to use protein powders\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_are_the_risks_of_insufficient_protein_intake\"><\/span>What are the risks of insufficient protein intake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>With insufficient protein intake, there is an increased risk of disruption of some important processes in the body for which proteins are necessary.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is not possible to build&nbsp;<strong>muscle mass<\/strong> (hypertrophy), but on the other hand, it can definitely <strong>decrease <\/strong>(atrophy).<\/li>\n\n\n\n<li>Since proteins are the building material of other tissues as well, a deficiency can be manifested by <strong>an increased risk of fractures<\/strong>,&nbsp;<strong>skin changes <\/strong>or, for example, <strong>hair loss<\/strong>.<\/li>\n\n\n\n<li>Insufficient protein intake can be more extreme, especially in the <strong>elderly population<\/strong>&nbsp;or in people with&nbsp;<strong>diseases<\/strong> that require an overall higher intake of energy and nutrients, including protein (e.g. cancer). In these cases there is a risk of so-called <strong>sarcopenia<\/strong> &#8211; The gradual loss of muscle mass and its function and the risk of injury or even death increases. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li>\n\n\n\n<li><strong>Immunity disorders<\/strong>&nbsp;or&nbsp;<strong>impaired wound healing<\/strong> can also be one of the symptoms.<\/li>\n\n\n\n<li>Insufficient protein intake can also be manifested by <strong>fatigue <\/strong>or&nbsp;<strong>mood swings.<\/strong><\/li>\n\n\n\n<li><strong>Swollen feet<\/strong>&nbsp;or&nbsp;<strong>hands<\/strong>&nbsp;may also indicate that protein intake is not sufficient.<\/li>\n\n\n\n<li>Missing protein in the diet is often expressed in the form of increased <strong>hunger<\/strong>&nbsp;and&nbsp;<strong>sweet cravings<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20,21]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg\" alt=\"Protein deficiency\" class=\"wp-image-417247\" style=\"width:843px;height:563px\" title=\"Protein deficiency\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Is_excessive_protein_intake_harmful\"><\/span>Is excessive protein intake harmful?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some sources mention that excessive protein intake damages the kidneys or causes osteoporosis. However, these claims are in the realm of <strong>myths<\/strong>, because they&nbsp;<strong>have no support in scientific works<\/strong>. According to the currently available studies, protein intake that exceeds the recommended amounts <strong>does not appear to be a health risk for healthy, active individuals<\/strong>. An intake of more than 3 g of protein \/ kg of weight, which is three times the amount compared to the amount generally recommended for the majority of the population, has been tested in studies without any negative effects observed.<span style=\"color: #ff6600;\"> [1,5,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, if a person is being <strong>treated for kidney disease<\/strong> (for example, suffering from chronic renal insufficiency), it&#8217;s a completely different situation. Then the limited amount of protein in the diet is in place and is <strong>part of the treatment<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So you definitely don&#8217;t have to worry about a higher protein intake. Don&#8217;t panic even if you find out from your lab results that you have a certain amount of <strong>protein in your urine.&nbsp;<\/strong>Proteins get from the blood to the urine when the blood passes through the kidneys. Only when the kidneys let through larger amounts of protein, it indicates a health problem. However, you don&#8217;t have to worry <strong>that you could cause it with a high protein intake. Up to 30 mg \/ g <\/strong>of protein in urine can appear even in healthy individuals. <span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So if you indulge in a higher than recommended intake of this nutrient and you are a healthy active person, don&#8217;t worry about harming your health. You are unlikely to reach the amount of 3-4 g\/kg of body weight anyway, which are the values \u200b\u200bobserved in the mentioned studies. However, if you would like to try it, the question arises as to what the point would be. A significantly higher protein intake <strong>compared to what you need<\/strong> may be simply <strong>unnecessary<\/strong>.&nbsp;As in the case of fat and carbohydrates, their excess intake can only be used as a source of energy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_to_eat_more_protein_and_meet_its_recommended_intake\"><\/span>How to eat more protein and meet its recommended intake?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg\" alt=\"How to eat more protein\" class=\"wp-image-417171\" title=\"How to eat more protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_.jpg 1232w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\">\n<li>Add a source of protein to&nbsp;<strong>every meal<\/strong>. The article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthily?<\/strong><\/a> can help you put together a meal plan.<\/li>\n\n\n\n<li>Treat yourself to at least&nbsp;<strong>20-\u206025 g of protein<\/strong> in each <strong>main meal<\/strong> (taking into consideration your overall need). However, if you do sports, especially strength training, you could benefit from the intake of up to 40 g of protein per serving. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,17]<\/span><\/li>\n\n\n\n<li><strong>If you&#8217;re not having any meat<\/strong> for lunch, find a sufficient substitute, for example in the form of <strong>fish<\/strong>, <strong>eggs<\/strong>, <strong>plant-based <\/strong><strong>alternatives to meat<\/strong>, etc. Be sure not to eat only the side dish and certainly not the vegetable salad itself.<\/li>\n\n\n\n<li>Instead of classic wheat flour, sometimes you can also use, for example, legume or buckwheat flour.<\/li>\n\n\n\n<li>A regular intake of&nbsp;<strong>legumes<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-lentil-pasta-fusili-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">legume pasta<\/a> or <strong>pseudocereals<\/strong> can also help with higher protein intake.<\/li>\n\n\n\n<li>To help you meet the recommended intake, <strong>well-thought-through<\/strong> <strong>snacks<\/strong> can also help. You can prepare a source of protein, such as&nbsp;<strong>sour milk products<\/strong> (yogurt, kefir milk, buttermilk, etc.), <strong>quark cheese, skyr<\/strong>, etc. and add fruit or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-oat-flour-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oatmeal<\/a>. For the savoury version, you can&#8217;t go wrong with, for example, preparing some whole grain bread with high-quality <strong>ham<\/strong>&nbsp;and&nbsp;<strong>cheese<\/strong> as a source of protein.<\/li>\n\n\n\n<li><div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nUse them as an opportunity to include&nbsp;<strong>beneficial cultured milk products<\/strong>&nbsp;(yogurt, kefir milk, buttermilk, etc.)\n\n<\/div>\n<\/div><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"8\">\n<li>You can easily supplement protein with <strong>Greek yogurt<\/strong>,&nbsp;<strong>skyr<\/strong>&nbsp;or&nbsp;<strong>quark cheese.<\/strong> It is recommended to always have these foods in the fridge, because they can be used as a simple snack and don&#8217;t require any preparation.<\/li>\n\n\n\n<li>If necessary, supplement your diet with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>whey<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vegan-blend-protein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>vegan protein<\/strong><\/a>, or treat yourself to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>protein bar<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>cookie<\/strong><\/a>.<\/li>\n\n\n\n<li>For more tips, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-sneak-more-protein-into-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>How to Sneak More Protein Into Your Diet?<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_I_eat_when_I_have_trouble_digesting_certain_foods\"><\/span>What should I eat when I have trouble digesting certain foods?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lactose intolerance:<\/strong>&nbsp;If you have to limit dairy products for this reason, first of all find out if they are really harmful to you.&nbsp;For example,&nbsp;<strong>hard cheese <\/strong>or <strong>cultivated products<\/strong> contain a very small amount of lactose. If you really cannot tolerate any dairy product, reach for <strong>lactose-free products<\/strong>.<\/li>\n\n\n\n<li><strong>Cow&#8217;s milk protein allergy:<\/strong>&nbsp;In this case, all foods containing milk protein must be eliminated.&nbsp;<strong>Use meat<\/strong>, <strong>ham<\/strong>,&nbsp;<strong>fish<\/strong>,&nbsp;<strong>eggs<\/strong>&nbsp;or&nbsp;<strong>plant-based sources<\/strong> instead.<\/li>\n\n\n\n<li><strong>Celiac disease or gluten allergy:<\/strong> Use gluten-free pastries as a substitute for the ones that contain gluten. These include <strong>wheat<\/strong>, <strong>rice<\/strong>, <strong>corn<\/strong>, <strong>pseudocereals <\/strong>(quinoa, buckwheat, amaranth).&nbsp;Don&#8217;t forget legumes and, for example, various&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-almond-flour-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nut flours<\/a>, which can be used instead of classic wheat flour.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Which_protein_sources_are_best_and_which_to_limit\"><\/span>Which protein sources are best and which to limit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Good<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bad<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Lean meat<\/strong> (poultry, rabbit meat, turkey meat, lean pork and beef, etc.), <strong>fish<\/strong> (sea and freshwater), <strong>ham<\/strong> (with min. 80% meat content), <strong>eggs, dairy products <\/strong>(yogurts, kefir milk, cheese, quark, etc.), <strong>legumes<\/strong> and legume products, <strong>pseudocereals<\/strong>, <strong>plant-based meat alternatives<\/strong> (tofu, tempeh, robi, seitan, etc.)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Reduce your intake of fatty cuts of meat and meat products (salami, bacon, sausages, p\u00e2t\u00e9s, sausages, etc.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even though <strong>plant foods<\/strong> are mostly not complete, definitely <strong>don&#8217;<\/strong><strong>t limit<\/strong> them.&nbsp;On the contrary, strive for as&nbsp;<strong>much regularity and variety<\/strong> as possible.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In nutrition, proteins are rightly highlighted above all other macronutrients. They are not only <strong>the basic building block <\/strong>of the&nbsp;human organism, but also part&nbsp;<strong>of most processes in the body<\/strong>. Therefore, you should definitely pay attention to their <strong>sufficient intake<\/strong>, taking into consideration <strong>the current state <\/strong>of your body, as well as your <strong>goals<\/strong>. When preparing your diet, it is advisable to keep under control <strong>the total amount of protein<\/strong>, as well as the inclusion of foods that can provide you with <strong>all essential amino acids in the right amount and ratio<\/strong>. Ideally, choose from a wide range of foods of both <strong>animal<\/strong>&nbsp;and&nbsp;<strong>plant origin. <\/strong>And remember that you don&#8217;t have to be afraid of supplementing your diet with quality nutritional supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that protein plays a big role not only in muscle growth, but also in the proper function of the immune system or the feeling of satiety? Getting enough of it is really important. Today&#8217;s article will tell you how much protein you should eat evey day, what is the difference between its plant and animal sources or how it can help with weight loss.<\/p>\n","protected":false},"author":156,"featured_media":417283,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6833,7349,6269,7121],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-418206","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-macronutrients","9":"tag-nutrition","10":"tag-protein-2","11":"tag-protein-powder","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Protein: Its Functions in the Body, Recommended Intake, Food Sources and Deficiency Symptoms - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is protein? Is its excessive intake harmful? How much should you consume? Which foods are a good protein source? Answers in this article.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein: Its Functions in the Body, Recommended Intake, Food Sources and Deficiency Symptoms - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"What is protein? Is its excessive intake harmful? How much should you consume? Which foods are a good protein source? 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