Why is protein so important? 

Protein is an important nutrient and the main building block of all cells in our bodies. 

It's a structural component that, along with amino acids, is involved in many physiological functions that contribute to optimal health throughout all stages of life. Thus, maintaining adequate protein intake can help support the body’s structural integrity, physiological functions, and overall wellbeing.

An adequate intake of protein 

According to the Dietary Guidelines for Americans, protein intake shouldn't be a big concern for most Americans, since most Americans already eat plenty. However, much of that protein intake seems to come from foods high in saturated fat, like processed meats (hot dogs, sausages, and deli meats), sweetened dairy products, and packaged goods like sweetened protein bars, all of which can be unhealthy in large amounts.

The current Recommended Dietary Allowance (RDA) for protein - defined as the minimum amount needed to prevent muscle loss -  is 0.8 g/kg. However, there are some exceptions: children and pregnant or breastfeeding women need a little bit more protein than other adults because their bodies are growing and building more muscle. 

Older adults also often need more protein in their diet, mainly because of age-related appetite loss, medical conditions, and even financial limitations. For them, it’s recommended to eat about 1.0 to 1.5 grams of protein per kilogram of body weight each day. 

When it comes to exercise, eating more protein along with resistance training helps you get stronger, build more muscle, and slow down muscle loss that naturally comes with age. Studies show that having about 20–30 grams of protein (or 0.25–0.30 g per kg of body weight) after strength training - and a total of about 1.6 g per kg of body weight per day - leads to better muscle growth and training results. 

However, as with all nutritional advice, for best results, it should always be personalized, taking into account the type of exercise, intensity, frequency, duration and specific performance goals. 

Protein quality 

 Protein is made of hundreds of amino acids joined together. There are 20 types of amino acids in total, 9 of which are essential (meaning the body cannot synthesize them on its own or they are inadequately synthesized) and 11 are non-essential (meaning the body can synthesize them on its own). 

To classify a protein as a complete protein it must have in its composition all 9 essential amino acids. This can also be achieved by combining different protein sources to include all those essential amino acids. For example, mixing rice with beans or pasta with chickpeas provides us with all essential amino acides, because legumes and cereals reach protein complementarity when combined. 

In short, protein consumption is not just about quanitity, but also quality and origin (being plant or animal based). 

In general, people should eat a wider variety of protein rich foods from different sources, opting for more seafood or legumes (beans, peas, lentils and chickpeas) which can help meet their protein needs while increasing their dietary fiber and healthy fat intakes, too. Processed or high-fat meats (e.g., hot dogs, sausages, bacon) should be consumed in moderation since those are products rich in saturated fat and sodium, nutrients that are often consumed in excess of recommended limits and threat to an overall healthier lifestyle. 

How to optimize protein consumption in your day 

It is equally crucial to realize that giving just one daily protein target can hide the fact that when and how often you eat protein matters for getting the best muscle-building response after each meal. 

 Studies show that when protein intake is about the same each meal (around 30 grams per meal), muscle synthesizes more protein than when most of the protein is eaten at just one meal, like having very little at breakfast and lunch and a lot at dinner. This way, when protein is unevenly distributed across the day, but when more of the amino acids are eaten at dinner, for instance, they would be burned off instead of being used to build muscle. 

Here is a simple example of how to include a balanced protein spread during the day: 

• Breakfast: natural yogurt with nuts and kencko protein smoothie - rich in protein with a fruit and veggie bonus or a mix of kencko oats with a kencko protein smoothie. Delicious apple cinnamon oats with vanilla protein and some nuts - eating healthy doesn’t mean be tasteless and boring! 

• Lunch: Shakshuka - you can add egg whites and peas for some extra protein. And for a more complete meal you can serve it with whole grain bread.

• Dinner: Roasted chicken with veggies and sweet potatoes - and for dessert, freeze some yogurt mixed with a kencko protein smoothie and indulge in a healthy and protein-rich ice cream. 

Additionally, adding some extra snacks between meals can also help you achieve your protein target and provide a better distribution during the day.  

Don't be afraid to get creative! Healthy and varied options of protein sources are the key. Bottom line, so you won't forget, here you have plenty of examples of healthy and protein-rich foods to include in a daily basis:

• Poultry

• Seafood

• Eggs

• Fortified dairy 

• Legumes (lentils, chickpeas, peas, beans..)

• Tofu

• Tempeh

• Whole grains 

• Nuts and nut butters

• kencko's protein smoothies - practical, convenient and delicious snacks to keep you nourished and full of energy!

Patrícia Silva is a Registered Dietician and Nutrition Intern at kencko.