6 good reasons to eat enough protein

Protein is essential as part of a balanced diet. They ensure the proper functioning of the metabolism and the renewal of the body’s cells.

Where to find protein?

Milk, eggs, meat, fish, proteins of vegetable origin, proteins are essentially present in food.

On the same subject

The animal protein remain very versatile and sufficient. However, if you are vegetarian or vegan, feel free to mix sources of protein vegetable between them.

You can also alternate vegetable sources during the same day, in order to guarantee a correct protein intake for your body. Cereals, legumes, lentils, quinoa, wheat, soya, chickpeas, you are spoiled for choice.

What is the recommended amount?

Different factors go into the calculation of the daily protein rate. Age, physical activity, state of health, as well as muscle mass are to be taken into consideration.

For a sedentary man, the daily protein intake can be between 0.7 to 1 g per kilo of body weight. Older people, more at risk of osteoporosis and loss of muscle mass, should have a higher ideal protein intake.

Excessive consumption of protein, especially animal protein, can however be harmful to the body. Remember, excess is never good.

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For the bones
Protein is a key nutrient for bone health, helping to prevent osteoporosis.

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To strengthen the immune system
A healthy and balanced diet is ideal for strengthening the immune system. Regularly eating cereals, pulses, nuts, meat, fish, milk or dairy products contributes to the intake of vitamin D, vitamin B12, iron, copper and zinc.

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For longer lasting satiety
Protein provides a quick and long feeling of satiety. They require a certain time of digestion and require energy to be assimilated. Thus, they avoid cravings and snacking.

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For the line
Protein nourishes lean mass and promotes the reduction of fat mass. To lose weight, it may be worth slightly increasing the share of protein in the daily diet.

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To tone the muscles
The more protein the body stores, the bigger the muscles get. Proteins are in a way the “builders” of muscle fibres. In order to eat a balanced diet, a 70 kg man should consume 60 g of protein per day.

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6 good reasons to eat enough protein

Where to find protein?

What is the recommended amount?