A topic that appears from bars to social networks and nutritionists' offices: it is common sense that protein is a super nutrient. But is it really that important?

The answer is yes! However, it must be consumed in balance with other macronutrients and in a balanced way. It cannot be the only nutrient nor seen as miraculous.

In a world that is full of nutritional terrorism, this article is here to talk about proteins in a straightforward way, without glorifying or condemning them.

Stay with us and leave with honest information about this macronutrient.

Daily protein amount

Experts recommend that each person consume 1.5 grams of protein per kilogram, that is, someone weighing 70 kilos should consume 105 grams daily. This is the general guideline, but you may have specific needs, depending on your daily activities and even if you are currently lacking this macronutrient.

So, to know exactly how much protein you should consume per day, consult a nutritionist or nutritionist, okay?

Protein-rich foods

Meats are the most popular protein source and are almost synonymous with this macronutrient. However, milk and dairy products, as well as grains and even some vegetables, are rich in protein. Therefore, it is perfectly possible for a vegetarian or vegan to reach the necessary levels.

Amount of protein in the most common meats

Meat is famous as a source of protein for a reason. It does, in fact, have a considerable amount of the nutrient, as you can see below.

Source: Tua Saúde website

Vegetarian options

Vegetarians have excellent sources of protein. The ideal thing for people who eat meat-free is to follow a nutritional plan. This recommendation applies to everyone, because being omnivorous (eating everything) is not synonymous with health. The table below is not a guide just for those who do not consume this macronutrient, but for everyone, because plant-based foods are essential for any human being. They are a source of other important nutrients, such as fiber, minerals and vitamins.

Source: Tua Saúde website

Vegan sources of protein

Vegans exclude any food of animal origin from their diet. In other words, the two tables above are not a reference for them. The good news is that many vegan foods, many of which are common in our daily lives, have good protein intake.

Source: Tua Saúde website

Complementary ways to achieve daily protein intake

According to food engineer Guilherme Costa Abid, Brazilians do not consume the necessary amounts of protein per day. Therefore, many people use supplements to supplement their intake.

In addition to whey protein, protein bars are a good option. It is important to evaluate whether the brand you choose is, in fact, good. The protein should be highlighted, but you also need to check whether the bar has a balanced carbohydrate, fat and fiber content.

One of the most popular bars on the market is BOLD. People might be suspicious of its flavor, but the team managed to create a bar that is more like candy, with adequate amounts of other macronutrients.

Another great advantage of the BOLD bar is that it does not contain added sugar or trans fat. This bar is also excellent for vegans, as the brand has two flavors for those who do not consume any ingredients of animal origin.

Disadvantages of a low-protein diet

Protein is present from head to toe, literally. This macronutrient is important for the formation of all body tissues, muscles, antibodies and much more in our organism. So, you can imagine that the lack of this nutrient is quite harmful, right? Your suspicions are correct.

Muscle loss

They are ideal for building lean mass because protein helps repair and shape muscle. If you don't consume the right amount, even with a workout routine, muscle gain will be impaired. Without protein, your body composition will be compromised.

Bigger appetite

Carbohydrates and fats are metabolized very differently than proteins. They trigger a reward cycle in which we seek out the pleasurable sensations that come from eating foods rich in fat and carbohydrates. They are absorbed by the body faster than proteins. As a result, we become hungry much more quickly.

Hair loss and weakening of nails

Hair and nails are largely made up of proteins. Therefore, protein deficiency can cause hair loss and weakened nails.

Weak immune system

Proteins are also essential for our immune system. Therefore, when our body lacks them, we can become more and more seriously ill.

Excess protein is also not good for us. As the saying goes, everything needs to be in balance in the body. According to nephrologist Leda Lotaif from Hospital do Coração (HCor), the risk of cardiovascular disease, kidney stones, weight gain and liver problems increases with excess protein.

So, be careful. Don’t let too much or too little protein be left over to ensure good health!