The importance of protein for the body

Protein is the building block of our body – essential for growth, cell repair, muscle function and the immune system.

It is one of the three macronutrients (along with carbohydrates and fats) and plays a key role in many bodily functions.

Key functions of protein in the body

✅ Building and repairing muscles

Protein is essential for muscle growth and regeneration, especially after exercise or physical exertion.

✅ Supporting the immune system

Protein is a component of antibodies that protect the body from infections and diseases.

✅ Hormones and enzymes

Many hormones and enzymes (such as insulin) are made up of proteins that regulate metabolism and other bodily functions.

✅ Healthy skin, hair and nails

Keratin and collagen, which provide skin elasticity and hair and nail strength, are proteins.

✅ Transport of oxygen and nutrients

Hemoglobin (which carries oxygen throughout the body) is a protein without which our cells could not function.

✅ Energy source

When the body does not have enough carbohydrates or fats, we can use protein as a source of energy.

The best sources of protein

✅ Animal sources (complete proteins):

• Chicken, beef, fish, eggs
• Cottage cheese, Greek yogurt, cheese
• Whey protein

✅ Plant sources (partial proteins, combine different ones):

• Lentils, beans, chickpeas
• Quinoa, tofu, tempeh
• Nuts, chia and pumpkin seeds

Tip: If you are vegetarian/vegan, combine different sources of plant protein to get all the essential amino acids!

Signs of protein deficiency

• Muscle loss and weakness
• Frequent fatigue and lack of energy
• Slow healing of wounds
• Weak hair, brittle nails and dry skin
• Frequent feeling of hunger (protein is satiating!)

Can we eat too much protein?

Normally, the body does not store excess protein, but processes it into energy or eliminates it. Very high amounts of protein (above 3–4 g/kg) can put a strain on the kidneys and liver in the long term.

It is recommended to eat a balanced diet – enough protein, but also carbohydrates and healthy fats!

Protein is key to health and vitality!

What can you do today?

✔ Add more quality protein to your diet

✔ Ensure a balanced intake according to your lifestyle

✔ Combine animal and plant sources for a varied diet