Proteins are the basic building blocks for your body. Essentially, proteins are amino acids that are bonded together in a chain. Your body needs these to build muscle. However, the function of proteins goes far beyond this. Without proteins, the human body could not survive.
This macronutrient is the main component of many enzymes, various hormones, and neurotransmitters. Different cell components, antibodies in your immune system, and the clotting factor in your blood are all possible due to proteins. Furthermore, proteins are important for the construction and maintenance of all cells in your body. In addition, tendons, ligaments, cartilage, skin, hair, and nails all consist of proteins.
Your body cannot produce proteins by itself. Fats and carbohydrates can be produced by your body under certain circumstances; proteins, however, must be supplied in sufficient quantities through food to ensure a supply of the necessary amino acids.
There are countless amino acids. However, only 20 specific amino acids are relevant for protein synthesis. These are therefore called the proteinogenic amino acids. Every one of your body's functions relies in some way on these amino acids.
Of these 20 amino acids, your body can produce eleven from other amino acids. These are the non-essential amino acids. The remaining nine are essential, which means they can only be supplied through food. Therefore, these amino acids are called essential amino acids (EAAs = Essential Amino Acids). All other naturally occurring amino acids can be useful, but are not used as building materials for the human body. These are referred to as non-proteinogenic amino acids.
In order to build up or maintain your muscles, you should consume around 0.8-1.2 g of protein per pound of body weight. Generally, you should consume a higher protein value when on a diet in order to protect your muscle mass from breaking down/atrophying.
Increased protein consumption does not seem to cause any health problems according to the latest scientific findings, at least when the consumer does not have any health problems beforehand. However, if you are unsure or experience negative effects from a high-protein diet, you should consult your physician.
However, higher protein consumption usually has positive effects overall. People with high blood lipid levels, for example, can lower them by increasing their protein intake.
The high feelings of satiety which result from a protein-rich diet are also an important factor. Especially in a strenuous diet this is a great advantage. With a protein-rich and high-volume diet, it is easier to get through a cutting phase.
Good sources of protein include meat, fish, eggs, and dairy products. Vegetarians/vegans can also try foods like nuts, legumes, tofu, and some imitation meats. If you can't meet your protein needs through your regular diet, you might consider protein supplements.
You should also try to combine different protein sources throughout the day. This increases the bioavailability value of the protein. The higher this value is, the better your body can use the proteins for protein biosynthesis.