Why protein is so popular (and rightfully so)
Proteins have become very popular in recent years. You can't walk past a food shelf without seeing "high protein" mentioned somewhere. But is that just a hype? Or are proteins actually that important?
The short answer: proteins are essential for your body. And yes, there is a good reason why they are so popular.
The 3 macronutrients: the foundation of our diet
Our diet consists of three macronutrients. These are nutrients that we need in large quantities:
- Carbohydrates – the body’s primary energy source
- Fats – energy, hormone production, and absorption of fat-soluble vitamins
- Proteins – building blocks for the body
All three are important. No single macronutrient is "bad" in itself. But proteins have a unique role: they are primarily responsible for building, recovery, and structure. If you want to build more muscle, you need protein!
Why are proteins so important?
Proteins consist of amino acids. These are small building blocks that your body uses to:
- Build and repair muscles
- Form skin, hair, and nails
- Create enzymes and hormones
- Support your immune system
- Repair and renew cells
Unlike carbohydrates and fats, your body has no large storage facility for proteins. That is why a regular supply through food is essential. This is why it is so important to get your protein after exercising, as it allows your body to optimally repair and grow your muscles.
Why do proteins make you less hungry?
One of the main reasons why proteins are so popular among people who want to lose weight or maintain their weight is their effect on satiety.
- Slow down gastric emptying → you feel full longer
- Stabilize your blood sugar level → fewer energy spikes and dips
- Influence satiety hormones like GLP-1 and PYY
- Lower the hunger hormone ghrelin
In addition, the body requires more energy to digest proteins than carbohydrates or fats. This is called the thermic effect of food. This means you burn slightly more calories during digestion.
The result?
You don't get hungry again as quickly and snack less in between.
How much protein do you need?
That depends on your life stage and activity level.
General guidelines:
- Average adult: ± 0.8 grams per kg of body weight per day
- Active people / athletes: 1.2 – 2.0 grams per kg
- Elderly: often slightly higher to maintain muscle mass
More is not automatically better. It is about a balanced intake spread throughout the day.
Good protein sources
Animal-based:
- Eggs
- Chicken, turkey
- Fish
- Yogurt and quark
- Cheese
Plant-based:
- Legumes (lentils, chickpeas)
- Tofu and tempeh
- Nuts and seeds
- Whole grains
- Soy products
A combination of different sources ensures a complete amino acid profile.
Conclusion
Proteins are popular because they:
- Are essential for muscle building and recovery
- Help with satiety and weight control
- Are important for hormones and the immune system
- Support healthy aging
They deserve their good reputation. But as with everything in nutrition, balance is more important than extremes.
