Protein—the building block of life.

What’s the truth behind the myths: “Protein is only important for athletes,” “Protein builds muscle,” and “Isn’t all protein the same?” This blog post aims to get to the bottom of these and many other fascinating facts about protein, an essential nutrient.

What Are Proteins?

Proteins, along with carbohydrates and fats, are among the three major nutrients. Carbohydrates and fats primarily provide energy. Proteins, on the other hand, serve primarily as building blocks for muscles, organs, and blood. They are the basic building blocks of every cell in our body.

Proteins consist of many amino acids linked together. Protein consumed through food is broken down by the body into individual amino acids. From these, the body then builds various proteins as needed. It can produce some of the amino acids on its own. Others—the so-called “essential amino acids”—must be obtained through food.

What does the body need proteins for?

Proteins have a wide variety of functions. Without proteins, our body could not exist: Proteins are the building blocks of cells, tissues, and organs. They are essential for building and maintaining muscles and bones. They support muscle function. As enzymes and hormones, they are involved in countless metabolic processes. Proteins support the immune system and thus help ward off infections. They also transport important substances such as oxygen and iron in the blood. Last but not least, they serve as an energy reserve. When there is a shortage of carbohydrates and fats^, the body can also use proteins as a source of energy^{.¹, ²}

How much protein does the body need?

Since the body has no protein stores and must renew cells daily, it relies on an adequate protein supply through the diet. If this supply is lacking or insufficient, the body draws on its reserves and breaks down valuable body protein, primarily in the form of muscle.

Protein Requirements for Healthy Adults

To meet their protein needs, healthy adults should consume 0.83 grams of protein per kilogram of body weight per day.³

• For a woman weighing 60 kg, this amounts to 0.83 × 60 = 50 grams of protein per day.
• For a man weighing 80 kg, this amounts to 0.83 × 80 = 66 grams per day.

More Protein in Special Situations

So what’s the truth behind the myth that “protein is only important for athletes”? Nothing at all. That’s because the body needs more protein not only during exercise but also in many specific life situations. In addition to athletes, children, pregnant women, breastfeeding women, and older adults have higher protein needs. The body may also need additional protein during and after illness.

More Protein for Growth and Development

Proteins are essential for cell and tissue growth. That’s why protein requirements are higher during periods of rapid growth, such as in children and adolescents, as well as during pregnancy and breastfeeding.

Older Adults Need More Protein

As we age, body composition changes: the percentage of body fat increases, while muscle and bone mass decrease.⁴ This also alters nutritional needs. The body needs fewer calories but even more protein than in younger years⁵. In addition, certain illnesses can increase protein requirements. Seniors are therefore advised to consume at least 1 to 1.2 grams of protein per kilogram of body weight daily⁶.

More Protein for Athletes

Protein is needed to build, maintain, and repair muscles after exercise. Accordingly, athletes have increased protein needs. These depend on the intensity, duration, and frequency of training. Experts recommend 1.2 to 2.0 grams of protein per kilogram of body weight daily for athletes who exercise at least 5 hours per week.7

What are the health benefits of protein?

Protein is particularly important for older adults

As people age, everyone loses muscle mass. On average, one to two percent of muscle mass is lost each year starting at age 50⁸. One reason for this is that the body has a harder time building muscle as we age. At the same time, it needs more protein. If it doesn’t get this from food, it breaks down muscle to obtain protein. The loss of muscle makes it increasingly difficult to move. A lack of movement, in turn, accelerates muscle loss. This leads to a loss of muscle strength and function. A vicious cycle develops, also known as sarcopenia⁸.

People with sarcopenia often feel weak, unsteady, and have difficulty walking. The dangerous consequence: They have a threefold increased risk of falling9. A fall often leads to complicated fractures or head injuries. It can drastically alter the lives of older adults and severely impair their independence and quality of life10.

Maintaining muscle mass and muscle function requires exercise and an adequate protein intake. According to studies, a higher protein intake in older adults has positive effects on building and maintaining muscle ^{mass¹¹, ¹².} Thus, consuming more protein can reduce the risk of sarcopenia and the resulting falls.

It’s not just muscles—bones are also affected by age-related loss. Bone mass begins to decline as early as age 35. Research shows that insufficient protein intake promotes bone loss13. This makes bones more brittle and increases the risk of fractures. The good news: A higher protein intake combined with strength training can ^reduce the risk of bone fractures and osteoporosis.¹⁴

Protein and Exercise

Does protein automatically build muscle? If only it were that simple. Muscles do need protein to grow. However, protein alone—without exercise—does not build muscle. A combination of regular exercise and an appropriate amount of protein, on the other hand, can improve training results and promote muscle growth7.

Endurance training leads to a breakdown of muscle protein during exercise. That’s why not only strength athletes but also endurance athletes benefit from increased protein intake15. An appropriate protein intake leads to improved performance and optimal muscle recovery after a workout7.

Studies show that timing is crucial. The best results for muscle growth are achieved when protein is consumed throughout the day. In addition to quantity and timing, however, the composition of the protein is also critical to success. According to experts, athletes should consume protein of the highest possible quality with a high content of essential amino acids⁷ (more on this below).

Protein for a Strong Immune System

An adequate protein intake is the best foundation for a strong immune system. Low protein intake, on the other hand, leads to increased susceptibility to infections and a lower number of immune cells in ^{the body}.¹⁶ The body also needs more protein for tissue regeneration during serious illness, after accidents, surgeries, or burns.¹⁷

Are all proteins equal?

Meat, fish, dairy products, eggs, legumes, soy, and grains are rich in protein¹. But not all proteins are created equal. Plant-based and animal-based proteins differ in their composition. Proteins from animal-based foods generally contain more essential amino acids than plant-based proteins. Plant-based proteins usually lack one or even several of the essential amino acids.¹⁸ However, this isn’t a problem in everyday life as long as you ensure you’re getting the right mix. For optimal protein quality, it’s best to combine different animal and plant-based protein sources. Ideal pairings include, for example, eggs with potatoes, milk, or soy. The combination of milk with grains or potatoes also provides particularly high-quality protein19.

Tips for an Optimal Protein Intake

• Spread out your protein intake: Proteins should be consumed throughout the day. Ideally, there should be a 4-hour interval between two protein servings. Also important: consume a serving of protein 3 to 4 hours after intense exercise20.
• The top 10 plant-based protein sources: tofu, tempeh, seitan, lentils, beans, peas, chickpeas, corn, quinoa, and nuts²1.
• The top 10 animal protein sources: meat, fish, seafood, eggs, cheese, milk, skyr, quark, cottage cheese, yogurt21.
• It’s all about the combination: skillfully combine animal and plant-based proteins for the best protein quality.
• For vegans: combine plant-based proteins with know-how. Good pairings include grains plus legumes (e.g., lentils with rice) or corn plus beans (e.g., chili sin carne).
• Dietary supplements, such as protein shakes, are a good source of high-quality protein.

Sources

1. 1) German Nutrition Society (DGE). Selected Questions and Answers on Protein and Essential Amino Acids. January 2021. dge.de
2. 2) European Food Information Council (EUFIC). What are proteins and what functions do they perform in the body? eufic.org
3. 3) Federal Office for Food Safety and Veterinary Affairs (BLV). Nutrient Requirements. blv.admin.ch
4. 4) Volkert D. Nutrition in Old Age. In: Biesalski HK, Bischoff SC, Pirlich M, Weimann A (eds.). Nutritional Medicine. Georg Thieme Verlag, 5th edition, 2018. thieme-connect.de
5. 5) DEBInet, 2023a. German Nutrition Counseling & Information Network. Nutrition in Old Age – Dietary Recommendations. ernaehrung.de
6. 6) Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. pubmed.ncbi.nlm.nih.gov
7. 7) König D, et al.: Protein Intake in Sports. Position Statement of the Sports Nutrition Working Group of the German Society for Nutrition (Deutsche Gesellschaft für Ernährung e.V.). ErnährungsUmschau 2020; 67(7): 132–9.
8. 8) University Hospital Zurich (USZ). Sarcopenia. usz.ch
9. 9) Schaupp A, Martini S, Schmidmaier R, Drey M. Diagnostic and therapeutic approach to sarcopenia. Z Gerontol Geriat 2021; 54:7127-24. ncbi.nlm.nih.gov
10. 10) Swiss Rheumatism League. Under no circumstances! How to prevent falls. 2015.
11. 11) Gregorio L, Brindisi J, Kleppinger A, et al. Adequate dietary protein is associated with better physical performance among postmenopausal women aged 60–90 years. J Nutr Health Aging. 2014;18(2):155-160. pubmed.ncbi.nlm.nih.gov
12. 12) Scott D, Blizzard L, Fell J, Giles G, Jones G. Associations between dietary nutrient intake and muscle mass and strength in community-dwelling older adults: the Tasmanian Older Adult Cohort Study. J Am Geriatr Soc. 2010;58(11):2129-2134. pubmed.ncbi.nlm.nih.gov
13. 13) Krok-Schoen JL, Archdeacon Price A, Luo M, Kelly OJ, Taylor CA. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis. J Nutr Health Aging. 2019;23(4):338-347. pubmed.ncbi.nlm.nih.gov
14. 14) Nowson C, O’Connell S. Protein Requirements and Recommendations for Older People: A Review. Nutrients. 2015;7(8):6874-6899. pubmed.ncbi.nlm.nih.gov
15. 15) Moore DR, Camera DM, Areta JL, Hawley JA. Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Appl Physiol Nutr Metab. 2014;39(9):987-997. pubmed.ncbi.nlm.nih.gov
16. 16) Iddir M, Brito A, Dingeo G, Fernandez Del Campo SS, Samouda H, La Frano MR, Bohn T. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020; 12(6):1562. doi.org
17. 17) Federal Office of Public Health (FOPH). Proteins in the Human Diet: Recommendations. April 2011.
18. 18) Swiss Society for Nutrition (SGE). Proteins: Quality and Content in Foods. As of 2021.
19. 19) DEBInet, 2023b. German Nutrition Counseling & Information Network. Biological Value. ernaehrung.de
20. 20) SSNS. Swiss Sports Nutrition Society. Hot Topic: Protein in Sports. November 2022.
21. 21) Swiss Nutrition Database. naehrwertdaten.ch