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What is a protein?

Proteins are organic compounds made out of amino acids.

How does nutritional protein work?

Ingested nutritional proteins - protein found in the food you are eating - are broken down in the stomach by enzymes, called proteases, into smaller so called polypeptides to provide amino acids for the organism - in this case, you. This includes the essential amino acids that the organism cannot biosynthesize itself. The indispensable amino acids are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine, but don't get hung up on complicated names. The names aren't important to you, I'm simply adding them to provide a little background.

How much should I eat?

There is much debate over this, as there are many factors affecting the recommendation. How much you eat overall, how much you exercise, how much muscle mass you have, and so forth, it all affects the recommendation.

U.S recommended daily protein is 0,8 grams of protein for each kilogram of body weight. That means that if you are a female weighing 60kg, your recommended minimum is 48 grams per day. If you are a male weighing 80kg, your recommended minimum is 64. The math is pretty straightforward, you simply multiply your body weight in kilograms by 0,8.

It is, however, important to note that the recommendation above is for keeping the body functioning at its default functioning - that is, basic functions like breathing, thinking, pumping blood - and does not include exercise, an active job, playing football with your kids in the park, or going for a walk. For this, you need to add further protein to your intake.

When it comes to people who work out, such as sports and weightlifting, it is recommended that you have a daily intake of at least 1.5 grams per kilogram of body weight, and sometimes as high as 2.0 grams (such as for weightlifting or rigorous exercise).
The proposed maximum limits end up at just over 2 grams per kilogram of body weight, so do not exceed 2 grams/kg of body weight, just to be safe.

What happens if I don't get enough protein?

Speaking in fitness terms, you'll see sub-par results from your exercise. In health terms, it can lead to any number of health-related ailments. One of the more serious ones is the disease kwashiorkor. It may sound funny, but it really isn't.

What happens if I over-consume protein?

It may increase the risk for cancer, kidney stones and kidney disease.

What is a high-protein diet?

A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. Do note that this should not be confused with low-carb diets, which tend to not be calorie-controlled and often contain overly large quantities of fat.

While adequate protein is required for building skeletal muscle and other tissues, there is ongoing debate regarding the use and necessity of high-protein diets in weight training and bodybuilding. Various sources advise people to consume anywhere from 1.4-3.3g per kg. I will, however, rather err on the lower side, and advice you to not push beyond around 2g per kg.

What foods are rich in protein?

A few examples are:

Soy protein isolate 80g per 100g
Whey protein isolate 78g per 100g
Chicken breast 31g per 100g
Tuna fillet 30g per 100g
Steak 27 to 34g per 100g
Canned tuna 26g per 100g
Hamburger patty 26g per 100g
Peanuts 24g per 100g
Boiled soybeans 12g per 100g

Do I need supplements?

If you work out, I strongly recommend looking into supplements. It's hard for a lot of people to have an intake of over 150 grams of protein a day, as it would mean eating well over a pound of canned tuna every day. A protein shake with 20-30 grams of protein can help ease the burden of having to cook an extra meal just for the protein.

What kind of protein should I choose?

It depends on what you are after. If you want a slow-acting protein, go with Casein protein. If you want a protein that is rapidly digested, you should choose Whey protein. A lot of people choose Whey protein in connection with exercise, and Casein before bedtime.