Is protein essential for health? - Oh!My Snacks

Is protein essential for health?

Although often associated only with athletes and gym-goers, protein is essential for everyone, playing a crucial role in maintaining health, regulating satiety and supporting sports performance. 

Protein is one of the three fundamental macronutrients in our diet, along with carbohydrates and fats. Proteins are molecules composed of chains of amino acids and are responsible for several functions, such as:

  • Building and repairing muscles, bones, and tissues. (1)
  • Production of enzymes and hormones. (2)
  • Support the immune system. (3) 

Without enough protein, the body cannot regenerate efficiently, which can affect everything from muscle recovery to wound healing.  

 

Satiety 

One of the most recognized benefits of protein is its ability to increase feelings of fullness. Studies show that high-protein meals reduce appetite, help control caloric intake throughout the day, and may support healthy weight loss. (4,5) 

This is because protein influences hormones such as ghrelin (associated with hunger) and peptide YY (related to satiety). Thus, including a quality protein source at every meal can be a simple strategy to avoid  constant snacking. (6) 

 

Muscle mass and sports performance 

For those who practice physical activity, protein is even more prominent. Physical exercise, especially resistance training, creates micro-tears in the muscle that need repair. It is in this process that the muscle grows and strengthens. Adequate protein intake, both in total daily amounts and distributed throughout the day, is essential to stimulate muscle protein synthesis. (7,8) 

It is recommended that regular physical activity practitioners consume between 1.2 and 2.0 g/kg/day of protein. (9) 

In addition, the so-called "recovery window", in the hours following training, is a key moment to optimize amino acid replacement and promote recovery. (8) 

 

Sources of animal and vegetable protein 

Proteins can be of animal origin (meat, fish, eggs, dairy) or vegetable (legumes, nuts, seeds, whole grains). 

  • Animal proteins tend to have high biological value, that is, they provide all the essential amino acids in adequate proportions. (10) 
  • Vegetable proteins, on the other hand, although rich in nutrients, may have limitations in some amino acids. However, the combination of different plant sources (e.g., rice and beans) ensures a complete amino acid profile. (11) 

For vegetarians and vegans, it is important to vary the vegetable sources of protein a lot. 

 

Protein intake recommendations: 

Protein requirements vary depending on age, sex, weight and level of physical activity: 

  • Sedentary adults: about 0.8 g/kg/day is the minimum recommendation. (12)
  • Active people: 1.2–2.0 g/kg/day. (9)
  • Elderly: may benefit from higher intakes: 1.0–1.2 g/kg/day, to prevent muscle loss (sarcopenia). (13) 

 

Conclusion 

Protein is much more than a nutrient for athletes, it is a pillar of health and well-being. It contributes to the maintenance of muscle mass, supports recovery after exercise, regulates satiety and strengthens the immune system. 

In practice, ensuring that each meal contains a quality protein source, whether it is yogurt for breakfast, nuts for lunch, legumes for lunch or fish for dinner, is a simple and effective way to take care of the body on a daily basis. 

At Oh! My Snacks we have the most distinct options of protein-rich snacks, so that you can ensure the intake of the ideal amount of protein in each snack. Below are some of our high-protein snack options:

  • Cereal Bar with Coconut
  • Salty Fusion Beans and Truffle
  • Milk Protein Chocolate with Salted Caramel
  • Protein Bar with Deluxe Chocolate 
  • Pea Protein Bar with Raspberry   

 

Bibliography: 

  1. Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251–65.
  2. Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004;3(3):118–30.
  3. Li P, Yin YL, Li D, Kim SW, Wu G. Amino acids and immune function. Br J Nutr. 2007;98(2):237–52.
  4. Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41–8.
  5. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–9S.
  6. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein – its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105–12.
  7. Phillips SM, Van Loon LJC. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29–38.
  8. Tipton KD, Wolfe RR. Protein and amino acids for athletes. J Sports Sci. 2004;22(1):65–79.
  9. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543–68.
  10. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr. 1994;59(5 Suppl):1203S–1212S.
  11. Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Nutrients. 2019;11(11):2661.
  12. WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. World Health Organ Tech Rep Ser. 2007;(935):1–265.
  13. Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, 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):542–59.


Author:

Sofia Silva 5784N 

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