No, protein isn't just for fitness freaks – a lack of protein can seriously harm you!

Why are they proteins so important?! A lack of protein not only means slower muscle growth, but can also lead to hair loss, brittle nails, poor concentration, energy fluctuations, and even weakened immunity. If you often feel tired, have irresistible cravings for sweets, or feel like your body is not in top shape, it's time to check your daily protein intake.

Why are proteins so important?

Protein is the building block of our bodies – literally. Every cell in the body needs it for growth, repair, and proper functioning. Here are the key reasons why you should never neglect it:

• Muscle and tissue repair – Whether you exercise or not, your body is constantly rebuilding tissues, and protein is essential.
• There are no hormones and enzymes without proteins. – Proteins are involved in the production of hormones such as insulin, growth hormone and serotonin, which affect mood and energy.
• Strong immune system – If you often catch colds or have a weakened immune system, you may be lacking protein.
• Feeling full and weight control – Proteins are more satiating than carbohydrates and fats, which means fewer unhealthy snacks and better weight control.

How much protein do we really need?

The scientific guidelines for daily protein intake are clear but often ignored. Here's a simple calculation:

• Sedentary lifestyle: 0.8–1 g of protein per kilogram of body weight (e.g. a 70 kg person needs 56–70 g of protein).
• Moderately active people: 1.2–1.6 g of protein per kg of body weight (e.g. a 70 kg person needs 84–112 g of protein).
• Athletes or those who want to build muscle: 1.6–2.2 g of protein per kg of body weight (e.g. a 70 kg person needs 112–154 g of protein).
• People on a fat loss diet: 1.6–2.4 g of protein per kg of body weight – protein helps maintain muscle mass in a calorie deficit.

If you weigh 70 kg and are a recreational athlete, you need at least 100 g of protein per day. If you eat an average diet, you probably consume much less.

The best sources of protein

The good news? You can get protein from a variety of foods, both animal and plant-based. Here are the best sources:

Animal sources of protein:

• Lean meat (chicken, turkey, beef) – 25 g protein per 100 g
• Fish (salmon, tuna, cod) – 20–25 g protein per 100 g
• Eggs – 6 g of protein per egg
• Dairy products (cottage cheese, Greek yogurt) – 10–15 g protein per 100 g
• Protein shakes and whey protein – 20–25 g protein per serving

Plant sources of protein:

• Lentils, chickpeas, beans – 7–9 g protein per 100 g
• Quinoa – 4 g protein per 100 g
• Nuts and seeds (almonds, chia, pumpkin seeds) – 15–25 g protein per 100 g
• Tofu, tempeh – 10–20 g protein per 100 g

How to reach your daily protein goal without any problems?

Don't worry if you feel like you'll have to eat a ton of meat or fish to get the right amount of protein. Here's an easy sample menu with 120 g of protein, suitable for an active individual weighing 70 kg:

Breakfast:
2 eggs + 50 g cottage cheese + 1 tablespoon walnuts = 30 g protein

Lunch:
150g chicken + 100g quinoa + vegetables = 40g protein

 Snack:
Greek yogurt (150 g) + 1 tablespoon chia seeds = 20 g protein

Dinner:
100g salmon + 200g vegetables = 30g protein

It's that simple! No need for annoying calorie or protein counting – just plan your meals wisely and your body will thank you.

It's time to take protein seriously!

If you've ever felt low on energy, noticed slow recovery after a workout, or constantly craved sweets, there's a good chance you're deficient in protein. The good news? With a little effort, you can easily incorporate it into your daily routine.

Be honest with yourself – are you really eating enough protein? If you’re not sure, try adding protein foods to your diet for a week and see how it changes. Trust me, your body will thank you!