What Is Protein Nutrition?
Proteins are an important part of the struggle for life for all living beings, including humans. To sustain life, consuming certain foods is crucial. Protein-rich foods are at the top of this essential list.
Protein is one of the fundamental building blocks that make up our body's cells, tissues, and organs. It also plays a significant role in the production of enzymes, hormones, and antibodies, which are part of our immune system.
Protein-rich nutrition involves regularly consuming animal or plant-based foods rich in protein in daily portions. Protein-rich nutrition is particularly prominent in weight loss diets. This is because protein is broken down slowly in the body, which can keep a person feeling full and help maintain energy levels.
How Much Protein Should a Person Consume Daily?
Daily protein needs vary depending on a person's age, gender, weight, physical activity level, and overall health status. However, generally, according to the recommendations of the World Health Organization, daily protein intake for adults ranges from 0.8 to 1.2 grams per kilogram of body weight.
For example, a general recommendation for an adult woman or man is as follows:
Average Adults: 1 gram of protein per kilogram
Those Who Exercise Regularly: 1.2 grams or more of protein per kilogram
These recommendations are calculated by taking a person's body weight in kilograms and multiplying it by the specified grams of protein per kilogram.
For example, the daily protein requirement for an adult weighing 70 kilograms is:
1 gram x 70 kilograms = 70 grams (daily protein requirement for an average adult)
1.2 grams x 70 kilograms = 84 grams (daily protein requirement for an adult who exercises regularly)
These values may vary depending on individual needs and lifestyle. Athletes, those who exercise intensely, or those aiming for weight loss may require higher protein intake. Therefore, it is important to consult a nutritionist or doctor to achieve personal health goals.
What are Protein Sources That Can Replace Meat?
Among the protein sources that can replace meat, plant-based protein powders hold a significant place. Organic pea protein powder and organic rice protein powder are popular and nutritious options in this category.
Organic pea protein powder is an easily digestible product. Those who want to diversify their protein sources can choose it. Especially vegetarians and vegans can get protein into their bodies with this product. They can include 10-30 grams in their desired recipes. This way, they also enrich the protein content of the recipe.
Organic rice powder is also an easily digestible and anti-allergenic product. It can be consumed as an alternative to pea powder, or you can mix them in equal proportions to obtain a strong amino acid profile.
Do Plant Proteins Meet Our Protein Needs?
Those who do not consume animal products or want to have a rich variety of protein in their diet can also add plant-based protein sources to their meal plans. Nutritionists can be the ones to decide this based on the individual's current situation.
Plant proteins generally contain essential amino acids and can be an important part of a healthy diet. Which plant-based protein source you consume is very important here. You can meet your protein needs to the maximum extent according to this choice.
What indicates a good protein source is balanced amino acid values. For this reason, we highly recommend using plant proteins together. An amino acid that is less abundant in one source is supplied by another source.
Therefore, mixing pea protein with rice protein is a very good idea.
Where to Buy Plant Proteins?
You can find products like pea, rice, chlorella, Spirulina, and specially formulated protein blends in Naturiga’s plant protein category at www.naturiga.com. By incorporating these plant-based protein sources into your daily diet, you can create a protein-sufficient or protein-rich meal plan.
Other articles you might find interesting:
https://www.naturiga.com/blog/icerik/ketojenik-beslenme-nedir
https://www.naturiga.com/blog/icerik/ketojenik-beslenme-nedir
Dietitian Ege Bölük
I graduated from İstinye University's Department of Nutrition and Dietetics in 2020 and worked in a specialist doctor's clinic to specialize in bariatric nutrition.
I continued my career by completing various training programs on multidisciplinary approaches to eating disorders, the use of nutritional supplements and support in diet, psychodiet, nutrition in athletes and physiotherapy, and celiac disease and gluten enteropathy.
After joining the Naturiga team, I have been working on functional nutrition and supplementary foods with Functional Medicine Dietitian Erdi Uğur.
