friend: What exactly are proteins and why are they so important for us?
Dr. Constanze Lohse:Proteins, also known as proteins, are, along with carbohydrates and fats, essential macronutrients that our body needs to generate energy. They are fundamental for the development of, for example, muscles, immune cells, antibodies as well as skin and hair. It can generally be said that our body consists of a fifth of protein, without protein nothing works and proteins are therefore vital building blocks of our body.
So will I get sick more quickly if I don't consume enough protein?
Yes, definitely. Studies show that adequate protein intake improves immune status in both animals and humans. So if you're sick, it's even more important to eat enough protein.
The formula circulating on TikTok for protein requirements is 1.2 g x 1 kg body weight. Is this a good policy?
Yes, that's a good rule of thumb. For most adults between the ages of 20 and 59, an intake of 1 to 1.5 g of protein per kilogram of body weight is adequate. The German Nutrition Society currently recommends 0.8 grams of protein per kilogram of body weight. However, according to the current scientific status, this is too limited. The protein requirement is also always individual. For example, a pregnant woman has increased needs, especially in the last trimester of pregnancy. The need may also be higher for babies who are growing quickly. And: Especially as you get older, it is important to eat more protein to counteract physical decline.
What needs to be on my plate to get enough protein?
I always roughly recommend to my patients to fill half of the plate with vegetables and divide the other half of the plate into a quarter protein and a quarter carbohydrates. Of all the nutrients, protein has the highest satiety effect, so if I start the day with a protein-rich meal, I have fewer cravings throughout the day.
