Proteins are often called the building blocks of the body because we humans are completely dependent on proteins to live. Protein is something the body makes to a certain extent, but we also depend on getting protein through the food we eat. To build muscle, the body needs more protein than it breaks down. It is therefore recommended that 12-15% of the daily energy intake comes from protein.
Read more about proteins in this article and check out our selection of protein powders here .
What is protein?
Proteins are molecules that are mainly made up of chains of many amino acids. Some of these amino acids are produced naturally in the body, while others we get through the food we eat. The amino acids that we do not produce ourselves and must get through food are called essential amino acids.
Why do we need proteins?
Proteins are the building blocks of the body. They are used to build muscles, bones, organs, hair, nails and skin. Proteins are also important for the construction and maintenance of cells, tissues and the production of hormones and enzymes. Without proteins, we humans could not live.
What proteins do we need?
The best sources of protein come naturally from foods such as meat, chicken, fish, seafood, eggs, dairy products, nuts, seeds, and legumes such as beans and lentils. Animal protein has a higher protein content than plant protein. However, if you combine different plant foods in a meal, the protein content of the vegetarian meal will be satisfied. 
Why is protein important for muscle building?
Muscles are made up primarily of protein. Like other tissues in the body, muscles are dynamic and are constantly being broken down to be rebuilt. To build muscle, your body needs more protein than it breaks down. To do this, you need to lift heavier weights and eat more protein to help the muscle-building process.
If you want to build muscle, you need to increase your protein intake if you want to lose weight. This is because protein intake helps to counteract the loss of muscle mass that can occur when dieting.
How much protein do we need daily?
It is recommended that 12-15% of your daily energy intake comes from protein. One gram of protein per kilogram of body weight is recommended per day. If you have a higher protein intake than this, it will not provide any additional training effect. If you are trying to lose weight, it is especially important to get enough protein so that it is the fat and not the muscles that are lost the most.
What is protein powder?
The name says it all: protein powder. There are different types of protein powder, both animal and vegetable. Protein powder is often flavoured, such as vanilla or chocolate. You usually mix the water-soluble protein powder with water, milk or juice, but it can also be added to porridge or a smoothie. Read more about protein powder here .