Proteins are to the human body what the frame is to a house: they hold everything together. Far from being limited to muscle function, these large molecules are present in all cells. It's no wonder, then, that we need to consume enough of them to stay healthy. But how much protein per day exactly are we talking about? Science provides the answer.

Proteins: why is it important to consume enough of them?

Proteins are best known for their role in the development and maintenance of muscle mass. But did you know that they are components of all cells in the human body? They contribute to the formation of nails, skin, hair, blood, and more.

Proteins therefore play a crucial role in the body . Here are some of their main functions:

• Structure and support: certain proteins such as collagen are involved in the structure and support of cells and tissues, giving strength and elasticity to the skin, tendons, ligaments and bones.

• Catalysts: acting like enzymes, proteins accelerate chemical reactions in the body, allowing metabolic processes to occur more quickly. For example, they can support the immune system by accelerating wound healing or the elimination of viruses and bacteria.

• Transport: certain proteins are involved in the transport of oxygen and iron. For example, hemoglobin, a protein located in red blood cells, transports oxygen from the lungs to other parts of the body.

• Immune system: Antibodies are proteins that help protect the body against pathogens. They recognize and bind to foreign substances (antigens) to neutralize them.

• Cell signaling: proteins play a crucial role in communication between cells, allowing the organism to coordinate its functions and regulate various physiological and metabolic processes.

• Movement: Contractile proteins such as actin and myosin are essential for muscle movement and contraction, as well as cell movement.
• Genetic regulation: Whether you're an athlete or not, it's in your best interest to determine how much protein your body needs each day. This helps fuel your body's essential functions to maintain good health.

How much protein per day? Needs vary depending on individual profiles.

According to official recommendations from ANSES (French Agency for Food, Environmental and Occupational Health & Safety), the optimal protein intake for a healthy adult is 0.83 g/kg/day. The EFSA (European Food Safety Authority) Commission report on dietary products reached the same conclusions.

If you want to determine how much protein you need each day, the calculation is simple: multiply 0.83 by your body weight . Let's say you weigh 75 kilos:

0.83 (g) x 75 (kg) = 62 grams of protein per day.

Another calculation method involves allocating protein according to your total energy intake (TEI), that is, the total number of calories you consume each day. In this case, the reference range for adults is 10 to 20% of TEI .

It is accepted that:

- 1g of protein = 4 kcal

- 1g of carbohydrates = 4 kcal

- 1g of lipids = 9 kcal

Therefore, if your energy intake amounts to 2500 kcal per day, 10-20% of this intake should consist of protein, which corresponds to an amount between 250 and 500 kcal of protein.

Please note that these figures correspond to the "Nutritional Reference Intake (NRI)", which is intended to cover the needs of the majority of the population. These intakes therefore do not take into account the specific protein requirements of certain groups, such as:

• Pregnant and breastfeeding women: 1.2 g/kg/
• Elderly people : 1 g/kg/day
• Children and adolescents:

• 1.8 g/kg of body weight/day during the 1st month, then 1.1 g/kg of body weight/day up to 12 months.
• Between 1 and 4 years: 0.86 g/kg/day.
• Between 4 and 10 years: 0.91 g/kg of body weight/day.
• Between 11 and 18 years: 0.82 to 0.91 g/kg/day.

• Adults who engage in regular sporting activity are a special case. We will therefore dedicate the next section to them.

Protein, physical activity and muscle gain: a special case

In addition to appropriate strength training exercises, the role of protein in muscle development is crucial: it is protein that helps repair muscle tissue damaged during exercise. This cell renewal also strengthens the fibers, making them more resistant to further exertion: this is how your muscles grow through training. Since protein synthesis is protein-intensive, it is essential to ensure a sufficient daily intake.

In 2017, a meta-analysis collected data from 49 studies involving 1,863 participants to analyze the effects of protein supplementation on muscle strength and mass. The result: protein significantly improves muscle size and strength as part of a prolonged muscle-building program in healthy adults. The effect on muscle is noticeable up to approximately 1.6 g/kg/day , a threshold beyond which protein supplementation is no longer beneficial.

💡 Protein has positive effects on muscle mass gain up to approximately 1.6 g/kg/day

Whatever sporting activity you practice, proteins are therefore beneficial for better recovery and better resistance to effort.

When trying to gain muscle mass, you might read that you need to increase your protein intake to 3.3 g/kg/day. No studies support this, although some experts believe it could help limit fat storage. Instead, limit yourself to a maximum of 1 g/kg/day, which is sufficient for the vast majority of sports activities, including weight training.

Proteins, yes, but not just any kind!

As mentioned above, amino acids are the building blocks of proteins. There are 20 types, 8 of which are considered "essential," meaning our bodies cannot synthesize them and must therefore obtain them through diet. Here is the list:

1. Isoleucine;
2. Leucine;
3. Lysine;
4. Methionine;
5. Phenylalanine;
6. Threonine;
7. Tryptophan;
8. Valine.

In the context of bodybuilding, three amino acids (AAs) are of particular interest to us:

• Isoleucine;
• Leucine;
• Valine.

These 3 amino acids form what are called BCAAs (Branched Chain Amino Acids). They are very important for muscle gain, as they make up more than a third of the protein in muscle!

Which foods contain quality protein?

Here is a table that lists the most common foods rich in protein:

Food	Category	Protein per 100g
Beef (steak)	Animal proteins	32g
Chicken (white)	Animal proteins	23g
Veal (escalope)	Animal proteins	31g
Beef (steak)	Animal proteins	32g
Fresh prawns	Seafood	19g
Cod	Pisces	15g
Salmon (fresh)	Pisces	20-25g
Eggs	Animal proteins	10-15g
Gruyère	Cheeses	28g
Emmental	Cheeses	28g
Cheddar	Cheeses	25g
Lenses	Legumes	25g
Chickpeas	Legumes	19g
Black beans	Legumes	21g
Almonds	Nuts and seeds	21g
Chia seeds	Nuts and seeds	16g
Cashew nuts	Nuts and seeds	18g
Peanut (groundnut)	Plant-based proteins	26g
Lupine	Plant-based proteins	36g
Soy	Plant-based proteins	34g
Quinoa	Whole grains	13g
Oats	Whole grains	17g
Buckwheat	Whole grains	13g

Low-sugar protein bars for a simpler intake

It's not always easy to consume enough protein on a daily basis while maintaining a healthy and balanced diet. And as for protein powders, they're not exactly appetizing 😏 Why can't we ensure sufficient protein intake while still enjoying our food?

Joyfuel offers a range of protein bars to enjoy anytime, anywhere. They have it all: 20g of protein and ultra-indulgent multi-textured chocolate recipes, with less than 2g of sugar (that's 17 times less than the average chocolate bar on the market) 😀

Protein bars are useful for athletes, but not only! They can be used as a snack on the go, a nourishing treat for the office, or simply reserved for a little (big) moment of pleasure 😉

I discover

Is there a maximum amount of protein that should not be exceeded?

According to ANSES, a healthy adult can easily consume up to 2.2 g/kg/day of protein (i.e., 10 to 27% of energy intake). But what happens if this limit is exceeded?

While protein is essential for various bodily functions, it is best consumed in appropriate amounts as part of a balanced diet. One of the main risks of excessive protein consumption is kidney strain . Experimental research on rats has suggested that high-protein diets may have negative effects on kidney function, particularly increased kidney weight and changes that could increase the risk of kidney stone formation. However, these studies are often conducted under conditions that are not comparable to normal human consumption, and fruit and vegetable intake can mitigate some of these effects by offsetting the acidity caused by excess protein.

Rest assured: unless you're eating whole chickens all day long, the risk of developing complications from protein is low (in a healthy adult). However, be sure to respect the following limits shared by ANSES:

• Adequate intake : 0.83 to 2.2 g/kg/day
• High intake : 2.2 to 3.5 g/kg/day
• Very high intake : > 3.5 g/kg/day.

Now that you know how much protein you need each day, it's time to put together a suitable diet 🙂 And what if you started with Joyfuel?