How to plan protein

Protein has a structural function in our body, they build us and play a fundamental role in life, they are essential for the growth of the organism and perform a huge amount of different functions.

The protein helps maintain muscle (which we lose after the age of 40 years old) and increase muscle mass, as well as maintain skin, hair and other cells of our body. The amount of protein will be determined by our body weight, physical activity, type of diet and even by our age. The requirement gets higher according to our age advances.

The daily amount of protein ranges between 1 and 2 g per kg of body weight depending on the above criteria. The protein is composed of amino acids which can be essential (we need to ingest them from food) and non-essential (our body can manufacture them).  


Each food has a different aminogram. The aminogram is the composition of amino acids that form the protein. Our body uses different aminograms for the construction of different tissues, so the aminogram of the muscle has a different composition to the aminogram of skin and bones (collagen type 1), or cartilage (collagen type 2).

The quality of the protein is based on the composition of essential amino acids that form it. If the food contains the 9 essential amino acids, it can be said that the food has complete protein. However, amino acids from different foods in the same intake are combined to form a complete protein and take advantage of the greatest amount of amino acids.    

The amino acids are also used in the construction of hormones. The hormones can be lipidic (from fat) or protein. (from protein). 

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