Protein: Essential but Not Without Risks

Proteins are crucial for every cell in the body, playing many roles. Antibodies, part of the immune system's defense mechanism, are proteins; certain enzymes require protein to function; energy production in cells needs protein; muscles, tissues, hair, and nails are built from protein, and more.

The recommended protein intake from age 20 is 0.8 percent of body weight. Athletes, depending on their training schedule, need more protein. Adding protein to your diet can keep you feeling full much longer than a carb-only meal.

To ensure good absorption, it's essential not to overload the system. Eating large amounts of protein in one meal can cause fatigue, as the body needs more energy to digest such concentrated food.

In recent years, protein has become the "superfood" of the food industry. Protein-enriched foods are lining shelves, with an ever-growing market and packaging boasting "more protein is better." There are flavored protein powders, high-protein energy bars, yogurts, and desserts.

However, protein is found in a variety of both animal and plant-based foods. In most cases, your diet can provide the necessary daily protein. When this happens, concentrated protein supplements are unnecessary and can sometimes be harmful and inefficient.

Serious researchers and nutritionists emphasize the importance of protein consumption through natural foods rather than protein supplements and industrial powders. Whole foods do not just contain protein; they also provide additional nutrients, and the combination allows for correct breakdown and absorption. Concentrated supplements can lead to stomach pains, bloating, and digestive issues.

Protein contains a high amount of nitrogen. When consumed excessively, the body needs more fluids to eliminate the nitrogen. Excessive intake of concentrated proteins can lead to dehydration, constipation, headaches, and bad breath.

Excessive protein strains the kidneys and weakens them. People with impaired kidney function are advised not to consume concentrated foods.

Protein improves bone density when consumed in a balanced way. Excessive protein can risk bone thinning and osteoporosis.