AMINO ACIDS

Proteins are made up of amino acids. In total, there are twenty amino acids. Our bodies can produce twelve of these themselves, while the remaining eight must be obtained through our diet. These eight are therefore called “essential amino acids,” while the other twelve are “non-essential amino acids.”

Although there are twenty amino acids, they can occur in different combinations. Sometimes a protein molecule consists of hundreds of amino acids linked together! These proteins are broken down into amino acids in the stomach and small intestine, after which they are absorbed into the bloodstream. The amino acids are then transported to the liver, where new proteins are formed for use in, for example, building muscle tissue. Amino acids that are not used are either excreted or used as energy (4 kcal per gram).

WHAT ARE PROTEINS GOOD FOR?

Proteins contain amino acids that the body cannot do without. You always need (sufficient) protein to function properly.

Did you know that an average adult body contains around 12 kg of protein?

Proteins:

• Are important for the composition of bones
• Help maintain strong bones
• Contribute to normal growth and development of children’s bones
• Support quick muscle recovery after exercise

• Promote stronger muscles and muscle growth (after training)

HOW MUCH PROTEIN DO YOU NEED PER DAY?

On average, healthy adults need 0.83 grams of protein per kilogram of body weight per day. For someone weighing 70 kg, this amounts to about 58 grams of protein. The exact requirement varies per person and depends on factors such as body composition, age, health, lifestyle, and the body’s efficiency in absorbing protein.

There is no one-size-fits-all answer. Vegetarians and vegans, for example, need to pay extra attention to ensure they get enough protein, increasing their requirement by 20–30%. Plant-based proteins sometimes contain fewer essential amino acids or may not have the optimal ratio. Protein from some plant sources can also be harder to digest. That’s why it’s important to eat a variety of foods, so you obtain amino acids from different protein sources throughout the day. It’s also crucial for babies, children, pregnant and breastfeeding women, older adults, and athletes to consume enough protein.

GOOD SOURCES OF PROTEIN

Proteins are found in both animal and plant-based foods. 

• Animal proteins → higher quality, complete, and better absorbed.

• Plant proteins → lower absorption individually, but when combined and eaten in sufficient amounts, they can fully meet protein needs.

Animal Sources:

• Meat
• Fish
• Poultry
• Dairy products
• Cheese
• Eggs

• Grains (e.g., bread, whole wheat pasta, couscous)
• Legumes (e.g., chickpeas, brown beans, soybeans, lentils)
• Meat alternatives (tempeh, tahoe, tofu, seitan, vegetarian burgers or mince)
• Nuts

PROTEIN SUPPLEMENTS

Sometimes it can be difficult to get enough protein through your diet alone, or you may want to supplement your nutrition (for example, due to sports or a high-protein diet). There are various products on the market to help with this, including different types of whey protein.

ROYAL GREEN ORGANIC WHEY PROTEIN

When milk is treated with certain enzymes (rennet), it forms a solid mass (curd) used to make cheese, along with a pale yellow, slightly acidic liquid called whey. The water is then removed from the whey using warm air, leaving a powder. This powder is further filtered through cold cross-flow microfiltration. This process preserves the protein content as much as possible, while most of the carbohydrates and fats are removed. The resulting concentrate contains around 80% protein, with the protein structure fully intact.

ROYAL GREEN WHEY PROTEIN ISOLATE

The process for whey isolate goes a step further. It undergoes another round of cold cross-flow microfiltration, which produces even smaller particles. This makes it possible to filter out almost all carbohydrates and fats from the whey, resulting in a product that contains virtually no fat or lactose.