Too often associated solely with muscle gain, proteins are in fact vital for many other aspects of our health. present in every cell of the body, they help build tissue, support the immune system, and enable the production of hormones, enzymes and neurotransmitters.
Yet their role in our diet is frequently overlooked, especially in restrictive or poorly balanced diets. it's not just about eating more protein, but about choosing the right quality and quantity to suit each person's unique needs.
Understanding the importance of protein allows us to make better daily choices. whether you're an athlete, vegetarian, going through a growth phase or simply mindful of your wellbeing, protein deserves a central place in your plate.
The fundamental role of protein in the body
Protein is the body's building block. it helps form and regenerate tissues such as muscles, skin, bones, hair and nails. without sufficient protein, the body struggles to repair itself and function efficiently.
Proteins also play a crucial role in producing digestive enzymes, hormones like insulin and thyroxine, and neurotransmitters that regulate our mental balance. the immune system also relies on protein to create antibodies and defence cells.
While not its primary function, protein can also be used as an energy source. during energy deficits (such as fasting or overly strict diets), the body breaks down muscle proteins to produce glucose, which can lead to muscle loss and general fatigue.
How much protein do we need?
Protein requirements vary depending on age, sex, activity level and overall health. in general, the french food safety agency (anses) recommends 0.83 g of protein per kilogram of body weight per day for a healthy adult.
That's about 50 to 60 g of protein per day for someone weighing 60 to 70 kg. however, needs increase for athletes, pregnant or breastfeeding women, teenagers, and older adults, who must compensate for the natural loss of muscle mass.
It's essential to adjust intake to fit one's lifestyle. consulting a nutritionist can be helpful in adapting quantities and avoiding both deficiencies and excess, which can, over time, put strain on the kidneys.
Animal vs plant protein: what's the difference?
Animal proteins (meat, fish, eggs, dairy) are considered “complete” as they contain all the essential amino acids our bodies cannot produce. they are well absorbed and highly efficient for building muscle.
Plant proteins (legumes, whole grains, nuts, tofu, tempeh) are often incomplete, lacking one or more essential amino acids. however, when combined smartly (like rice and lentils), they can easily meet protein needs.
A diet rich in plant proteins offers many benefits: it's more environmentally friendly, less acid-forming, and often higher in fibre, antioxidants and micronutrients. with careful planning, vegetarian and vegan diets can fully meet protein requirements.
How to include protein in every meal
One of the keys to a balanced diet is spreading protein intake throughout the day instead of concentrating it in one meal. ideally, each meal should include a protein source to support satiety and maintain metabolic balance.
At breakfast, try porridge with chia or hemp seeds, a smoothie with plant-based yoghurt, or toast topped with hummus or a poached egg. for lunch, salads with legumes, fish or tofu work well. in the evening, lentil soup, an omelette or a comforting dahl are great options.
Snacks shouldn't be overlooked: a handful of nuts, a high-protein yoghurt or a legume-based bar can help maintain energy and avoid cravings. the main thing is to vary your sources to ensure a complete intake of amino acids.
Signs of protein deficiency
Protein deficiency can show up as persistent fatigue, muscle loss, brittle nails and hair, dull skin, poor concentration or weakened immunity.
In children, it may slow growth. in older adults, it increases the risk of sarcopenia (muscle wasting) and fractures. an unbalanced diet, chronic illness or poor nutrient absorption can lead to deficiencies.
Listening to your body and acting at the first signs is essential. a simple blood test can reveal a deficit, but reviewing your eating habits remains the best way to prevent long-term imbalances.
Towards a more conscious and balanced diet
Giving protein the place it deserves means rethinking how we view food. more than just nutrients, meals are moments of care, choice and respect for the body.
Choosing high-quality proteins from responsible sources means committing to long-term health aligned with our values. ethically minded brands now offer rich, tasty, and effective alternatives.
Eating better means living better: more energy, better recovery, improved mood and a more resilient immune system. a conscious, varied diet rich in quality protein is a key pillar of a healthy and fulfilling lifestyle.
