Proteins are the elements used for building our bodies. To understand what proteins are, we can think of them as the building materials of our organism.

Just as bricks are used to build a house, proteins are used by our body to build tissues such as muscles, skin, or hair. Regarding the functions of proteins, in addition to the creation and repair of tissues, proteins also have the function of regulating body fluids such as urine and bile.

Proteins make up about 50% of the dry weight of tissues, and there is no biological process that does not depend on the participation of these substances.

You can also read: 7 high-protein dinners for fitness lovers

Functions of proteins

The main functions of proteins in the body are:

• Essential for growth. Fats and carbohydrates cannot replace them, as they do not contain nitrogen.
• Provide essential amino acids fundamental for tissue synthesis.
• Serve as raw material for the formation of digestive juices, hormones, plasma proteins, hemoglobin, vitamins, and enzymes.
• Act as buffers, helping to maintain the reaction of various media such as plasma. Energetically, proteins provide the body with 4 Kcal of energy for every gram ingested.
• Function as biological catalysts, speeding up the rate of chemical reactions in metabolism. They are enzymes.
• Act as transporters of gases such as oxygen and carbon dioxide in the blood. (hemoglobin).
• Act as defense; antibodies are natural defense proteins against infections or foreign agents.
• Allow cellular movement through myosin and actin (muscle contractile proteins).
• Provide resistance. Collagen is the main protein component of supporting tissues.

See more: 7 nutritious smoothies for breakfast every day

Energetically, proteins provide the body with 4 Kilocalories of energy for every gram ingested.

Proteins are mostly found in animal-derived foods: meats, eggs, milk, and to a lesser extent in vegetables like soy, legumes, cereals, and nuts.

Foods with the highest protein content

per 100 grams		Calories (Kcal)	Proteins (grams)	Fats (lipids) (grams)
Beef	lean (fat-free)	200	19	13
Beef	non-lean	305	17	25
Pork	lean	275	17	23
Pork	bacon	850	3	85
Chicken	with skin	170	28	10
Chicken	without skin	115	23	2
Turkey	thigh without skin	130	20	4
Cod, Sole		85	18	0.7
Salmon		185	22	10
Eggs	chicken	160	12	11
Dairy	skim milk	40	3	1.5
Dairy	semi-hard cheese	400	30	28

Protein drink recipes

For those looking to balance their diet, maintain their protein levels, and continue exercising, regardless of the type, we want to leave you this list of protein drinks and dishes that will be useful and that you can easily prepare at home. Take note!



Continue reading: Sources of protein if you follow a vegan diet