What Are Proteins? Types, Benefits & Protein Supplements

Proteins

Proteins are large molecules composed of carbon, hydrogen, oxygen, and nitrogen atoms. These atoms are grouped into units called amino acids, which are linked together by peptide bonds to form complex chains.

What Are Proteins and Why Do You Need Them?

Proteins are large molecules composed of carbon, hydrogen, oxygen, and nitrogen atoms. These atoms are grouped into units called amino acids, which are linked together by peptide bonds to form complex chains.

Fact: Proteins make up approximately 50% of the dry weight of our body’s tissues.

Essential Functions in the Body

Proteins do much more than simply “build muscle.” They play fundamental roles in maintaining health:

  • Regeneration: growth and repair of muscle and skin tissues.
  • Regulation: help regulate bodily fluids such as urine and bile.
  • Immune function: act as antibodies against external pathogens.
  • Transport: hemoglobin carries gases throughout the bloodstream.

Protein Properties and Benefits

Unlike fats or carbohydrates, proteins provide nitrogen, making them essential for growth. Although their primary role is not to supply energy, they provide 4 kcal per gram when the body requires it.

What Are They Really For?

  1. Building new tissues: structural function and continuous cellular renewal.
  2. Providing essential amino acids: those that the body cannot produce on its own.
  3. Biological catalysts: essential for metabolic reactions to occur (enzymes).

Types of Protein: Which One Should You Choose?

Once protein is broken down into amino acids, the body does not distinguish between animal or plant sources. However, their biological value does vary.

1. Animal-Based Proteins

Found in meat, fish, eggs, and dairy products. They generally offer a more complete amino acid profile, although they may be more difficult to digest.

  • Whey Protein: The king of protein supplements thanks to its rapid absorption and excellent amino acid profile.

2. Plant-Based Proteins

Found in legumes (soy, peas), cereals (rice), and nuts. They are ideal for vegan diets or people with digestive sensitivities.

📌 Recommended reading: Detailed Differences Between Animal and Plant Protein

Whey Protein Supplementation

If you’re looking to optimize your nutrition, whey protein is the most efficient option. At HSN, as manufacturers, we control the entire production process:

  • Concentrate (WPC): ~80% protein purity. Ideal for everyday use (e.g. Evowhey Protein).
  • Isolate (WPI): >90% protein purity, with virtually no lactose or fat (e.g. Evolate).
  • Hydrolyzed (WPH): “Pre-digested” protein for ultra-fast absorption (e.g. Evohydro).

How Much Protein Should You Take?

The ideal amount depends on your body weight, muscle mass, and physical activity level.

  • General population: protein intake should be sufficient to maintain healthy tissues.
  • Athletes: require additional protein to repair muscle damage caused by intense training.

When Should You Take It?

Ideally, your protein intake should be spread throughout the day. Key moments include post-workout, at breakfast, or as a healthy snack between meals.

Cooking Tip: It’s not just for shakes! You can use protein powder to make fitness pancakes, high-protein cakes, or even healthy pizza bases.

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