Protein is considered a crucial component of our nutrition as it plays a vital role in various bodily functions. Unlike carbohydrates and fats, protein is not stored in our bodies, necessitating a consistent intake throughout the day to ensure optimal bodily function.
But how much protein should we consume daily, and how should we consume it? And who exactly are protein snacks and desserts designed for?
Lilo Buchnik, a clinical dietitian and sports nutritionist with a Master's degree in nutrition and behavior from the University of Haifa, sheds light on these questions. He explains that protein is integral to the makeup of our cells, including the brain, muscles, skin, nails, hair, hormones, and immune system. It is also essential for the production of enzymes that aid in various bodily reactions. Buchnik emphasizes the importance of consuming sufficient protein to support muscle building, maintenance, and overall well-being.
When it comes to recommended daily protein intake, several factors come into play, such as age, gender, weight, physical activity level, and body composition goals. Buchnik recommends that protein should make up 30% to 40% of our daily calorie intake. For sedentary individuals, a range of 0.8-1 gram of protein per kilogram of body weight is recommended. Moderately active individuals engaging in physical activity three times a week should aim for 1-1.2 grams of protein per kilogram of body weight. For those focused on muscle building and maintaining low body fat percentages, the recommended intake is 1.2-1.5 grams of protein per day. Professional athletes may require higher levels, up to 2 grams of protein per kilogram of body weight.
Sources of protein include animal products such as eggs, meat, poultry, fish, and dairy, as well as plant-based options like soy, legumes, nuts, seeds, and grains. Protein powders can also be used as a supplement to increase daily protein intake, especially those that double as meal replacements, providing additional nutrients like fiber, vitamins, and minerals.
Protein snacks have gained popularity as a convenient and enjoyable way to incorporate protein into the daily diet. These snacks are not limited to athletes but can benefit anyone engaging in physical activity or looking for a nutritious snack. Buchnik advises selecting high-quality protein snacks that are low in added sugars, fats, and sodium. Additionally, protein snacks should offer a good balance of protein and dietary fiber to promote satiety and support weight management and muscle growth.
Finally, Buchnik highlights the importance of taste and enjoyment when choosing protein snacks. With a wide variety of flavors and textures available today, individuals can find a protein snack that not only meets their nutritional needs but also satisfies their taste preferences.
In the market, several brands have introduced protein-enriched products to cater to consumers' demands. Tnuva has launched GO yogurt, a foamy and airy yogurt containing 20 grams of protein per cup, while Strauss offers indulgent protein snacks in flavors like Triple Chocolate and Cocoa Cookies. Shtovitz's TODAY brand introduces protein snacks with a low protein-to-calorie ratio, and even the renowned chocolate company Max Brenner has ventured into the protein snack market with a protein-enriched white chocolate-coated peanut butter snack.
Protein snacks can serve as a convenient and satisfying addition to one's daily routine, providing the necessary protein intake and making healthy eating enjoyable.