Protein Sources How Much Should I Eat From Each Source?

Protein is the building material for the body and the amount of protein in the food can vary depending on the protein variety and their biological value and their ability to be absorbed in the intestine. According to the Nordic Council of Ministers (2014), not all proteins in the body are oxidized after the meal, some amino acids are excreted in urine and the biological value of protein in pulses food is 78% while animal products have 97%. Protein intake for adults and children from 2 years of age should be between 10-20% of the total energy intake.

The daily needs of protein for athletes are about twice compared with inactive. Less than 1.6 g multiplied by body weight can lead to negative nitrogen balance in athletes. Moreover, insufficient protein can impair the immune system and T-cell systems. The recommended source of protein depends on your health situation. The source that fits you today may not fit you next week. Try to learn your body to know what can make you comfortable.

There is something called Retinol, Retinol is found in animal food and from 70-90% can be absorbed in our intestines. Too much of Retinol causes hair loss, skin rash, headache, nausea. Lack of both types leads to drying of the mucous membranes there the skin becomes like gossip-like, and blindness during the night. That’s why we on always recommend enriching your diet with beans from plant protein and regarding the animal protein, moderation is the best. 


Egg and Chicken
Egg and Chicken



Henriksson Anders (2013) synpunkt 1b, Gleerups, kap6

Gleeson. M, Jeukendrup. A (2014) Idrottsnutrition: för bättre prestation. Stockholm: SISU Idrottsböcker.

Nordic Council of Ministers (2014)

Ulla Johansson (2012 ) Näring och hälsa, tredje upplagan, kapitel4


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