The scientific term "protein" originates from the Greek word "proteios", which says a lot about the importance of proteins in human life. Proteios means "fundamental, priority". In fact, proteins play a fundamental role in the human body, as muscles, heart, brain, skin and hair are made up mainly of proteins.
In daily nutrition, proteins are particularly important for muscle growth. Protein-rich foods also contain the essential amino acids that the body cannot produce itself. The branch chain amino acids, which are usually known as BCAAs, are particularly important for the muscles. These amino acids, which can be supplied via food and dietary supplements, are used by the muscles as an energy source or basic building block. For this reason, proteins also play an important role in muscle recovery.
Apart from the “sporty” functions of the proteins, they are also important for hair and skin – since both are mostly made up of proteins themselves, as mentioned at the beginning. The protein keratin repairs stressed strands of hair and ensures a strong and healthy mane. The protein collagen, in turn, strengthens the skin – and because collagen production decreases with age, it can make sense to supply this protein via supplements.
And: Proteins can even help you lose weight. However, it is important to ensure the correct dosage – preferably in consultation with a nutritional specialist. The right amount of protein will not only help to maintain the sense of fullness, but also protect our muscle tissue during a diet.
We know that protein is important to us, whether we exercise or not. But how do you consume as much protein as possible through food? A classic that is versatile is tofu because it can be used whole or pureed and because it absorbs every flavour. Then there are all kinds of beans, chickpeas, broccoli and quinoa. If you don’t want to miss out on meat, you can eat the most protein with a roasted fillet of beef.
However, the view is that animal proteins contribute better to muscle growth or recovery than plant-based protein is now outdated. The only decisive factor here is the chemical score, which indicates the biological value. The reference product is the chicken egg with a score of 100. Soy is 96, beef is 80. The vegan protein sticks from Biogena are far higher than the egg, with a chemical score of 198.
But just knowing about individual foods is not enough to implement a high-protein diet in everyday life and not just on paper. Especially if you’re less proficient in cooking, high protein recipes can be a game changer. For example, you can prepare protein pancakes with low-fat curd cheese and protein powder, or high protein feta muffins with Greek sheep’s cheese, curd cheese and spinach. If you browse the internet a little, you will find a wide range of dishes with a high protein content – so that the protein intake can be easily and permanently integrated into your daily life.
The squat cans with powder for protein shakes are as common as the leg press, barbell or butterfly machine in many fitness studios. But are these shakes really useful? In addition to intense strength training, protein shakes can be helpful in building muscle. But: These drinks on their own are not enough – regular exercise is essential for building muscle. People with renal impairment should also be careful not to consume too much protein.
That is a burning question regarding this topic and in the end it boils down to a matter of taste. Milk is more suitable to support regeneration because it also allows you to absorb additional calories and other protein. If you’re on a calorie-controlled diet, however, they’re better with water because this doesn’t add extra calories and nutrients to the shake.
Protein shakes are ideal for muscle recovery right after training. A quantity of 20-30 g protein is sufficient in this case, ideally from easily digested protein sources such as whey, peas or rice. To generally increase your protein intake, the shake can also be taken as a dessert or meal replacement. The ideal amount of protein depends on your other intake – 20 g is enough for a protein-rich meal, while a shake with 50 g of protein is enough as a meal replacement. Most protein powders contain about 80 g of protein per 100 g of powder – this must be taken into account when dosing.
On average, athletes need around 1.2 grams of protein per kilogram of body weight per day. With serious endurance or strength athletes, the optimal dose is somewhat higher, at about 1.7 grams per kilogram of body weight. The amount of protein shakes per day is basically not limited. Protein powder can also be used creatively in smoothies or desserts.
What’s better – plant or animal protein? In fact, there is no great difference if yours is a balanced diet and the total amount of protein is appropriate. A protein shake with a high chemical score can be helpful in a less balanced diet. It is important to choose the most complete foods – nuts, lentils, beans, lean meat, fish, dairy products and eggs.
To optimise your protein intake, it is recommended to divide this throughout the day. For example, at breakfast, a protein shake can help you start your day high in protein. At lunch and dinner, a good breakdown of the protein intake should then be ensured so that the body has sufficient time to digest and the amino acid levels remain consistently high to supply the muscles with building material.
Athletes are well served with 1.2 grams of protein per kilogram of body weight, serious strength or endurance athletes with about 1.7 grams. Depending on the circumstances, the need can be even higher, for example during the competition season or when on a diet.
Of course, that depends on the size. You get about 12 grams of protein per 100 grams of egg. In other words, a medium egg weighs about 58 grams and provides you with 7 grams of protein.
