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January 19, 2022 – 16:26 watch
If you want to lose weight or do sports, you have probably already noticed protein-containing foods and preparations. Shakes, bars and powders are just a few of the forms in which protein supplements can be purchased. But when does an additional protein intake really make sense?
How much protein do we need?
Muscles are made up of about 20 percent protein. With a normal protein intake, the recommends German Society for Nutrition for adults a daily intake of 0.8 grams of protein per kilogram of body weight. Anyone considering a protein diet or build muscle mass should eat a little more: depending on the intensity, duration and frequency, around 1.2 to 2 grams per kilogram of body weight.
How does a high-protein diet help with weight loss?
If you have a desire to shed a few pounds, you may have stumbled across the protein diet method before. It focuses on consuming more protein and fewer carbohydrates. How it works:
- The primary source of energy for the body is sugar in the form of carbohydrates. With a lower intake of carbohydrates, the body switches to other energy sources – fats and proteins.
- Processing proteins uses more energy than processing sugars and fats. This drives weight loss.
- The increased protein intake is important so that the body does not use the proteins in the muscle mass.
Already knew? The protein diet is said to have a lower yo-yo effect than other diets. This is because reduced muscle mass leads to a lower basal metabolic rate. A subsequent normal diet provides excess carbohydrates and thus faster weight gain. This is not the case with a protein diet because no muscle mass is broken down.
Protein shakes like the Sheko brand, for example, contain around 21 grams of protein and 200 kilocalories per prepared serving (with 275 milliliters of milk or milk substitute). The shakes work as a meal replacement, making them ideal for a formula diet. Due to the high protein and low carbohydrate content, they also offer the advantages of a protein diet.
- Replace 1-2 meals a day with a Sheko shake
- Approximately 25 meals per can
- Shape box with three flavors of your choice: chocolate, coconut, peach and more
Note: The Consumer Center warns against excessive protein intake if there is an increased risk of gout or kidney disease.
Protein helps build muscle
Do you primarily want to build muscle mass instead of losing weight? Then an additional protein intake in the form of a dietary supplement is sufficient instead of a meal replacement. Since one-fifth of muscles are made up of proteins, an extra portion of protein after training boosts the building process.
ESN’s Designer Whey Protein is popular on Amazon. The bestseller in the apple strudel flavor provides high-quality whey proteins. It can be used as a shake, but also for cooking and baking.
- Content: 1 kilogram
- 23.4 grams of protein per serving (30 grams of powder)
- Made in Germany
A vegan alternative is the protein powder from Nutri+, which is also suitable for cooking and baking. It is based on six vegetable proteins from soy, wheat, rice, peas, sunflower and almonds.
- Content: 1 kilogram
- 25 grams of protein per serving (30 grams of powder)
- 17 flavors
These foods contain protein
Protein occurs naturally in many foods. The hen’s egg, which is first associated with it, is not even the highest protein food! Fish, nuts and meat sometimes contain even more. A small selection of protein-rich foods:
Protein content in selected foods
| food | Protein content per 100 grams |
|---|---|
| peanuts | 25 Gramm |
| tuna | 23 Gramm |
| Poultry, beef and pork |
21 Gramm |
| oatmeal | 13 Gramm |
|
chicken egg (boiled) |
13 Gramm |
| lentils (cooked) | 12 Gramm |
| cow and soy milk |
4 Gramm |
Conclusion: Then additional proteins are worthwhile
Supplementing with extra protein is worth considering if you are strength training or trying a protein diet. For everyone else, the supplement is not necessary – a balanced diet usually already covers the daily protein requirement of 0.8 grams per kilogram of body weight.
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