When thinking of protein-rich foods, many first think of athletes who consume large amounts of eggs to take in a lot of protein. However, a protein-rich diet is much more than that.
First of all, it is important to understand what protein does in our body and why a protein-rich diet is important not only for athletes.
Proteins are amino acids, which is why the terms protein-rich and protein-rich diet mean the same thing. Unlike carbohydrates, which can be stored by the body, proteins cannot be stored in the body, which is why a continuous intake of proteins through diet should occur. Proteins are important for our body as they provide the so-called building material for our muscles and organs. But proteins are also important for the immune defense in connection with hormones and enzymes.
Proteins can be distinguished into animal and plant proteins. Animal proteins are similar in composition to body proteins, which is why they can be absorbed faster and better than plant proteins. However, the downside of animal proteins is that they often come with fatty meats that contain substances that can harm the body in the long run and in excessive amounts. For example, cholesterol, fat, and salt are also present. In contrast, plant proteins, despite their poorer absorption, are the better choice as they contain less cholesterol and saturated fats than animal proteins.
Animal proteins are primarily found in fatty meats, sausages, and eggs. Plant proteins, on the other hand, are mainly found in various grains, legumes, vegetables, and potatoes.
This brief description alone shows that plant proteins are better suited for a balanced diet in the long run and contribute to a healthier lifestyle.
Tips for a protein-rich diet:
Combine animal and plant proteins:
The combination of animal and plant proteins is best for the body, as this allows plant proteins to be absorbed better.
Pay attention to the ratio:
As mentioned earlier, you should primarily rely on plant proteins, as products with animal proteins usually also contain other substances that can harm the body in the long run.
These groups of people need a lot of protein:
Athletes, pregnant women, nursing mothers, children.
Avoid protein deficiency:
Protein deficiency can lead to diseases as the immune defense is weakened.
Pay attention to daily protein needs:
At least 0.8g of protein per kilogram of body weight is recommended throughout the day. However, for a protein-rich diet, this value can also be exceeded.
Protein-rich foods:
For a protein-rich diet, you should integrate the following foods into your daily meals:
- Cheese
- Lean ham, e.g., Serrano ham
- Lean beef
- Nuts
- Fish
- Peas
- Lentils
- Cottage cheese
- Eggs
- Potatoes
Plan your meals:
Plan your meals for the day to ensure you are getting enough protein.
Cook fresh:
Processed foods often lack proteins, so you should focus on cooking fresh to know all the ingredients and secure important nutrients.
Muesli for breakfast:
A good combination of proteins can be found in a breakfast with various seeds such as chia seeds, hemp seeds, muesli, and cottage cheese or milk.
Check out our shop:
We offer protein-rich sweets and snacks for an extra portion of protein!
Share