Proteins: How to perfectly cover your daily protein needs!
These days, we think much more about what we eat. Of course, you know that vitamins and minerals are important. But unless you're an athlete, you may not have given much thought to a protein-rich diet .
However, if you're into muscle training, you'll probably also place a lot of emphasis on protein-rich foods. Even if you've already tried a low-carb diet, you've probably come into contact with protein-rich foods more often.
In this article, we'll take a closer look at protein-rich foods . You'll learn why they're so important for our health and how you can meet your daily protein needs.
What are proteins?
Proteins are so-called macronutrients. They are needed by the body to generate energy. Chemically, they consist of two amino acids bonded together.
There are also different categories of proteins. So-called structural proteins are responsible for cell structure . These include collagen, elastin, and keratin. These are required for functioning tendons, firm connective tissue, and strong skin, joints, and tendons.
The transport proteins myoglobin, albumin and hemoglobin bring the individual building blocks in the body to the places where they are needed.
The body needs storage proteins to store certain substances. You may be familiar with ferritin. If there isn't enough of this in the body, you won't be able to store enough iron and will develop a deficiency. Whether contractile proteins, protective proteins, or many enzymes, all are types of protein that we urgently need. Without them, we simply couldn't survive. All of these proteins are produced by our body from amino acids, which we absorb primarily through the protein in our food. An adequate supply of protein is therefore very important!
Why is protein important for the body and muscle building?
Athletes, in particular, place enormous value on protein-rich foods . Without them, muscle growth wouldn't be possible, no matter how hard you train. If you want a decent six-pack and strong upper arms, you should always include the most protein-rich foods in your diet.
Since muscles are made up of about 20 percent protein, it's only natural that the body must always have sufficient protein available. If the body breaks it down, it melts out of the muscles, and they disappear. Only with a protein-rich diet can muscles be built and maintained. And only then can muscles repair themselves.
An averagely athletic person should consume between 1.2 and 1.8 grams of protein per kilogram of body weight. For bodybuilders, who place enormous emphasis on muscle building, this value increases to at least 2.2 grams per kilogram of body weight and more.
A normal-working adult needs only 0.8 grams per kilogram of body weight. This translates to 56 grams of protein per day for an average person weighing 70 kg. Protein needs increase with age, and even sick people should consume more. Here, too, the key words are immune system and cell protection.
There are often warnings, especially regarding keto or low-carb diets, that excessive protein intake could be harmful. However, a healthy body can easily tolerate this. It's important to drink plenty of fluids along with protein, as the body needs a lot of water to metabolize it.
10 foods with lots of protein
Protein-rich foods are very easy to find. Whether plant-based or animal-based, you have a truly wide range of foods at your disposal. Once you've gotten used to knowing which foods are high in protein, you'll be able to tailor your nutrition plan accordingly in the future. You'll notice another positive side effect if protein dominates your diet from now on: The pounds will start to fall off naturally, and your muscles and body shape will become beautifully defined. This is because protein fills you up faster and for longer and doesn't cause blood sugar levels to spike sharply, which in turn leads to fewer cravings.
1. Eggs
Eggs are, of course, the best-known source of protein. One egg alone provides about 7 grams. The protein in eggs is also very bioavailable, making it easy for the body to absorb it. However, make sure you choose organic eggs from sustainable farming.
2. Fish
Tuna, in particular, is a great source of protein. 100 grams of tuna contains 20 grams of protein. Fish also has a very high biological value. Salmon and shrimp are similar.
3. Turkey
Turkey is also very popular among athletes when it comes to a protein-rich and healthy diet. This meat is low in fat and provides 24 grams of protein per 100 grams. The situation is similar with chicken and beef.
4. Milk and dairy products
All milk and dairy products are rich in protein and also contain many vitamins and minerals. Even if you follow a vegan diet, you can still choose plant-based milk and dairy products. Soy milk and other dairy products are also rich in protein.
5. Quinoa
Quinoa is at the top of the list of sources of plant-based protein. It is also rich in magnesium and lysine.
6. Oat flakes
Oatmeal is a popular source of protein, especially for vegans. You can also use it to make delicious and creamy protein shakes.
7. Chickpea Pasta
Maybe you've always had trouble eating a protein-rich diet because you can't give up pasta. Chickpea pasta is rich in protein and tastes just as good as the "evil" pasta made with white flour.
8. Peas and green vegetables
Peas and green vegetables in general should be on your menu if you want to get enough protein without eating meat.
9. Legumes
Whether lentils of all colors, chickpeas, beans, or soybeans – they're all great vegan protein sources. They're also perfect for varied protein shakes.
10. Tofu
Tofu is not only a great meat substitute for vegans, but also a wonderful source of protein.
Does a vegan diet meet protein requirements?
As you can see, there are also many meat-free options to meet your protein needs. However, to ensure you get the protein you need (you'll need to consume more of plant-based protein alternatives, as they're not as bioavailable as animal protein), it's advisable to incorporate protein shakes into your daily diet. You can also easily make various spreads from pulses at home.
Which kitchen appliances help you with a protein-rich diet
1. Smoothie maker for ice cream shakes
No household should be without a smoothie maker . It lets you whip up your own protein shakes in just a few minutes. You can alternate them with dairy products or plant-based milk, legumes, fruits, vegetables, and nuts. A protein-rich shake is guaranteed to give you a great start to your day.
Our NUTRI-BLENDER smoothie maker comes with a full recipe book, including some delicious protein shake recipes. And to give you a taste, we've picked one of our favorite recipes for you:
NO PAIN BUT GAIN
Smoothie for muscle building
If you want to build muscle, it is not enough to just exercise properly
exercise. You also need to provide your body with enough protein.
This smoothie does it all in a very delicious way.
Jackfruit is rich in protein and has long been a great source of protein for vegans.
Meat alternative. You can now get them fresh and frozen in all Asian
stores and in jars or cans in most supermarkets.
With the goji berries, the cress and the chickpeas you mix a
Drink that is particularly rich in protein.
Ingredients
100 g jackfruit
2 tbsp dried goji berries
2 tbsp cress
1/2 can of chickpeas
3 tbsp aquafaba (chickpea liquid)
Almond milk to top up (approx. 200 ml)
preparation
Wash the cress well and add it to the remaining ingredients.
NUTRI-BLENDER, fill with almond milk and mix to a
Mix a velvety smoothie and drink it immediately or in your
Take it with you to the gym in a practical bottle. This smoothie is ideal
also great for dinner cancelling.
2. Chopper for spreads
With a food processor , you can conjure up delicious spreads in no time . You can not only spread them on sandwiches but also use them as a dip for vegetable sticks. You can make hummus not only from chickpeas, but also from beans, lentils, and various vegetables.
Our NUTRI-CHOPPER food processor comes with its own recipe booklet, which also includes some great, protein-rich recipes!
As a teaser, we have picked out our favorite hummus recipe for you:
CLASSIC HUMMUS
Ingredients
200 g dried chickpeas
Salt to taste
4 tablespoons tahini
1 lemon
4 tablespoons olive oil
preparation
Soak chickpeas in cold water overnight or for at least 8 hours.
Drain the chickpeas and rinse well. Fill with clean water and let stand for about 1.5 to 2
Cook for a few hours at low heat until the chickpeas are soft (alternatively:
use pre-cooked chickpeas).
Pour the cooking liquid from the chickpeas into another container. Rinse the chickpeas with cold water and rub them with your fingers to loosen the skins. Then carefully drain the liquid.
Put tahini into the NUTRI-CHOPPER, the juice of a whole lemon, olive oil & salt
and blend lightly. Then add chickpeas in portions and
Puree. Add some of the liquid in which the chickpeas were cooked. You
should have a thick creamy paste.
TIP: Homemade hummus will keep for about 3-5 days in the refrigerator.
3. Hot air fryer for chicken breast without fat
If you're also looking to keep an eye on your figure, you should definitely use an air fryer. It'll make your chicken and turkey crispy and juicy. You can fry pretty much anything in hot air that you would otherwise fry in oil. This way, you'll save a lot of fat and therefore calories. You won't have to sacrifice any of the flavor.
Our in-house hot air fryer, the NUTRI-FRYER, is your expert for crispy fried foods and comes with its own recipe book! It also contains numerous recipes for your protein needs! And to give you a taste, we've picked out one of our favorite recipes for you:
SALMON MEATBALLS
Ingredients
300g salmon
Approx. 50g breadcrumbs for the dough & some
additionally
40g crème fraîche
20g onion
1-2 tbsp parsley
1⁄4 tsp marjoram
nutmeg
pepper
1/4 tsp salt
1 small egg (or break a large one,
Mix and add about half of it
use)
oil
preparation
Finely dice/chop the salmon, peel the onion and dice it finely. Sprinkle with breadcrumbs and the
Knead the remaining ingredients. If the dough is still too mushy, add a little more breadcrumbs
Knead in. Let rest in the refrigerator for half an hour, then cut into meatballs (approx. 4-5
piece), press the front and back briefly into crumbs.
Brush a low casserole dish or a pizza tray with a little oil, place the meatballs
Place it on top and lightly brush or spray it with oil.
Place the dish/plate in the cooking basket and grill at 190 degrees Celsius for 10 minutes.
Turn once and grill for another 10 minutes.
CONCLUSION
It's easy to provide your body with enough protein if you just pay a little attention to what you eat. The big secret is homemade protein shakes, which are packed with protein and simply delicious.
A protein-rich diet is good for your body and you will notice that you suddenly start building a lot more muscle.
