“You need more protein!” You hear that saying as an athlete from every self-proclaimed nutritionist.
Often this is right, at least as often wrong. The most important thing for athletes is when and how proteins are introduced into the diet. Shakes made with raw eggs and oodles of chicken are the wrong way to go about this.
Protein requirement
According to the DGE (German Nutrition Society), the protein requirement for adults is approximately 0.8 g per kg of body weight per day (regardless of sporting intentions). For older persons over 65, 1.0 g per kg body weight is recommended.
The needs of athletes are much higher depending on the goal. In consultation with the experts at our partner Sponser, we recommend the following:
1.5 – 2.7 g/kg for strength & muscle building
1.3 – 1.8 g/kg for ideal regeneration
1.8 – 2.7 g/kg for definition & diet
1.3 – 1.7 g/kg at age
1.5 – 2.0 g/kg for weight reduction
Especially the increased protein requirement of strength athletes is often not covered by the normal diet. This is where protein shakes and bars come into play. These are specially tailored to the needs of athletes.
In the morning for breakfast, after training or before going to bed, proteins can be consumed additionally to enable a healthy training routine. Because adequate nutrition is essential in injury prevention.
Which proteins are the right ones?
In the fitness sector, a distinction is made between different sources of protein. On the one hand, there are the animal proteins:
whey protein
Whey Isolate
Casein
Egg albumin / egg protein
On the other hand, there are vegetable sources of protein, for example, soy, rice and peas. Plant-based protein sources are, of course, ideal for a vegan diet. More about the other protein sources can be found in the respective categories.
Multicomponent protein contains protein from different sources.
Note
Some manufacturers advertise their products with unrealistically high protein levels. A meal should ideally contain between 15 and 30 grams of protein, our body can not absorb and metabolize more. In addition, a portion of carbohydrates should always be consumed along with the proteins. Only these allow a good recording and thus the achievement of the desired effect.
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