Proteins are not primarily a source of energy, but rather a building block for muscles, nerves and bones. They also play a key role in the formation of hormones, as proteins are compounds made up of amino acids. Of the 20 amino acids known to researchers, eight are essential. They must be supplied through food, as the body cannot produce them itself.
In addition to muscles, bones, nerves, ligaments and tendons, our immune system also needs amino acids. As an athlete, you put a lot of strain on these structures, so a high-quality and increased protein intake is important compared to non-athletes.
How much do we need?
Different sources give different values here, so I would prefer to refer to minimum and maximum values here. In addition to physical activity, other factors also play a role in determining the amount of protein intake: age, gender, body weight, etc.
The body can only absorb around 30g of protein per meal or per hour. The remaining proteins are excreted or converted and stored. Therefore, protein should be part of every meal.
The German Nutrition Society recommends 0.8g of protein per kilogram of body weight for adolescents and adults. In bodybuilding, 2g per kilogram of body weight is often consumed in phases. The happy medium is the best: 1.5g-1.8g is a great reference value. Especially since we can never determine the exact amount of protein in food unless we weigh everything and know the nutrient composition...
Research indicates that a high protein intake puts a strain on the kidneys. Other sources confirm that this is only the case if the kidneys are already damaged. Since the majority of people do not drink enough, the kidneys are already strained and are not flushed sufficiently. If you increase your protein intake, you should definitely make sure that you drink at least 2-3 liters a day. If you exercise, the amount increases because you sweat out water!
protein sources
We differentiate between animal and plant-based protein sources. Furthermore, some protein compounds are quickly digestible by the body, while others take longer. We should keep this in mind when we consider when to eat what in terms of time of day and regeneration or muscle building.
Animal protein: meat, fish, eggs, dairy products
Due to livestock farming (antibiotics, stress), conventional meat is a potential trigger of inflammation and regeneration inhibitor. Organic meat, on the other hand, is a great source of protein, two to three times a week. The same applies to fish, organic fish two to three times a week.
Eggs, organic eggs from free-range chickens, are also an excellent source of protein. In addition, the nutrients they contain play an important role for cells, nerves and blood.
Dairy products should be viewed with skepticism: the less processed, the more valuable. Unfortunately, pasteurization and homogenization deprive the products of their anti-inflammatory effect. They become difficult to digest and can cause allergies (bloating, etc.). Maybe make your own quark or yogurt? Fermented milk products are easier to digest and of higher quality. And definitely prefer the full-fat version. The body can process the fats they contain and we avoid the reduction in fat being offset by sugar as a flavor carrier.
Vegetable protein: lentils, peas, beans, nuts, soy
Plant protein cannot generally be used as well by the body as animal protein. Nevertheless, the sources mentioned above should be included in the diet, as the nutrient combination (carbohydrates, proteins, fats) is really good. However, caution is advised with soy! Previously hyped, now viewed more critically: "Europeans" have little to do with soy in terms of hormone levels, in fact the opposite! In addition, soy and kidney beans act like wheat products (inflammation is encouraged, zinc and iron levels are poor, etc.).
As already mentioned, it is a good idea to eat protein with every meal. After training and in the evening, we can also use protein specifically for regeneration and muscle building, as well as for losing weight. This doesn't just apply to athletes!
A tip: whey protein after training, protein from cheese & curd (casein) in the evening. One is fast, the other rather slow 😉 .
