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Protein
What are proteins?
Proteins are macronutrients and are essential for human nutrition. They perform a variety of functions in our organism. As building components in the body, proteins are responsible for the shape of cells and tissues such as skin and muscles. Proteins are also used to produce enzymes and hormones, are part of the immune system as antibodies and transport various substances in the body.
Recommended protein intake
The daily protein requirement depends on age, gender, body weight and activity level. The German Nutrition Society (DGE) recommends an intake of 0.8 g protein per kg body weight per day for adults.
For example: An adult man weighing 80 kg needs around 64 g of protein per day and an adult woman weighing 60 kg needs around 48 g.
Competitive athletes, especially those involved in intensive strength or endurance sports, have an increased daily requirement (about 1.2-2.0 g protein/kg body weight). Children, pregnant and breastfeeding women also need more protein per day, as growth and development increase protein requirements. The daily protein requirement also increases to 1.0 g/kg body weight in old age (from 65 years). This is important to prevent muscle loss with increasing age.
Protein deficiency is rare in western industrialized countries. Nevertheless, it makes sense to choose the right foods to ensure an optimal supply of protein.
Proteins in the diet
Plant-based vs. animal protein
For a long time, animal protein was seen as the ultimate when it come to building muscle mass. Fortunately, this has now changed.
Protein is found in almost all foods (cereals, pulses, nuts, seeds, various vegetables). The fear that you can't get enough protein as a vegan is therefore unfounded. Those who rely on plant-based protein sources also consume more health-promoting substances such as fiber and phytochemicals. In contrast, animal proteins often contain high amounts of unhealthy fats and increase the risk of cardiovascular disease and cancer.
Even though plant proteins usually have a lower biological value than animal proteins, the biological value can be greatly increased by combining different protein sources (e.g. cereals with legumes). For example, two protein sources that have a low biological value on their own can together achieve a higher value than whey protein, for example. This means that vegetable proteins are just as suitable for building muscle as animal proteins.
We therefore also use several protein sources for our protein powders. This allows us to achieve a particularly high biological value.
Digression on biological value: It is not only the quantity but also the quality of the proteins that is important. The quality of dietary protein is indicated by its biological value. The biological value indicates how well dietary protein can be converted into the body's own protein.
Protein contributes to building and maintaining muscle mass
Proteins provide the body with the building components, the amino acids, which the body needs to build up its own muscle mass. A sufficient supply of protein and regular strength training are therefore essential for building muscle mass. A high protein intake after a workout can support muscle growth, which is why our protein powders should ideally be taken after training.
Note: If you have kidney disease, you should not consume too much protein. In this context, it is advisable to consult your doctor regarding your protein requirements.