What years ago was still reserved for fitness enthusiasts and strength athletes, is currently becoming more and more a health trend. So there is not only the proven protein powder now in every well-stocked discounter to buy, but also protein drinks and protein bars can be found in heaps on the shelves. But how healthy is protein really and what do I have to look out for if I want to supplement my diet with a good protein powder?
Everyone wants to be fit and healthy
Proteins are not just healthy. They are made up of the most important building materials our bodies need to survive – amino acids. We couldn’t live without amino acids, because they are instrumental in an incredible number of vital processes in the human body. In fact, our body consists of 20% proteins. If you take the water content of the body aside, 80% of the dry mass consists of protein. In order to provide our body with sufficient amino acids through protein intake, protein-containing foods should be on the menu every day.
Protein-containing foods
Time and time again, it is found that few people are aware of the foods in which proteins can be found. The classic answers are fish and meat. However, there are many other foods that can be considered protein sources and are also suitable for a vegetarian diet:
Eggs
Eggs not only provide good fats, vitamins and minerals, but also a lot of protein. In the yolk of a chicken egg, there are 16 g of protein in 100 g of egg yolk. Cottage cheese
Among animal sources of protein, cottage cheese is an absolute all-rounder. It fits as a spread under jam and can also be enjoyed savory. In 100 g of cottage cheese there are 11 g of protein. Greek yogurt
Greek yogurt not only contains fat and has a positive effect on our intestines, but it also comes with significantly more protein than normal yogurt – namely 8 g of protein per 100 g of yogurt. Oatmeal
Oatmeal can be enjoyed as porridge for breakfast or simply added to a milkshake. They have a lot of protein with 13 g of protein per 100 g of oatmeal. Chickpeas
Chickpeas can be used not only as a flour. They are also super as an ingredient for a mixed salad or other dishes. The legume is a top protein source with 19 g of protein per 100 g of peas. Peas
Legumes are simply the hit among protein suppliers. Peas, for example, besides providing 22 g of protein per 100 g of peas, also provide magnesium, iron, copper, zinc and a lot of vitamins. However, the supply of protein through the diet is not always sufficiently feasible for everyone. On the one hand because of special diets (vegan) and on the other hand because fast food is simply faster. Of course, you can not replace a balanced diet with protein bars or protein powder. Nor does protein powder alone make muscles grow. Regular exercise – which doesn’t have to be the gym – and a varied balanced diet are the foundations of health and fitness. Everything else is supplementary. The long-standing statement that in the European region a protein deficiency is rather unlikely due to the dietary composition can be viewed critically. Our modern way of life brings great changes in the subject of nutrition, so that the supply of sufficient protein is not always given. Especially in stressful situations it can therefore be advisable to supply protein. Valuable tips on the subject of protein can be found here at eiweißpulver.org.
| Good to know:
Who would like to use protein powder for baking, falls back ideally to products without taste. These are not only best suited for baking, but also come without artificial flavors. |
What happens when there is a protein deficiency?
A protein deficiency over a long period of time can result in serious consequences, which particularly affect bone and muscle development, but also the immune system. Bones are at increased risk of fracture. The weakening of the immune system can turn a minor cold into a severe pneumonia. General weakness and listlessness are added. This does not automatically mean that protein powder is healthy. Too much protein can cause kidney problems, and the quality of protein powders is not always safe either.The cheap products consist partly of collagen protein. This is obtained from cartilage, rinds and other animal offal.
Buy protein powder – what to look for?
Protein powders for mixing a protein shake have long been used by many recreational athletes. Those who do not have the opportunity after sports to provide sufficient protein intake through their diet, can use a protein shake to meet the protein needs of his body in this situation. The situation is somewhat different for competitive athletes. They use protein shakes to prevent a protein deficiency that could occur during a particularly high training workload. Anyone who is still quite inexperienced on the subject of protein powder should look online at one or the other protein powder test. These tests often contain valuable information and can therefore be a good aid in the purchase decision. 1.An ideal basic product for consumption after training must be characterized by good biological usability, which means that it should contain the following essential amino acids:
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
2, Furthermore, the body needs to increase performance and promote muscle building:
- Glutamine or glutamic acid
3, A good protein powder comes with a very low sugar content.
- Especially to help with weight loss, protein powder without sugar can be a useful addition.
4. protein powder should be purchased from German manufacturers and avoid products from abroad.
| Good to know:
Protein shakes prepared with milk slow down the absorption of the protein due to the fat in the milk. |
Who is protein powder suitable for?
- Strength and endurance athletes: not only strength athletes, but also endurance athletes have a higher protein requirement.
- People who want to lose weight: Proteins not only make you feel full. They also prevent weight loss at the expense of muscle.
- People with constant stress: proteins can reduce the stress level of a person. In addition, proteins strengthen the body’s immune defenses and helps the organism cope with stressful situations.
Caution when shopping
According to Stiftung Warentest, every second protein powder is characterized by insufficient quality. And even among the organic protein powders with the EU seal, pollutants were detected. Thus, among the products with vegetable protein from soy and peas, proportions of nickel and aluminum were found. Both substances are harmful to the human organism, with aluminum attacking the nervous system and nickel negatively affecting reproductive ability. Therefore, before buying protein products, it is worthwhile to look at one or another test report and then pick out appropriately safe products.
