Protein Requirements: How to Meet Them Properly

Proteins are essential for your body. They consist of amino acids and are present in every cell, whether muscles, organs, or skin. Particularly important are the essential amino acids that the body cannot produce on its own. Your protein needs depend heavily on your physical activity. Here you will learn how much protein you really need and how to boost your intake with simple tips.

How Much Protein Do You Need?

The recommended minimum intake of protein is 0.8 g per kilogram of body weight. This means a woman weighing 60 kg should consume at least 48 g of protein per day, while an 80 kg man needs about 64 g. However, athletes have higher requirements:

• Average adults and older people: 1.0 to 1.5 g of protein per kg of body weight
• Endurance athletes: 1.3 to 1.6 g of protein per kg of body weight
• Strength athletes and bodybuilders: Up to 2.0 g of protein per kg of body weight

Tips for Boosting Your Protein Intake

Protein-Rich Breakfast

Start your day with a protein-rich breakfast. Instead of oatmeal and milk, try scrambled eggs and salmon. Broccoli or a salad with nuts goes perfectly with this. If you want even more protein, simply add an extra egg.

Protein-Packed Pancakes

For the sweet tooth among you: pancakes can also be high in protein! Add more eggs or protein powder to your batter. A recipe for a protein-rich pancake batter could look like this:

• 1 egg
• 200 g low-fat curd cheese
• 100 ml low-fat milk
• 1 serving of whey protein
• Berries for garnish
• 50 g oat flour

Enhance Existing Meals with Protein

Love to cook? You can easily enhance your meals with protein. Use protein-rich spreads like peanut butter, protein cream, or hummus instead of jam. Add beans or lentils to your pasta sauce or use high-protein legume pasta.

Snack on Protein

Even snacks can be high in protein. Nuts combined with low-carb fruits are a good choice. They not only contain protein but also important micronutrients like magnesium, zinc, and iron. Alternatively, you can have a protein bar, especially when you're on the go. Make sure the bar is low in sugar and fat.

Incorporate More Seeds and Nuts

Sprinkle sesame seeds over your lunch or garnish your muesli with almonds. A salad goes well with cashews. One serving of almonds (about 28 g) provides you with 6 g of protein and is rich in magnesium, copper, and calcium.

Eat More Legumes

Legumes are an excellent source of protein. Try a delicious bean stew, lentil soup, or chili. Tofu can also be prepared in many ways and contains about 15 g of protein per 100 g.

Include More Dairy Products

Dairy products like cheese, curd cheese, yogurt, or skyr can also increase your protein intake. Pay attention to the fat content and choose low-fat alternatives like cottage cheese or Harzer cheese. If you are lactose intolerant, you can use plant-based milk alternatives.

Protein-Rich Baked Goods and Sweets

Even sweet treats can be high in protein. Spread a slice of protein bread with protein cream or peanut butter. Freshly baked protein muffins are also a great alternative to conventional pastries.

Protein Shakes

Protein shakes are a convenient way to increase your protein intake. They provide about 20 to 35 g of protein and can be enriched with fresh fruits. With a shaker, they can be prepared quickly and are ideal for on the go.

Hire a Nutrition Coach

If you have difficulty meeting your protein needs or require an individual nutrition plan, a nutrition coach can help. They ensure that you get the right nutrient intake and achieve your goals.

With these tips, you are well-equipped to meet your protein requirements and achieve your fitness goals. Keep going and give your best – your body will thank you!