Protein plays an important role for the shaping of the body. Therefore, you should always take in adequate amounts of protein – even if you are no athlete. Proteins are important for the development and maintenance of muscle mass as well as for the maintenance of the normal structure of the bones, among others. It is also part of enzymes during different metabolic processes and of cells of the immune defence system. You should take in 0,8 - 1 g per kg body weight of protein each day. For athletes, we recommend a daily protein intake of 1 - 2 g per kg body weight.
It is important that you provide your body with enough proteins, whether during a diet in combination with sport, during the muscle development or endurance and fitness sports. Physical stress in case of a too small supply of the main nutrients, which are used for the energy supply, can lead to the reduction of your muscles. This is undesirable because fewer muscles lead to a lower metabolic rate, which means that fewer calories are burned.
|Types of Protein||properties||availability|
|Whey protein||high BCAA proportion||quickly available|
|Egg protein||high BCAA proportion||moderately fast available|
|Soy protein||high glutamine and arginine proportion||moderately fast available|
|Milk protein||80 % Casein + 20 % Whey||predominantly slowly available|
|Casein||high glutamine proportion||slowly available|
Protein is contained in different foods like, for example, in meat, milk, fish, eggs and pulses.
Protein powder, meaning concentrates, mostly consists of whey and/or casein, both of which are produced from milk, as well as of egg and/or soy.
In order to avoid allergens you can use protein isolate. Particularly for people with lactose intolerance, this is a good alternative to increase the protein content in the body due to the skimming of the milk sugar (lactose).
Protein hydrolysates are also used in sports nutrition. The hydrolysate contains “free” amino acids, which your body takes in easier than proteins themselves. In this way, the supply of the muscle tissue with nutrients is accelerated.
Predominantly animal proteins are used in supplements, as these have a higher biological value. In comparison, animals are closer to the humans than plants and, therefore, have a more similar amino acid composition and, therefore, are also more usable for the human body. However, you should not underestimate vegetable proteins, as these also provide the basic substances for the development of muscles. They are an optimal protein source not only for vegetarians and vegans. Vegetable proteins have a higher proportion of the amino acids glutamine and arginine than the animal proteins. Therefore, a combination of animal and vegetable proteins is the ideal solution.