Protein beer & Co: How healthy is the protein trend?

Proteins – currently the trend in various foods. Whether in yoghurt, bread, muesli or isotonic beer. The extra kick protein is designed to fill you up and help build muscle. These protein-rich foods exist and the extra portion of protein is so healthy.

The fitness trend is leaving the studios and is also appealing to the general public: instead of protein shakes, various foods with a lot of protein can now be purchased in regional supermarkets. That’s protein and that’s how it works in the body.

What is protein?

Proteins, also known as proteins, act as building materials for tissue and cells and thus fulfill many important tasks in the human body. Among other things, they are involved in the construction of enzymes, hormones and antibodies and serve as coagulation factors and transport substances for  nutrients .

How much protein do people need per day?

According to the German Society for Nutrition (DGE), young people and adults up to the age of 65 need 0.8 grams of protein per kilogram of body weight per day. People over 65 should consume 1 gram of protein per pound of body weight per day.

The body needs proteins, among other things, to build muscle, but even amateur athletes who reach medium to high intensities do not need an extra portion of protein.

Competitive athletes may need more protein depending on the type of sport and the type of stress during training or competition. However, this does not have to be supplied via dietary supplements or protein-enriched foods. A special and individually adapted diet is usually sufficient.

Protein-rich foods – how useful are they?

Foods with an extra portion of protein are supposed to help you lose weight or promote muscle growth – but the same applies here: the energy balance, i.e. the ratio between the calories consumed and calories consumed, decides, as with other foods, whether you lose weight or not.

Be careful when buying: The list of ingredients usually reveals whether it makes sense to buy these foods. These are protein-rich foods and you should pay attention to:

  • Bread :  Vegetable protein, wheat and legumes ( peas , soybeans,  beans ) or whey protein replace part of the flour. This protein-rich flour could be of interest to people with a  gluten intolerance , among others  . With 20 to 22 grams per 100 grams, protein bread provides three times as much protein as conventional wholemeal bread, but the proportion of fat (9 to 13 grams) is also higher. The bread makes you feel full faster.
  • Dairy products –  yoghurt , quark and Co.:  Be careful with protein-rich dairy products. Expensive special products can contain less protein than conventional low-fat quark. Tip: Compare the nutritional value tables and lists of ingredients of the products, the proportion of sugar, fat and carbohydrates also plays an important role.
  • High- protein beer:  High-protein beer contains less protein than, for example, low-fat quark or 100 grams of chicken. A balanced diet and plenty of fluids are enough to cover the protein balance. If you still feel like a cold beer after training, you can also use  non-alcoholic beer  . This also fills up the nutrient stores after training and is easy on the wallet.

In addition to the products already listed, there are other protein-rich foods such as pasta, muesli or sausage. Overall, it makes little sense to consume protein-enriched products, as these are not automatically healthier. They usually contain a lot of fat and sugar, so you should always take a look at the list of ingredients. A balanced diet is sufficient for athletes and consumers to cover their daily needs. A high proportion of soy or dairy products means that vegans and vegetarians are also well catered for.

 

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