A protein-rich diet promotes muscle growth and boosts fat metabolism. How much protein does the body need and how can I best incorporate protein-rich foods into my diet?
What is a high-protein diet?
With a high-protein diet, at least 20 percent of the daily calorie intake comes from proteins. Typical high-protein diets include the low-carb diet and the ketogenic diet.
What are the benefits of a high-protein diet?
A high-protein diet is beneficial in many ways. On the one hand, it keeps the blood sugar level low, which stimulates fat burning and at the same time prevents cravings. On the other hand, it contributes to muscle building and maintenance. Protein is a natural appetite suppressant because it fills you up the fastest and lasts the longest of all the energy suppliers.
How Much Protein Should I Consume?
The German Society for Nutrition (DGE) recommends a daily protein intake of at least 0.8 grams per kilogram of body weight. A person weighing 70 kg should therefore consume at least 56 grams of protein per day.
However, if you want to build muscle mass in a targeted manner, you should consume more than the recommended minimum amount of protein. Depending on the intensity of the strength training, strength athletes need 1.2 to 2 grams of protein per kilogram of body weight every day. For this, more protein-containing foods should be on the menu. Especially athletes who want to specifically strengthen their muscles, tendons, and ligaments use protein products with collagen (e.g. with Triple Perform with a tri-collagen complex). This protein is the most common in the body.
The upper limit for daily protein intake is two grams per kilogram of body weight. There is some evidence that eating more protein can overwhelm and eventually damage the kidneys, at least in those with pre-existing kidney problems.
Eat a high-protein diet for a day: the perfect protein meal plan
This is what a day with a protein-rich diet could look like: The morning starts with a fruity protein shake. At noon we continue with whole-grain pasta and protein-rich sauce. A salad is recommended in the evening.
Morning: Recipe berry shake
For 1 glass (approx. 300 ml): select 30 g raspberries. Wash 30 g blueberries and 1 bunch of currants and pat dry. Put 250 ml pure buttermilk, 1 pinch of turmeric, and berries in a blender and puree everything finely. Pour the shake into a glass and enjoy.
Preparation time approx. 5 minutes. Approx. 130 kcal; 12g protein, 2g fat, 11g carbohydrates.
Lunchtime: recipe for chicken penne
For 1 serving: Boil 1 liter of salted water. Dab 150 g chicken fillet dry, simmer gently in water for approx. 15 minutes. Remove. Prepare 70 g wholemeal penne. Add 40 g frozen peas about 3 minutes before the end of cooking. Chop 2 stalks of basil and 5 g of pistachios, and puree with 1 tbsp of oil and 1 tsp of grated Parmesan. Stir in the zest and juice of ¼ lime, and season. Drain pasta and peas. Wash 25 g purslane, shake dry, mix with pasta, peas, meat, and pesto, and enjoy.
Preparation time approx. 25 minutes. Approx. 440 kcal; 47g protein, 16g fat, 21g carbohydrates.
In the evening: recipe for a colorful steak salad
For 1 portion: Mix 1 tsp rice wine vinegar, 1 tsp soy sauce, 1 tbsp olive oil, 1 tsp sesame oil, and 1 tsp white miso paste, and marinate 150 g rump steak with half of it. Wash 30 g baby leaf lettuce and 30 g watercress, and shake dry. Finely chop ¼ red onion, 25 g cucumber, 1 radish, and 4 cherry tomatoes. Chop 1 tsp of peanuts, and toast. Fry the meat for approx. 8 minutes. Remove. Pour the meat juices from the pan into the remaining dressing, and stir. Cut meat into strips. arrange everything.
Preparation time approx. 30 minutes. Approx. 410 kcal; 38g protein, 22g fat, 12g carbohydrates.