John Myers
A juicy steak or a large turkey schnitzel has long been regarded as the ultimate source of protein. Strength athletes in particular use it to build muscle. But it can also be plant-based!
Animal and vegetable protein sources
Actually, Popeye proved it long ago: the cartoon character, popular from the 1930s, only had to throw in a can of spinach and the bicep muscles popped out. Although the strengthening effect of the vegetable was attributed to the iron content at the time, from today’s perspective spinach with at least 3 g of protein per 100 g is, like many other types of vegetables, a good source of vital proteins. If you are looking for high-quality, natural protein sources, you have a wide range to choose from – we present them to you.
Animal Protein Sources
Meat, sausage, fish, eggs, and dairy products are the most important sources of animal protein. These protein sources are of particularly high quality, as they usually contain all the essential amino acids in a form that can be easily digested. The body cannot form the protein building blocks itself and is dependent on the supply from food. Eat a balanced and varied diet, for example by eating fish once or twice a week, enriching one or two meals with meat and also cheese, milk, eggs and some sausage in addition to vegetables, fruit and grains are on the menu. In this way, you can draw on the full when it comes to protein sources.
Vegetarian protein sources
If you are a vegetarian and want to provide yourself with enough protein, you should take a closer look – especially if you have an increased need. In this context, it is important to know that the clever combination of animal and vegetable protein sources can improve the body’s ability to digest it. For example, the popular dish potatoes with quark has a high biological value. A mushroom omelette or a slice of whole-grain bread and cheese are also good vegetarian sources of protein. These generally include legumes, nuts, seeds, mushrooms, green vegetables, and grains.
Vegan protein sources
If you eat a completely plant-based diet, it is of course possible to consume sufficient protein – provided you have a little know-how. The fundamental rule of thumb: Combine many different vegan protein sources to get all the important amino acids. Recommended recipes are, for example, beans with rice, quinoa with kale, or pasta with lentil bolognese. A delicious protein ice cream with vegan protein powder for dessert helps to cover an increased need, for example, if you want to build muscle. If such a powder based on hemp, soy, or peas is sugar-free, it can support athletic goals particularly effectively as a low-calorie, vegan protein source without carbohydrates.
