Protein boost for your everyday life: discover the best sources of protein!
When you think of protein, you probably immediately think of the classics: a juicy piece of meat or scrambled eggs in the morning. But surprise! Protein is found in so many more foods, and each source has its own benefits. Whether you want to build muscle, start the day full of energy or simply eat a balanced diet - let's delve into the exciting world of protein and its fascinating benefits!
What does protein contain and why is protein important for your body?
For your body, protein is like a building block for a stable fortress: it builds muscles, tissue, skin, hair and nails and is simply involved everywhere. Proteins are made up of small building blocks called amino acids. Nine of them are essential - the body cannot produce them itself, so you have to get them from food. But protein can do more: it strengthens the immune system, transports nutrients and supports enzyme and hormone production. In short: your body only really runs smoothly when it gets enough protein!
But what contains protein? Which foods are considered true sources of protein and should therefore not be missing from your plate? You will now find out the answer to this question.
What contains protein? All about animal protein sources
Animal protein sources are often referred to as "complete" because they contain all the essential amino acids in an optimal ratio. They are therefore particularly valuable, but every animal protein has its own special plus points:
- EggsA real all-rounder that provides around 6 grams of protein per piece. It contains amino acids that the body can absorb particularly well. Whether boiled, fried or scrambled, eggs offer a wide range of possibilities.
- Dairy productsFrom quark to yoghurt, dairy products not only provide protein, but also important minerals such as calcium.
- Fish and seafood: Salmon, tuna and prawns provide high-quality protein and healthy Omega-3 fatty acids for heart and brain.
- Poultry and meatMeat such as beef, chicken and turkey is a protein-rich choice that provides vitamin B12 and iron as well as protein.
Vegetable protein sources - pure natural power
Plant-based sources of protein are not only interesting for vegans and vegetarians. They provide fibre, vitamins and minerals that enhance your diet - and keep you full for a long time:
- PulsesWhether lentils, beans or chickpeas, these powerhouses are packed with fibre and protein. They aid digestion and help to keep blood sugar levels stable. And best of all, they can be prepared in a variety of ways - from salads to warming stews.
- QuinoaThe "super grain" from South America is not only a great source of protein, but is also gluten-free and packed with amino acids that provide your body with energy.
- Nuts and seedsAlmonds, walnuts, chia and linseed provide you with protein and healthy fats. They are ideal as a snack or as a topping for your breakfast and provide your body not only with protein, but also with important antioxidants.
- Tofu and tempehThese soya products are protein-rich stars in the vegan kitchen. They can be used in a wide variety of dishes.
What contains protein? The answer will surprise you: Cereals
Cereals can also be an important source of protein. Especially in their sprouted form, cereals are easier to digest and their nutrient content increases. But which cereals are actually involved? What contains protein and serves as a plant-based source of protein?
- OatmealOat flakes are great as porridge, overnight oats or smoothie toppings - ideal for a healthy and energising start to the day.
- Sprouted spelt flourSprouting makes the protein more available and easier for the body to absorb. Perfect for adding an extra portion of protein to bread or pancakes.
- Buckwheat and amaranthThese pseudo-cereals are gluten-free and are particularly high in protein, making them the ideal choice for a gluten-free diet.
So if you ask yourself the question "what contains protein", you will quickly realise that there is a huge selection of foods available to meet your protein requirements.
Clever combinations: The best combinations for maximum protein power
Plant-based protein sources often do not contain all the essential amino acids. But you can get the best out of them with clever combinations:
- Rice and beansThis combination is not only delicious, but also ensures that you get a complete amino acid profile - perfect as a side dish or as a stand-alone dish.
- Oatmeal and nutsWhether in muesli or as a snack - this combination gives you a balanced mix of amino acids as well as valuable fibre and healthy fats.
Practical tips for everyday life: how to incorporate protein smartly
Here are a few tips to help you meet your protein requirements:
- Start the day with plenty of proteinOat flakes with quark, nuts and fresh fruit give you a good protein boost and keep you full for a long time.
- Snacks with a protein kick: Go for nuts, Greek yoghurt or a small hummus dip with vegetables when you're feeling peckish - this will keep you going and provide you with protein.
- Mix and matchCombine plant-based proteins cleverly to cover all essential amino acids. This way you get the most out of your diet.
Conclusion: A high-protein diet - simple, versatile and healthy
Whether animal or plant-based, there are so many sources of protein to help you stay fit and healthy. Use the variety to make your everyday life varied and tasty. Even small adjustments, such as wholemeal products instead of white flour and reaching for nuts and seeds, can make a big difference. Your protein supply has never been so easy - discover the delicious world of protein sources and find your favourites!
And if you want to try something new: our Germinated chickpeas are an ideal addition to your high-protein diet. Not only do they provide high-quality protein, but the sprouting process makes them particularly easy to digest and packed with valuable nutrients. These protein power packs are easy to incorporate into your meals.
Sources:
Consumer advice centre of Lower Saxony. (2023). High-protein pudding check: how healthy are protein desserts really? Available at: https://www.verbraucherzentrale-niedersachsen.de/themen/ernaehrung-lebensmittel/gesunde-ernaehrung/high-protein-pudding-im-check-wie-gesund-sind-die-eiweiss-desserts-wirklich (Accessed on: 6 November 2024).
Consumer advice centre Hesse. (2023). Nutrition with an extra portion of protein: superfluous even for athletes. Available at: https://www.verbraucherzentrale.de/wissen/lebensmittel/gesund-ernaehren/ernaehrung-mit-extraportion-eiweiss-selbst-fuer-sportlerinnen-ueberfluessig-24257 (Accessed on: 6 November 2024).
Federal Centre for Nutrition (BZfE). (2020). Protein supplements. Available at: https://www.bzfe.de/service/news/aktuelle-meldungen/news-archiv/meldungen-2020/juli/proteinpraeparate/ (Accessed on: 6 November 2024).
Chickpeas: Pixabay, jackmac34, #1882839
Walnuts: Pixabay, lenahelfinger, #5433687
Mixed nuts: Pixabay, DenisDoukhan, #643393
