How much protein does your body need?
Protein is essential for our bodies, but how much do you really need? Here are the minimum values:
- Men: at least 1.1 g protein per kilogramme of body weight
- Women: at least 1.5 g protein per kilogramme of body weight - due to the increased demand caused by hormonal fluctuations, the menstrual cycle and the general metabolism.
This means that a woman weighing 60kg should consume at least 90g of protein a day, while a man weighing 80kg needs around 88g. For athletes or people with muscle-building goals, the requirement may be even higher.
Why is protein so important?
Protein is not only crucial for building muscle, but also for many other bodily functions:
- Muscle building & regenerationProteins help to build and maintain muscle mass.
- Immune systemAntibodies consist of proteins - a deficiency can weaken the body's defences.
- Hormones & EnzymesProteins are involved in the production of hormones such as insulin or enzymes for digestion.
Eat a protein-rich diet - without eating meat all the time
Many people think you have to eat a lot of meat to get enough protein. But there are numerous alternatives:
Alternatives to protein shakes
- Greek yoghurt or skyr - High protein content, creamy and delicious
- Cottage cheese or quark - versatile, e.g. with fruit or as a spread on bread
- Eggs - a natural protein bomb
- Tofu & tempeh - Vegetable protein sources with good digestibility
- Lentils & chickpeas - Perfect for salads, soups and curries
Protein-rich snacks for meat eaters
- Beef JerkyDried meat is an ideal snack when travelling as it is low in fat and high in protein.
- Bone broth (strongly boiled down)Contains not only protein, but also valuable collagen building blocks for joints, skin and hair.
Vegetarian & vegan hacks for more protein
- Nuts & seedsAlmonds, chia seeds and hemp seeds are rich in protein and provide healthy fats.
- Quinoa & amaranthContains all essential amino acids.
- SeitanOne of the most protein-rich plant-based alternatives.
- Edamame (green soya beans)Delicious salted as a snack or in bowls.
- Protein-rich yeast flakesPerfect as a Parmesan substitute or for flavouring dishes.
How critical is fish as a source of protein?
Fish is an excellent source of protein, but heavy metal pollution can be a problem. Large predatory fish such as tuna, swordfish and shark in particular accumulate heavy metals such as mercury over the course of their lives. Safer alternatives are:
- Small fish such as sardines, herring and mackerel - these have a lower load.
- Farmed fish from sustainable aquaculture - pay attention to organic quality.
How important is pasture farming for meat & dairy products?
Grazing ensures a better nutrient composition:
- More omega-3 fatty acids & fewer pro-inflammatory omega-6 fatty acids
- Higher vitamin and mineral content
- Better animal husbandry & more sustainable agriculture
If you consume meat or dairy products, it is worth opting for pasture rearing.
Conclusion: cleverly integrate protein into everyday life
Whether you eat meat or follow a vegetarian/vegan diet, there are many ways to meet your protein needs. Conscious eating with high-quality, sustainable sources not only brings health benefits, but also more variety to your plate. Try out different options and find the best strategy for your individual needs!
References: Cover picture by freepik
