Five tips for more protein in your diet
Protein is essential for our health. This slow-burning nutrient takes longer to be digested. This helps you feel full longer. Proteins also help the body build muscle. A nutritionist gives tips on how to increase your daily protein intake.
Kate Patton is a registered nutritionist at the renowned Cleveland Clinic in the United States. In a recent contribution from the clinic, the expert explains the advantages of a protein-rich diet and how one can design a protein-rich diet.
Protein supports the metabolism
According to Patton, protein has a thermogenic effect on digestion. It therefore causes the body to burn calories more when processing proteins than when digesting carbohydrates. Since it also keeps you full for longer, a protein-rich diet is also good for losing weight.
Orientation in the protein jungle
The food industry has long recognized the protein trend and offers numerous enriched products. But how much protein should you eat and what are the best sources for it? The following five tips from the nutritionist are intended to provide guidance.
1. Focus on the essentials
As Patton reports, protein is made up of essential and non-essential amino acids. A good protein source should at best contain all nine essential amino acids. Good sources that fulfill this, for example, are whey, lean meat, egg protein and soy.
2. How many proteins do you need each day?
According to the nutritionist, 10 to 35 percent of the daily calories should come from proteins. An average adult should consume 0.8 to 1.0 grams of protein per kilogram of body weight. For example, someone who weighs 70 kilograms should eat 56 to 70 grams of protein a day. Ideally, this should be divided into several servings a day and not all should be taken in at once.
3. Animal products are easier to absorb
According to the nutrition expert, proteins from animal products are the easiest for the body to absorb and utilize. For example, the body can process 20 grams of protein from chicken eggs more easily than 20 grams of vegetable protein. However, this does not mean that the protein should only be obtained from animal products.
4. Good vegetable protein sources
According to Patton, good vegetable protein sources include legumes such as beans and peas, quinoa, nuts, seeds and soy products such as tofu, tempeh and edamame.
5. Whey proteins as a replacement
So-called whey protein powder can be used as a supplement to meet daily protein requirements. This protein powder is made from whey and, according to Patton, is well suited to meet protein needs. But be careful: the powder is high in calories and should not be taken in addition to normal meals. It should be used rather as a supplement to muscle building training or as a replacement for a meal. (vb)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.
Graduate editor (FH) Volker Blasek