Protein-rich foods: top 10!

1. When you are involved in a lot of sports and health, there is a good chance that you are trying to get a lot of protein-rich food. Although that sounds simple enough in itself, it can be difficult to adjust your protein consumption to the rest of your diet - how many calories do you want to consume, and what about the ratios between carbohydrates and fats?

1. Issues like that can still be puzzling. Foods that you can hardly ever go wrong with are lean proteins - just think, more protein with relatively few calories. We'll give you a handy list of low-fat protein foods.

Why protein foods?

1. Just a short repetition: why was it again so important to eat a high protein diet? There are several reasons for this. First of all, proteins are of course the building blocks of your body: your muscles need the amino acids from protein to become stronger and grow.

2. Just a short repetition: why was it again so important to eat high protein? There are several reasons for this. First of all, proteins are of course the building blocks of your body: your muscles need the amino acids from protein to become stronger and grow.

1. Protein-rich foods are also beneficial if you want to lose weight. They maintain your muscle mass (and your energy expenditure) and give you a feeling of satiety. People appear to eat less when they eat a relatively large amount of protein, according to this study, among other things.

A good calorie intake

1. In addition to eating enough protein, there is more to consider when you want to gain or lose weight. Your daily calorie intake must be suitable for the goals you want to achieve.

2. In addition to eating enough protein, there is more to pay attention to when you want to gain or lose weight. Your daily calorie intake must be suitable for the goals you want to achieve.

1. If you want to lose weight, you will need to take in slightly less calories than you consume â € “300 to 500 less daily is a good start. For muscle building, the reverse applies: you need a calorie surplus to grow that extra tissue, about 300 to 500 calories more than you consume.

2. If you want to lose weight, you will need to take in just a little less calories than you consume â € “300 to 500 less daily is a good start. need a calorie surplus to grow that extra tissue, about 300 to 500 calories more than you consume.

1. Calculate your energy requirement and don't go too far below or above it. Crash diets are counterproductive, and too many calories will cause you to store unnecessary fat. It's all about the right balance!

How much protein do you need?

1. So you know that proteins are important, but how much do you need? As always, that depends entirely on your personal goals. As a guideline, 0.8 grams of protein per kg of body weight applies for non-athletes. Pregnant women, breastfeeding women and vegetarians and vegans need a little more, about 0.9 to 1 gram per kilogram of body weight.

2. So you know that proteins are important, but how much of them do you need? As always, that depends entirely on your personal goals. As a guideline, 0.8 grams of protein per kg of body weight applies for non-athletes. Pregnant women, breastfeeding women and vegetarians and vegans need a little more, about 0.9 to 1 gram per kilogram of body weight.

1. For athletes, the protein requirement is higher than average. Endurance athletes generally need 1.2 to 1.5 grams of protein per kilogram of body weight. Strength athletes need a little more, about 1.5 to 1.8 grams per kilogram of body weight. People who want to lose weight and maintain muscle mass as much as possible are fine with 2 grams of protein per kilogram of body weight.

Fats and carbohydrates

1. So when you calculate your calorie requirement and consider your goals, you will quickly be able to determine approximately how much you should eat each day. And then? Sufficient protein is important, as mentioned, but that certainly does not mean that you should eliminate fats and carbohydrates completely. Both are essential for the functioning of your body.

1. One thing to keep in mind, though, is that fats provide a relatively high amount of calories - something that can quickly become a problem if you have to stay below a certain limit. A good guideline is therefore to eat about 1 gram of fat per kilogram of body weight and get the rest of your calories from carbohydrates.

1. Protein-rich food with a low fat content is ideal for getting your portion of protein for the day, without taking in unnecessary energy. This way you can easily optimize your nutritional schedule. We'll give you a handy list!

2. Protein-rich food with a low fat content is extremely suitable for getting your portion of protein for the day, without consuming unnecessary energy. This way you can easily optimize your nutritional schedule. We'll give you a handy list!

High protein foods with little fat

1. By default, animal products are full of protein, and poultry in general is often a good, lean source. Chicken is a popular choice with many athletes because it is so easy, cheap and versatile - but turkey can also be an excellent option for those who want something different.

1. Meat is good for protein lovers â € “but a hearty hamburger or a sauce full of minced meat immediately provides a lot of calories. Therefore, rather go for slimmer meat products, such as roast beef, a steak or a tartare. Especially if you eat a lot of meat, this will save you a lot of calories in the long run.

1. And then there is of course the third category: fish. Fatty fish is incredibly healthy, but if you want to keep it slimmer, you can also prepare responsible meals with the lean types. Lean types of fish include haddock, pollock and cod. Shrimps and mussels also fit in this list.

1. Whole eggs are great protein bombs, of course, but if you really want to keep it lean, you can choose to omit the yolk. It contains relatively more fats. Please note: the yolk also contains many healthy substances, so always consider whether you want to use it or not, and do not simply throw it in the trash.

1. Hüttenkäse, also known as cottage cheese, is a very young, somewhat crumbly cheese with a fresh taste. It is excellent to use as a sandwich filling, but if you want to keep it low in carbohydrates, you can also easily use it in a salad or, for example, as a creamy addition to a soup.

1. Low-fat quark is a real favorite among athletes, and for good reason. It contains hardly any fats, is packed with proteins, and you can use it in the most diverse ways. For example, turn it into a smoothie, or eat it with fruit and some nuts as a nutritious snack. Of course you can also eat it plain! Greek yoghurt 0% also fits in this category.

1. When it comes to protein-rich food, many people only think of animal products, but there are certainly also the necessary vegetable proteins, which also often do not contain much fat. Legumes (lentils, peas and beans) for example are really super help in this area. They are slim and incredibly versatile - highly recommended to use again!

1. Sprouts also fit perfectly in this list of protein-rich foods. Sprouts such as bean sprouts and watercress are not very well known - while they are a very easy way to get more protein and more vitamins. Put a little extra on your sandwich, stir some bean sprouts through your oriental stir-fry, and your meals will be a bit healthier again!

1. We all know that quinoa is healthy and high in protein, but did you know that this pseudocereal is by no means the only high protein food in this category? Buckwheat, for example, is also good - and also contains hardly any fat. Amaranth is also a good option to try.

1. A somewhat more exotic food in the list of protein-rich foods to conclude with: spirulina, an algae powder. It is packed with proteins and also contains countless other vitamins and minerals, making it very suitable for vegetarians, among other things. For example, you can easily process it in a (protein-rich) smoothie!

Protein ShakesÂ

1. Still having trouble getting your daily protein intake? Then protein shakes are an option. Always remember that protein shakes are certainly not necessary, you can get all your protein from your diet. Nevertheless, it can sometimes be useful to quickly pour in a protein shake. However, it should never be the basis of your diet!