The terms "high protein", "rich in protein" or "protein source" are being used to describe more and more protein-rich products. Foods may be labelled "high protein" if at least 20 percent of their energy content is protein. This is the case with pudding, for example, which contains 80 kilocalories (kcal) and 10 g of protein. Protein is vital for muscles, bones, connective tissue, the immune system and blood clotting. Manufacturers use the positive connotation of protein to offer muesli, bread, ice cream, pasta and crisps with a high protein content.
The German Nutrition Society (DGE) takes a critical view of this development. Most products are highly processed foods with a high calorie content. "From a nutritional point of view, high-protein products are superfluous. If you use the variety of conventional foods, you get enough protein and save money on the usually more expensive products," explains Antje Gahl, spokesperson for the DGE.
High protein through healthy food
Athletes such as racing cyclists who have an increased protein requirement could cover their protein needs from natural foods such as meat, fish, dairy products and eggs as well as pulses such as soya, lentils and peas. Vegans can also meet their protein requirements with plant-based proteins from a targeted combination of cereals, pulses and potatoes. High-protein products usually provide more protein than necessary. The daily reference value for protein intake is 0.8 g per kg of body weight. An adult weighing 68 kg can cover their daily protein requirement with 150 g of cooked lentils or 250 g of jacket potatoes with 150 g of quark, for example.
The DGE also calculates that high-protein products are above all expensive: In a sample calculation, a protein porridge with 28 g of protein costs 1.40 euros per 100 g, while organic oatmeal with 13 g of protein costs from around 20 cents per 100 g.
Competitive endurance athletes have an increased protein requirement - in cycling this is particularly true for ultracycling. Sports scientists repeatedly emphasise that the timing of protein intake is crucial. A common recommendation is to consume protein in a time window of up to two hours after training. Protein to eat. This should mainly consist of easily digestible proteins. Here are some ideas for protein-rich Courts (high-protein) after a strenuous workout:
Food or dish (g) Protein content per portion
- Jacket potatoes (250 g) with quark (150 g) 25 g protein
- Roast potatoes (200 g) with egg (60 g) 19 g protein
- Fruit quark or skyr (200 g) 16 g-19 g protein
- Buttermilk (500 g) 17 g protein
- Low-fat milk (500 g) 17 g protein
- Oat flakes (50 g) with milk (250 mL) 15 g protein
- Wholemeal bread (2 x 55 g) with sliced cheese (30 g) 1 15 g protein
- Wholemeal bread (2 x 55 g) with quark (50 g) 1 14 g protein
- Natural yoghurt (250 g) with almond kernel (25 g) 14 g protein
- vegan/dairy-free variants:
- Wholemeal bread (2 x 55 g) with peanut butter (25 g) 15 g protein
- Soya yoghurt (300 g) 12 g protein
- Wholemeal bread (2 x 55 g) with chickpea cream (50 g) 111 g protein
- Oat flakes (50 g) with almond drink (300 g) 10 g protein
Kristian Bauer
Editor
