Proteins
Proteins are among the most important building blocks of our body. They consist of long chains of amino acids that are linked together by so-called peptide bonds.
There are a total of 20 different amino acids, whose sequence determines the properties and functions of a protein. Proteins can fulfill their tasks by folding into a specific three-dimensional structure.
Why do we need protein?
Proteins are the all-rounders in the body. Not only do they provide energy, but they are also the building blocks of muscles, skin, hair, nails, hormones, enzymes, and even the defense cells of our immune system. Without protein, there would be no life, because proteins perform the daily task of building, repairing, and keeping our bodies in balance.
How much protein do you need?
But how much protein do you actually need? The amount depends on your age, weight, and activity level. As a general recommendation, you should consume around 0.8 to 1 gram of protein per kilogram of body weight per day. A person weighing 70 kilograms therefore needs between 60 and 70 grams of protein. Those who are very active in sports or want to build muscle can plan for significantly more. Values of 1.2 to 2 grams per kilogram of body weight are considered reasonable here.
What is the difference between animal and plant proteins?
Animal proteins
A distinction is often made between animal and plant proteins. The reason for this lies in their structure. Proteins are composed of amino acids, the smallest building blocks of protein. The body can produce some of these itself, but not others. These are called essential amino acids and must be obtained from food. Animal proteins from meat, fish, eggs, or dairy products contain all essential amino acids in a balanced ratio. This is why they are often referred to as particularly high-quality.
Plant proteins
Plant proteins, such as those found in beans, lentils, nuts, or grains, also provide these building blocks, but sometimes in smaller quantities or in less than ideal combinations. However, this is not a disadvantage as long as you combine different plant-based foods—a well-known example is rice with beans or hummus with whole-grain bread. These combinations also provide a complete protein profile.
What types of vegan protein powder are available?
Those who follow a vegan diet do not have to forego high-quality protein. Even without meat, fish, dairy products, or eggs, there is now a wide range of plant-based protein sources available. Pea and rice protein, which are often sold in powder form, are particularly popular. They are naturally lactose-free, easy to digest, and therefore well suited for people with sensitive stomachs or intolerances. Pea protein scores highly with its high content of the amino acid lysine, while rice protein contains a lot of methionine. Together, the two complement each other perfectly. This is precisely why many manufacturers combine different plant-based protein sources to create a complete amino acid profile that is very similar to that of animal protein. This ensures that the body receives all the essential amino acids, i.e., the building blocks that it cannot produce itself.
Of course, plant-based proteins also have their peculiarities. Some powders taste a little “earthy” or have a slightly sandy consistency. However, modern manufacturing processes have significantly improved quality in recent years, so that there are now many pleasant-tasting alternatives. In addition to pea and rice protein, hemp protein, pumpkin seed protein, and soy protein are also common. Particularly exciting for vegans is the combination of legumes and grains, which is found in many plant-based powder blends.
Soy protein
Pea protein
Hemp protein
Pumpkin seed protein
Rice protein
Animal protein powder
Animal protein powders also have their place, especially in sports. The best known is whey protein, which is obtained from whey, a by-product of cheese production. Whey is digested very quickly and rapidly releases amino acids into the bloodstream, which is why it is very popular immediately after training. It quickly supplies the muscles with the necessary building blocks and can thus support regeneration. Casein protein, which also comes from milk, behaves very differently: it is digested much more slowly and releases amino acids over several hours. Many athletes therefore take it in the evening to provide the body with a steady supply overnight.
- Whey for a quick supply of amino acids
- Casein for a slow supply of amino acids over several hours
Quality of protein powder
Regardless of whether you choose plant-based or animal-based protein powders, quality should always be the top priority.
How can you recognize good quality?
- High-quality products contain as few additives as possible and do not contain unnecessary sugar, artificial flavors, or cheap fillers.
- Another decisive factor is how well the body can utilize the protein.
Experts refer to this as biological value. It indicates how efficiently the body can convert a protein into its own protein. For example, eggs have a particularly high biological value because they contain almost all amino acids in an ideal ratio. Plant-based powders often achieve this value through clever combinations of different protein sources. So if you prefer plant-based options, you should look for mixtures that combine peas, rice, or other protein sources in a sensible way.
When are protein shakes useful?
Protein shakes and powders are a practical supplement. They are ideal when you need something quick in your everyday life, are on the go, or want to specifically support muscle growth after training. They can also be a useful aid for people who eat a purely plant-based diet or have difficulty consuming enough protein in their everyday life. However, it is important to note that powders should not replace a balanced diet, but rather supplement it at best.
Conclusion
Despite the wide range of protein powders available, it is important to remember that our daily protein requirements can be met through a balanced diet without the need for shakes and powders. Many foods that we eat regularly are excellent sources of protein. Animal sources include eggs, fish, lean meat, yogurt, and cheese. They contain plenty of protein in a highly digestible form and also provide important nutrients such as vitamin B12, iron, and calcium, which are essential for many bodily functions.
Plant-based foods can also provide a lot of protein and are often underestimated. Legumes such as lentils, chickpeas, and beans are little powerhouses that contain not only protein but also lots of fiber, keeping you feeling full for longer. Soy products such as tofu and tempeh are particularly rich in protein and versatile. But pseudo-cereals such as quinoa and amaranth, as well as nuts and seeds such as almonds, walnuts, chia seeds, and pumpkin seeds, also provide valuable protein building blocks.
The good news is that if you eat a varied diet and combine both animal and plant-based foods, you automatically provide your body with a wide range of amino acids, the building blocks of protein. Even those who follow a purely plant-based diet can achieve a complete protein profile through clever combinations, such as legumes with grains. This makes it easy to meet your daily requirements without necessarily having to resort to powders.
