Proteins are indispensable for our body. While the protein requirement of the general population is usually already covered unconsciously, athletes should pay closer attention to it due to their increased need.
Endurance athletes in particular often underestimate their protein needs. In order to supply the body with sufficient protein, they should definitely know the most important protein sources. Because through sport and an ideal diet, performance can be sustainably increased.
Protein is one of the most important nutrients for our body. Because proteins cannot be replaced. While you can certainly reduce fat consumption in favour of more carbohydrates and still be full of energy, there is no suitable substitute for proteins. A sufficient protein intake is therefore extremely important – especially if you are active in sports.
But what exactly are proteins responsible for in the human body? For one thing, they give the body its structure and enable movement. This is largely ensured by the muscles.
On the other hand, proteins occur in the form of regulatory units, such as enzymes, and are thus involved in numerous biochemical reactions in the body. But proteins are also needed to maintain immune function and as a source of energy.
In a nutshell – yes! Athletes, whether in the field of endurance or weight training, have an increased need for dietary protein.
One of the reasons for this is that the sporting activity causes minor damage to the muscles, which must be repaired. The building blocks of these regeneration processes are amino acids, the components of protein.
When choosing protein sources, it is important to pay attention not only to the quantity, but also to the quality. The human body is at its most efficient when it is optimally supplied with nutrients.
A good protein source is not only characterised by a high proportion of protein (quantity), but also by its composition (quality). This composition of the components of protein, which are called amino acids, is defined in nutrition science by the concept of biological value.
In simple terms, this concept means that the so-called amino acid profile, i.e. the amino acids contained in the protein, should correspond as closely as possible to that of the human protein.
This ensures that the protein from food can be better converted into the body’s own protein, such as our muscles.
|beef and poultry||80|
|beans and maize||72|
|oats and lentils||60|
However, the figures are not percentages. Rather, the hen’s egg serves as a reference value. However, this value can also be exceeded. An example of this is a mixture of milk and potatoes, which together have a value of 114.
As can be seen in the table on biological value, animal protein sources are a good way to cover the requirement sufficiently. Nevertheless, more and more athletes are turning to plant-based protein sources. But why actually? If the biological value is the measure of all things, what is the argument against animal proteins?
Animal protein sources are known to have a high biological value, but this positive property is countered by some disadvantages. This means that many animal protein sources contain unhealthy ingredients that are considered harmful to health.
Animal protein sources such as meat or sausage contain considerable amounts of saturated fatty acids and cholesterol.
In contrast to animal protein sources, vegetable proteins have hardly any undesirable side effects. On the other hand, they have a slightly lower average biological value than their animal counterparts. However, to meet your needs, you should know a little about the best plant-based protein sources.
If you know which protein-rich foods to choose from and how best to combine them, you won’t have to worry about getting enough.
Cereals contain more protein than one would expect at first glance. Whole grains and pseudo grains in particular have a notable protein content. Another advantage is that the amount of grain that can be consumed is very high.
After all, you rarely eat just 10 grams of pasta. The usual portion is 100 to 150 grams. The same applies to oatmeal. They are also usually consumed in portions of 50 to 100 grams. This significantly increases the amount of protein actually consumed.
|Cereal variety||Protein content per 100g|
Cereals, such as oatmeal, also have a significant amount of health-promoting fibre and complex carbohydrates. This ensures long-lasting satiety and a sufficient supply of energy, from which endurance athletes in particular can benefit.
Cereals and pseudocereals therefore form the basis of a protein-rich plant-based diet. But the true superfoods among the vegetarian protein suppliers are the pulses.
Pulses, such as beans or lentils, are indispensable in a plant-based diet. Not without reason – because they are not only rich in healthy fibre and minerals, but also have an above-average protein content.
|Variety||protein content per 100g|
Beans, for example, quickly reach a whopping 20 to 25 grams of protein per 100 grams. Lentils sometimes even exceed these values, with up to 29 grams of protein per 100 grams.
Chickpeas, which can be used in a variety of ways, are also worthy of mention, with just under 20 grams of protein.
Widely known for their protective function for the brain, but often underestimated in terms of their protein content – nuts and seeds. Admittedly, we rarely consume more than a handful of nuts and seeds. Nevertheless, this supposedly small amount should not be underestimated.
A handful of nuts and seeds alone can contain up to 10 grams of protein. The great advantage of these protein sources is that they can be integrated into the everyday diet easily and in a variety of ways. For example, chia seeds are particularly good as a topping for porridge, yoghurt and the like.
Nuts, on the other hand, can not only serve as a topping in their original form, but can also be processed into a tasty puree. Almond butter, for example, is particularly good as a healthy spread on bread or a low-carbohydrate green protein waffle. But nut puree is also suitable in protein-rich shakes, processed in cake batter or as an additional source of flavour in porridge.
You’ll find the best of the vegetable protein world in our Verival Sport Range. To optimise the biological value of our products, the protein-rich ingredients have been combined in such a way that they enhance each other.
The Best Seller Sport Protein Porridge with the flavour cocoa-banana, for example, consists of a combination of wholemeal oatmeal, sunflower and pumpkin seed protein powder and linseed. This product provides you with all the essential amino acids for breakfast.
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Breakfast for children
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
As the main ingredient of muesli or porridge, oat flakes have become an indispensable part of many breakfast tables. They are also an important component in sports nutrition, for example in muesli bars. Oat flakes are considered as a superfood and because they don’t have to be transported halfway around the world, they are more […]
Sleepyheads, beware! – If you like to spend a little more time in bed in the morning, but you still don’t want to skip breakfast, you’ve come to the right place. A secret tip for you: overnight oats. As the name already suggests, this healthy breakfast is prepared the day before with oats and fruit. […]
Chia seeds originally come from Mexico and are an ancient food that was part of the normal diet of the Aztecs and Mayans. The seeds are still widespread in Mexico and Central America and are not only eaten for breakfast as a topping. Chia is called “Chia Salvia hispanica” in the technical language and is […]
There is a common sense that oats are one of the healthiest grains on the planet. Whether as flakes, in muesli, in porridge or as a dough. Nevertheless, oats are often underestimated or even ignored. Hardly anyone would categorize oats as superfood, although the small grain would definitely deserve this title. For us as producers […]