Proteins... you've undoubtedly heard of them; they are important for sports, there are all kinds of supplements available, and protein products can be found in every supermarket. But what exactly is the deal with proteins? What do they do in our bodies, where can you find them, how do they help us get stronger, and how do we ensure our protein intake is right for optimal results? Don't worry! We are here to give you a helping hand.
To begin with, it is good to know what proteins actually are.
To keep it simple, the proteins we eat are also the building blocks of the body. To stay within the sports theme, proteins play an important role in muscle growth and the repair of damaged (muscle) tissue. This damage is caused by intensive training or exertion. This must be rebuilt using the building blocks called proteins. If you consume too little protein, your body cannot recover optimally after workouts, meaning you do not fully utilize the successful training you performed. Therefore, you want to avoid an insufficient intake of proteins (your building blocks).
But please note! An excess of protein can, of course, also occur. These proteins are then used for energy or converted into fat. An excess is rare; in fact, we are more likely to see a deficiency in people. And if in doubt, you can, of course, always contact us.
How much protein do you need per day?
The next important question is, of course, how much protein do you need to achieve optimal results? This question is quite broad, and it is important to consider the following points: your age, weight, and how active you are in your daily life. The general guideline recommended is 0.8 grams of protein per kilogram of body weight. So, if you weigh 60 kilograms, you need 48 grams of protein (60 kg x 0.8 grams = 48 grams).
But you as an athlete You need more protein than a non-athlete. After the strength training you did at the gym, you need to consume sufficient protein for muscle growth and muscle repair. For strength athletes, the recommendation is to consume between 1.5 and 2.0 grams per kilogram of body weight. So, let's say that person weighing 60 kilograms, who is currently doing strength training, needs 90 to 120 grams of protein (60 kg x 1.5 grams = 90 grams, 60 kg x 2.0 grams = 120 grams).
For endurance athletes (moving intensively for an extended period), such as running, swimming, or cycling, the recommendation is to consume between 1.2 and 1.4 grams of protein per kilogram of body weight. This means that if you weigh 60 kilograms, you need between 72 and 84 grams of protein.
Which food products contain protein?
Now that you know how much protein you need, it is helpful to know exactly where protein can be found. Proteins can be divided into two types: animal and plant proteins. Animal proteins are found in chicken, meat, fish, and dairy.
To get back to those building blocks, animal proteins are like very special sets of building blocks. They contain all kinds of building blocks our body needs to grow and stay strong. Compare it to a box of LEGO containing all the pieces you need to build something. Animal proteins contain all the pieces! But do you have any idea how much protein, for example, 100 grams of chicken contains? That is no less than 31 grams of protein. Another fun fact is that quark contains twice as much protein as yogurt. So, 100 grams of quark provides 9 grams of protein, while 100 grams of yogurt provides 4 grams of protein.
Plant-based proteins, on the other hand, do not contain all the LEGO bricks. There are only a few plant-based foods that form a 'complete protein' with sufficient building blocks for the human body. Examples of such foods are soybeans (and therefore also tofu, tempeh, and dairy and meat substitutes for soy) and grains such as quinoa, chia seeds, and buckwheat. It was previously thought that you had to combine foods with different building blocks within a single meal, but research has shown that this is not necessary. The body can temporarily store individual building blocks and combine them later into complete proteins. The advice is therefore to eat sources of all the different building blocks spread throughout the day so that they can be combined efficiently. This can be done, for example, by eating sandwiches (grain) for lunch and bean chili (legumes) for dinner. Do you want to have all the building blocks together in one meal? Then choose meals such as oatmeal with soy milk, lentil soup with bread, or chickpea curry with rice.
A protein-rich solution
Now that you have read all this information, you are probably already thinking about which one recipes you can make to get enough protein to get in. No worries! To help you on your way, we have put together a high-protein meal plan for every moment of the day. For every mealtime, there are various options to choose from. This plan focuses on recipes with protein from common foods, with protein supplements as an addition.
Avalon van Dijk
(Course Power supply and Dietetics The Hague University of Applied Sciences)
→ download your free high-protein nutrition plan here
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