High-protein food & supplements

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High-protein foods consist of products that contain a relatively high amount of protein, such as protein powders, protein bars and protein-rich snacks. These products make it easy for you to increase your daily protein intake at times that suit you best.

Proteins are essential building blocks for your body and play a vital role in virtually all bodily processes. They not only support muscle recovery and muscle building, but also contribute to the maintenance of tissues such as bones, skin and organs. Furthermore, proteins are involved in the production of enzymes and hormones, which are necessary for the body to function properly.

A protein-rich diet also helps maintain muscle mass, which is relevant not only for athletes but also for people who want to lose weight or keep their bodies strong and healthy. During a calorie deficit, a higher protein intake can help limit muscle loss. Furthermore, protein keeps you feeling full for longer, making you less likely to snack.

By incorporating protein-rich foods, it becomes easier to spread your protein intake throughout the day and tailor it to your goals, without being entirely dependent on your main meals.

The amount of protein you need each day varies from person to person and depends on factors such as your body weight, activity level and goals. Whether you want to build muscle mass, recover from workouts or simply optimise your diet, getting enough protein is essential.

General guidelines:

• 1.2 – 2.2 grams of protein per kilogram of body weight for active individuals
• For intensive training or muscle building, requirements are often at the higher end of the scale
• For less active lifestyles, requirements are generally lower

Proteins can come from various sources, and each source has its own characteristics in terms of absorption rate, amino acid profile and application. The choice of protein source therefore depends heavily on your goal, the time of consumption and personal preference (such as plant-based or animal-based).

Dairy proteins (whey and casein): These are the most commonly used protein sources in sports nutrition and are known for their high biological value and complete amino acid profile.

• Whey: is absorbed quickly and is ideal after exercise, as it rapidly supplies your muscles with amino acids for recovery and growth.
• Casein: is absorbed slowly and provides a gradual release of protein, making it suitable for longer periods without food, such as before bed.

Plant-based proteins: For those who do not consume animal products or choose not to, plant-based proteins are a good alternative. Examples include:

• Soy protein: one of the few plant-based proteins with a complete amino acid profile
• Pea protein and rice protein: often combined to form a more complete amino acid profile

Plant-based proteins are generally slightly slower to digest and may vary in terms of amino acid profile, but are very suitable for daily use and a health-conscious lifestyle.

Protein blends (combinations of protein sources): Many products combine different protein sources to combine their benefits. For example, mixing fast-acting and slow-acting proteins results in a more gradual release of amino acids. This can be beneficial for long-term support of muscle recovery and satiety.

After an intense workout, small tears occur in your muscle fibres. This is a normal process and, in fact, the basis of muscle growth. Protein provides the amino acids needed to repair these muscle fibres and help them grow back stronger.

Adequate protein intake can therefore contribute to:

• Faster muscle recovery
• Reducing muscle breakdown
• Supporting muscle growth

If you are suffering from muscle soreness, it is particularly important to ensure your body continues to receive an adequate supply of protein. This aids your recovery process and ensures you are ready for your next workout. Protein-rich foods, such as a shake, bar or snack, are a practical way to provide your body with the right nutrients at any time of the day.

No, high-protein food isn’t just for serious athletes. Even if you want to eat more healthily, lose weight or maintain your muscle mass, a higher protein intake can be very beneficial. Protein keeps you feeling full for longer, so you’re less likely to reach for unhealthy snacks, and helps maintain muscle mass when you’re eating fewer calories.

In addition, a high-protein diet plays an important role as you get older. As we age, muscle mass gradually decreases, which can affect strength, mobility and overall vitality. Adequate protein intake helps to slow down this process and supports the maintenance of muscle strength and function.

Protein-rich foods are therefore not only relevant for sporting performance, but for anyone who wants to remain active, healthy and strong at every stage of life.

High-protein foods can supplement your diet, but are not usually a complete meal replacement. Some products may temporarily replace a meal, but variety remains important for a balanced diet. Think of high-protein products primarily as a practical way to supplement your protein intake.