It is certainly known that proteins are part of a healthy diet. However, the question of whether a strength athlete needs more protein than an endurance athlete is controversial. Also, whether the body can absorb the proteins better before or after the sport, is a question that comes up again and again.
The German Nutrition Association recommends that adults consume around 0.8 grams of protein per kilogram of body weight per day. Athletes should consume up to 20 percent more protein; a comprehensive nutritional consultation will determine the exact requirement here. In some cases, the protein requirement can even be twice as high if the athlete regularly exercises or follows a very intensive training program. Those in performance training will therefore have to take into account a significantly higher protein requirement.
If you are looking to increase muscle mass, your personal trainer will recommend between 1.8 and 2.2 grams of protein per kilogram of body weight per day. Tip: You don't have to worry about your body getting too much protein, because proteins that are not needed are simply excreted.
You want to go around Frankfurt with your personal trainer? Then you absolutely need proteins for the regular training, because without them your body is not efficient. They provide the body with valuable amino acids, which in turn are involved in building organs, bones, hair, skin and cartilage as well as muscles. Proteins can even be used by the body as an energy reserve in an emergency, even though they are not usually used for energy production.
Exercise puts a lot of strain on the individual muscle cells. They want to protect themselves from overload and form themselves anew. For this they need proteins, because the new formation would not be possible at all without proteins. This is of course only a simplified explanation, but it shows why your body absolutely needs proteins during training. If you lack the same, you will become less efficient. Hair and nails become brittle, you feel tired and weak.
It is ideal if the body gets the necessary protein not only once a day, but distributed over several meals. Because: A maximum of about 20 grams of protein can be digested at once, for everything that goes beyond this amount, the body needs longer. Some of the protein is excreted unused. It is therefore worthwhile to get nutritional advice from your trainer, so that not only the ideal amount of protein, but also the distribution of protein intake throughout the day makes sense.
Tip: You need quickly available protein after training? Then you should rely on Whey protein shakes.By the way, there is only one study so far that investigated whether protein intake before or after training makes more sense. A group of young men was divided and some took the protein before, the rest after the workout. There were no differences in performance or muscle growth. However, nutritional physiologists believe that protein intake after training makes more sense, as the muscles are in recovery at this time and can utilize the proteins better.
It's not just the right amount of protein that makes the difference, but also and above all the quality of the protein. Nutritionists advise animal proteins, because they are of higher quality than vegetable ones and contain more amino acids. Nevertheless, with a good diet, it is also possible to get all the protein you need in a vegan way. Here are some examples of foods that should be on the table daily and provide high-quality proteins to build muscle:
Plant-based protein sources:
Animal protein sources:
If you want to know the best way to include these foods in your diet plan, be sure to ask your personal trainer!