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Protein-rich foods must not be missed in any kitchen because protein does not only support the muscle build-up, it also speeds up weight loss. Here come the 100 best protein suppliers

Whether to lose weight, build muscle or just be strong and healthy - always recommend more nutrition and fitness experts to consume protein-rich foods at every meal. But why is protein-assisted nutrition so important, how does it help you achieve your goals, what sources can vegetarians and vegans take back and what are the best protein-rich foods? This and more we can clarify here and in the attached picture gallery of the top 100 protein-rich foods.

What is protein and what do we need it for?

Protein, also known as protein, is one of the three macronutrients besides carbohydrates and fats. For your body, proteins are not only energy suppliers but indispensable building blocks, because muscles, organs, skin and hairs consist largely of the nutrient. Hormone and encephalography can only work if your body has enough proteins. To ensure this, the German Society of Nutrition recommends consuming 0.8 grams of protein per kilogram of body weight every day - too little and generally, as many nutritionists criticize. How much protein you should consume per day depends on the target you are pursuing - more information on your daily needs and everything else about proteins can be found here.

The Animal protein

As you can also read in our Protein Special, the human body can better utilize protein from animal food than from plant sources. No wonder: Animal proteins are more similar in structure to body-specific proteins than plant proteins. Keywords: Biological Value. This indicates how well your body can convert the protein absorbed via the diet into body-borne protein. The following applies: The most endogenous protein can be formed, the higher the biological value of a food. And here, animal proteins from meat, fish, dairy products and eggs simply lead the front.

Protein-rich foods for vegetarians and vegans

But all vegetarians and vegans among you can breathe a sigh of relief: there are enough herbal protein-rich foods that you can easily cover your daily protein requirements. A prime example here is tofu: the soy curd, which is made from soybeans, water, and salt, produces about 16 grams of protein per 100 grams, which can be very well utilized by the body. For comparison, poultry and beef contain only 3 grams more protein - 20 grams per 100 grams of meat. In addition, tofu contains - like most plant protein sources - unlike its animal relatives hardly fat, saturated fat or cholesterol. For this, vegan and vegetarian, protein-rich foods have a decent portion of dietary fiber, (healthy) unsaturated fatty acids and numerous vitamins, minerals and trace elements in their luggage. Other suggestions for herbal supplements: lupines or seitan. Meat is not only very close to consistency but also in its protein content: 28% per 100 grams. Other top sources of protein for vegans and vegetarians can be found above and in our gallery "34 vegan foods high in protein".

By the way: Whether vegetarian, vegan or all-Esser: Combine different protein-rich foods in your meals together. Thus, the various amino acids that make up proteins are complementary and the biological value increases. Beans and corn, milk and oatmeal, rice and soybeans, peas and cereals, or classic potatoes and eggs.

Lose weight with protein-rich foods - that's it

First the good news: To lose weight, you need not go hungry, but just eat the right thing - and protein-rich foods. Why? Quite simply: protein is particularly good when compared to carbohydrates and fats, because your body takes longer to metabolize proteins. Another advantage: Protein-rich foods stabilize your blood sugar levels . If you consume them abundantly and at every meal, your body pours out little of the hormone insulin. And insulin inhibits fat loss - so it should be your goal to avoid large insulin distributions if you want your extra kilos to the collar. But the best part of protein is still to come: it not only helps you to lose weight, but also to keep your target weight in the long term. For a protein-rich diet, you can escape the dreaded Jojo effect. For further information on how to lose weight and how to create a personalized nutrition plan for your project, please click here.

Thus, protein-rich foods boost muscle building

Not only those who want to lose weight should rely on proteins, but also on sportsmen. Because protein helps not only in the fight against the pounds, but also in the muscle building. Simply put, if you eat protein-rich foods, you provide your body with the basis for new muscle fibers, because muscles are made of protein. Not only that, but also for regeneration after a hard workout, your body needs proteins to repair injured muscle cells and fibers again. How much protein every day should land on your plate also depends on your training pace and fitness level. Here you will find an overview with which quantity you can achieve the best results.

Is too much protein unhealthy?

One way forward: As with all other nutrients, even for protein, the dose makes the poison. So healthy and well protein rich foods are for your body - do not overdo it. Because carbohydrates and fats also have their right on your plate and are important for a balanced, healthy diet. So far, so good - but what is the rumor that protein goes on the kidneys? Nothing - as long as you are not already affected by health. If you give your body more protein than it needs, it is broken down into urea and excreted by the kidneys. Important is a sufficient supply of liquid. Around three liters a day may already be.

But enough of the theory, plunge into the practice and click through our top 100 of the protein-rich foods (the picture gallery can be found at the beginning of the article) and put together your personal favorites.

Warning: There is the appropriate muscle building recipes .

All data taken from the new protein-Guide (systemed to 10 euros) from Franca Mangiameli and Heike Lemberger. The small guide is a compact reference book for all those who want to know in which food protein and amino acids are fiddling.