5 Min
Zuletzt aktualisiert am 04.09.2025
The role of protein in nutrition is often underestimated, especially when it comes to dieting. While many focus on counting calories and the reduction of carbohydrates, it’s protein that often goes unnoticed.
Why is protein so important, and how can it be optimally integrated into your diet?
Protein & Diets
Energy expenditure during digestion
The body needs energy to digest, absorb, and process food. This effect is called the “thermic effect of food” and is higher for protein-rich foods than for fats or carbohydrates.
Impact on satiety
Protein-rich meals are often perceived as particularly filling. For example, those who choose a protein-rich breakfast frequently report feeling less hungry for snacks throughout the day.
Importance for muscle mass
During periods of reduced calorie intake, many people make sure to consume enough protein because it is a vital building block of muscle. This ensures the body is supplied with all essential amino acids.
Optimal Protein Intake
The amount of protein that should be consumed daily depends on various individual factors, including body weight, activity level, and personal fitness goals. A general guideline recommends consuming around 1.2 to 2.0 grams of protein per kilogram of body weight per day for physically active individuals.
Vegan Protein Powder and Other Protein Sources
Vegan protein powder has established itself as an excellent option for those who want to avoid animal products or supplement their plant-based protein intake. Vegan protein powder, such as that made from peas, hemp, or rice, provides a great alternative with high biological value.
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Animal proteins: Sources include chicken, beef, fish, eggs, and dairy products, all of which contain essential amino acids.
Plant proteins: Legumes, tofu, tempeh, quinoa, nuts, and seeds are not only interesting for vegans but also for anyone who wants to diversify their diet.
Tips for a Protein-Rich Diet
- Include protein in every meal: The goal is to integrate a high-quality protein source into every meal to meet daily requirements and increase satiety.
- Protein shakes: On days when meeting protein intake through whole foods is challenging, protein shakes offer a practical and efficient solution.
- Diversity: By using a variety of protein sources, you can cover a wide range of nutrients, making your diet more varied and balanced.
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Conclusion
Protein can do more than many people think! The important thing is to see protein in the context of a balanced diet, where all nutrients are consumed in the right proportions.
