What is protein and why is it so important?
Protein – also called albumen – is one of the three macronutrients and the only one that provides nitrogen-containing amino acids. Every cell in your body contains protein: muscles, skin, hair, nails, enzymes, hormones, and antibodies are largely made of it. Without an adequate protein intake, the body can neither build nor repair tissue.
Protein consists of amino acids – science knows a total of 20 different ones. Nine of these are essential amino acids: the body cannot produce them itself and must obtain them through food. These include leucine, isoleucine, valine (the so-called BCAAs), lysine, methionine, phenylalanine, threonine, tryptophan, and histidine.
How much protein does a person need daily?
The German Nutrition Society (DGE) recommends a minimum intake of 0.8 g of protein per kilogram of body weight daily for healthy adults. For a person weighing 70 kg, this corresponds to about 56 g of protein per day.
However, athletes, older people, and individuals in certain life stages have increased requirements:
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Strength training & muscle building: 1.6–2.2 g/kg body weight (according to current sports nutrition science)
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Endurance sports: 1.2–1.6 g/kg body weight
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From 65 years: 1.0–1.2 g/kg body weight (increased need for muscle maintenance)
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Pregnancy & lactation: Increased need according to medical recommendation
Note: These figures are general guidelines. Individual recommendations should be discussed with a doctor or nutritionist.
Overview of the best protein sources
Protein is found in both animal and plant-based foods. Not only the quantity but also the biological value is crucial – i.e., how well the body can utilize the ingested protein.
Animal protein sources
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Chicken breast (cooked): approx. 31 g protein / 100 g
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Tuna (in water): approx. 26 g protein / 100 g
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Low-fat quark: approx. 12 g protein / 100 g
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Eggs: approx. 13 g protein / 100 g (reference protein with biological value 100)
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Salmon: approx. 20 g protein / 100 g
Plant-based protein sources
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Lentils (cooked): approx. 9 g protein / 100 g
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Chickpeas (cooked): approx. 9 g protein / 100 g
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Tofu: approx. 8–15 g protein / 100 g (depending on variety)
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Edamame: approx. 11 g protein / 100 g
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Quinoa (cooked): approx. 4 g protein / 100 g (complete amino acid profile)
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Hemp seeds: approx. 32 g protein / 100 g
Collagen – a special structural protein
Collagen is the most common structural protein in the human body and the main component of skin, bones, cartilage, tendons, and connective tissue. It primarily consists of the amino acids glycine, proline, and hydroxyproline – an amino acid profile that differs significantly from other proteins.
Hydrolyzed collagen (collagen hydrolysate) is broken down into smaller peptides by enzymatic cleavage, which facilitates processing in the digestive tract. The Dalton number (Da) indicates the average chain length of the peptides – lower values like 1500 Da represent particularly short peptide chains.
Note: No health claims for collagen and collagen hydrolysates are permitted in the EU according to EU Regulation No. 432/2012.
→ Our range includes various collagen products, including ready-to-drink collagen shots with 1500 Da collagen hydrolysate.
Creatine – protein supplement for athletes
Creatine is not a protein in the classical sense but is often discussed in connection with protein metabolism and muscle building. Creatine is an endogenous compound synthesized from the amino acids arginine, glycine, and methionine and is primarily stored in skeletal muscle.
Creatine monohydrate is the most researched form. According to the approved EU health claims (EU Regulation No. 432/2012), the following applies:
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Creatine increases physical performance during high-intensity, short-duration exercise (approved EU health claim)
→ More on this in our creatine range.
Frequent questions about protein
Can you eat too much protein?
For healthy adults with normal kidney function, a protein intake of up to 2.2 g/kg body weight is considered safe. Very high amounts over a longer period should be discussed with a doctor, especially in the case of existing kidney diseases.
When is the best time to consume protein?
Current sports nutrition science shows that the total amount of protein consumed throughout the day is more crucial than the exact timing. An even distribution over 3–4 meals (approx. 20–40 g of protein each) is considered beneficial for muscle protein synthesis.
Is plant-based protein as good as animal protein?
Plant-based protein sources often have a lower biological value than animal ones, as they often do not contain all essential amino acids in sufficient quantities. However, by combining different plant-based sources (e.g., rice + legumes), a complete amino acid profile can be achieved.
Conclusion
Protein is an essential macronutrient that fulfills far more functions than just muscle building. An adequate supply through a balanced diet is easily achievable for most people. Athletes and certain groups of people can benefit from targeted supplementation.
Special proteins such as collagen hydrolysate or amino acid derivatives such as creatine supplement classic dietary protein with a specific amino acid profile and can be used specifically.
⚠️ Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. For health questions, consult a doctor or nutritionist.
