Soy, whey, chickpeas, nuts, meat, eggs, kale, hemp. They all have protein in them, but are the proteins they contain all the same? In short: no. Not all types of protein are processed by the body in the same way or provide the same amino acids.

It is often stated that plant proteins do not have a complete amino acid profile, whereas animal proteins, such as whey protein, do. A combination of rice with beans, for example, is therefore recommended to balance out imbalances.

Some (plant-based) foods contain less of certain amino acids than others. However, when examining the nutrient content of different foods, it is noticeable that both plant and animal foods have a complete amino acid profile.16¹⁷

There is therefore no absolute necessity to combine plant-based foods - a balanced and varied diet is nevertheless recommended.

However, the digestibility of plant protein is somewhat poorer than that of animal protein. This means that the body is not as efficient at utilizing plant proteins and can make better use of animal protein.18

However, this does not make plant protein the worse protein, just slightly less efficient.

One reason why whey or whey protein is often taken as a dietary supplement is that it is quickly available to the body.19 Only rice protein can compete with whey in this respect.20

How high your daily protein requirement is depends very much on how active you are and what demands are placed on your body. As an average person, you need less than a pregnant woman or a bodybuilder or competitive athlete.

The German Nutrition Society states that adults should consume 0.8 g of protein per kg of body weight per day. For a person weighing 75 kg, this corresponds to around 60 g.

Children have a slightly higher requirement, at 0.9 g / kg body weight. This is due to the fact that children grow faster than adults.

Pregnant women should consume between 7 g (2nd trimester) and 21 g (3rd trimester) of additional protein daily, depending on the stage of pregnancy. The latter recommendation also applies to breastfeeding mothers.21

Amateur athletes should also consume more than 0.8 g of protein per kilogram of body weight. Studies have shown that an intake of 1.1 to 1.4 g protein / kg body weight achieves good results.22

The protein requirement is highest for competitive athletes. A supply of 1.6 to 2.2 g / kg body weight is described as effective, although there is no clear consensus in the scientific community.23²⁴

For the average consumer who just wants to cover their energy and nutrient requirements, the timing of eating is not so important. It is more important to eat foods with a lot of protein, as protein is a nutrient with many functions in the body.

For muscle building - sufficient protein is most important

To build muscle, make sure you consume enough protein after training. However, it is not necessary to strictly adhere to a 15-minute window.

Recent studies have shown that up to 120 minutes after training, the ingested protein is effectively used for muscle building.27 And even this is only necessary at an advanced stage. For normal exercisers, it is more important that the total protein consumption is correct and that the exercises provide sufficient muscle stimulation.28

Against muscle loss - Equal amounts of protein with every meal

If muscle loss is to be prevented, an even intake of protein at all meals achieves the best results. As most people eat the most protein at lunch and dinner, a protein breakfast is therefore recommended.29

If you find it difficult to get the protein you need, you can SATURO can help. With 25 g of protein per 500 ml bottle, you have a complete supplement with a high protein content. The bars with 13 g protein are the ideal snack for in between meals.

If there is an undersupply of protein, the body begins to cannibalize existing muscle tissue to supply itself with it. The decrease in muscle mass also reduces muscle function and strength.

This is one reason why it is particularly important for older people to ensure they have a sufficient protein intake. Failure to do so increases the risk of frailty and bone fractures.

If a deficiency persists over a longer period of time, even the existing muscle tissue can no longer provide sufficient amino acids. The result is an impairment of important metabolic functions.30

However, a protein deficiency is extremely rare in the western world with a diet that provides sufficient calories.31 However, it does occur in developing countries and especially on the African continent.

The disease kwashiorkor causes those affected to develop a bloated stomach. An undersupply of certain essential amino acids ensures that too few albumins are produced. As a result, the osmotic pressure cannot be maintained and tissue fluid from the abdomen is not reabsorbed.

Protein and sport go hand in hand. Proteins are needed to build up cells and are therefore also part of muscle mass. People who do sport generally want to build muscle and therefore focus on foods with a lot of protein.

This is a sensible approach, as athletes have a much higher requirement than a couch potato. But getting enough protein can be difficult in stressful everyday life. Protein shakes, especially after training, are therefore a good choice.

However, there is no need to worry and stress about eating straight after training. The potential muscle gains will not disappear. Consuming enough protein per day should be the main focus.

Protein is a vital nutrient that serves many more purposes than just muscle building. Among other things, it is a building block for hormones and enzymes and is used to transport nutrients.

The recommendation is 0.8 g / kg body weight for a normal adult, far more for amateur or extreme athletes and pregnant women. A deficiency is rare in the western world.

Proteins consist of essential and non-essential amino acids. Almost every food contains all essential amino acids, but they are not always evenly distributed.

If you want to build muscle, it's more important that you train hard enough and eat enough protein than when you eat it. To meet your nutrient and protein requirements even in stressful everyday life, the shakes and bars from SATURO.