How much protein per day

Your body needs a sufficient amount of protein to stay healthy. The recommended daily protein intake depends on various factors, such as yourageyour genderyour Your weight and your activity level. In general, it is recommended that adults should consume at least 1g of protein per kg of body weight per day. However, if you are very active or want to build muscle, your protein requirement may be higher.

To calculate your personal protein requirement, you should first know your weight in kilograms. The recommended daily protein intake is usually 1g per kg body weight. For example, a person weighing 70 kg should consume at least 70 g of protein per day.

If you are very active or build muscle your protein requirement higher may be higher. In this case, you can consume a higher amount of protein

There are many foods that are a good source of protein. Here are some examples:

As a vegetarian or vegan, it can sometimes be a challenge to get enough protein, as many traditional protein sources are of animal origin. You can also turn to substitutes that are plant-based, such as vegan meat substitutes. However, it is important to pay attention to the quality that these products do not contain too many additives.

Whether vegan or not, it is important to make sure that you use proteins from different sources in your diet to ensure that you are getting all the necessary amino acids you get. In addition, some protein sources complement each other very well. For example, the combination of pulses with wholegrain products is ideal to cover the amino acids. You can either eat healthy and vegan recipes recipes yourself or you can use the vegan bowls and have your delicious meal ready in less than 9 minutes.

You can also find more recipes, information and tips in our blog on the topic of how to lose weight vegan.

A protein deficiency, also known as protein deficiency, can have various negative effects on the body. This is because protein is a essential nutrientwhich is essential for numerous functions in the body. Here are some possible risks and effects of a protein deficiency:

• Muscle wasting: Protein is important for building and maintaining muscle tissue. A deficiency can lead to muscle weakness, muscle atrophy and a loss of muscle mass.
• Weakening of the immune system: Antibodies, enzymes and many immune molecules are made up of proteins. A protein deficiency can impair the immune system and reduce the body's ability to fight off infections.
• Reduced ability to heal: Protein supports tissue repair and healing. A protein deficiency can limit the body's ability to regenerate after injury or illness. Normal wound healing can be delayed and the formation of new tissue can be impaired.
• Hair loss and skin problems: Protein is an important component of hair and skin. A protein deficiency can lead to hair loss, brittle skin and other skin problems.
• Edema: Proteins help to regulate the fluid balance in the body. A deficiency can promote fluid retention in the tissue, which can lead to swelling and oedema.
• Lack of energy: Proteins also provide energy. If there is a lack of protein, the body may try to obtain energy from muscle tissue, which can lead to a general lack of energy and muscle breakdown.

To avoid a protein deficiency, it is important to have a a balanced and protein-rich diet to eat.

Natural foods generally provide too little protein rather than too much. If you have eaten enough protein, you will notice that you simply don't want to eat any more. However, most people tend to eat too little protein and should calculate their needs and weigh them against their favorite foods to see how much a serving of protein really is.

By Food supplements and sports supplements on the other hand, an overdose of protein would be possible, since the natural saturation mechanism is switched off is switched off. It is generally recommended, not to exceed 2g protein per kilogram of body weight in the long term. If your protein consumption exceeds this value over several days, you should definitely adjust your Have your kidney and liver values checkedto rule out any health risks.

If you consume too much protein through supplements, this can lead to various health problems. Some possible risks of consuming too much protein could beKidney problems, dehydration or digestive problemscould be.

The protein requirement is also important for people who want to lose weight and have a diet are on a diet. A higher protein intake can help to increase the feeling of satiety and reduce hunger, which in turn can lead to fewer calories being consumed. A adequate protein intake can also help to ensure that the body burns more fat and maintains muscle.

The exact amount of protein recommended for weight loss, varies according to weight, age and gender. In general, however, a protein intake of 1.2-1.6g per kg body weight is recommended.

A balanced diet with various sources of proteinincluding plant sources, is optimal.

In addition to protein intake, it is important to have an overall balanced diet that consists of a variety of foods and meets the needs for other nutrients such as carbohydrates, fats, fiber, vitamins and minerals. Regular exercise and sufficient sleep can also help to maintain a healthy weight.

The sleep factor should not be neglected when dieting, as it influences the hunger and satiety hormones. You can find more information on this in the blog post Why sleep is so important.

Do you want lose weightit depends above all on the right diet is important. A simple solution is the food cleanse. This provides you with all the meals you need for a healthy everyday life for 7, 14 or 21 days. From delicious porridge for breakfast over healthy snacks for in-between meals to shakes and vegan bowls you are supplied with many important nutrients and vitamins every day. In addition, the cleanse completely guided and accompanied. The focus is on high-protein and low carb - the ideal conditions for losing weight without the typical diet feeling. If you prefer to cook for yourself, you can find great vegan dishes here. recipes. 

With healthy tips for quick weight lossyou can achieve your desired weight in a natural way.

Protein plays an important role in muscle building, as it provides the necessary building blocks for the Building muscle tissue is provided. When you exercise, especially strength training, your body needs extra protein to build and maintain muscle mass.

Here are some of the effects of protein on muscle building:

• Muscle protein synthesis: Protein contains amino acids that the body needs to build muscle proteins. By consuming protein after training, you can stimulate muscle protein synthesis and thus promote muscle building.
• Muscle regeneration: Protein also plays an important role in the regeneration of muscle tissue after training. If you have sore muscles or your muscles are injured, they need additional protein to regenerate and recover.
• Stronger muscles: An adequate intake of protein can help your muscles become stronger and develop more power.

However, it is important to note that high protein consumption alone is not enough to build muscle. You also need to engage in regular physical activity and consume enough calories and nutrients to build and maintain muscle.

A protein-rich diet can be particularly important during pregnancy and breastfeeding, as the need for protein is increased during these phases. Protein is important for the growth and development of the fetus and baby as well as for the health of the mother.

Here are some tips for a protein-rich diet during pregnancy and breastfeeding:

• Choose protein-rich foods: There are many foods that are high in protein, such as meat, fish, eggs, dairy products, beans, legumes, nuts and seeds. Try to include these foods regularly in your meals.
• Pay attention to the quality of the protein: It's important to pay attention to the quality of the protein you eat. Choose lean meat, fish and poultry as well as low-fat dairy products. Plant-based protein sources such as beans, pulses, nuts and seeds are also good options.
• Increase your protein intake: During pregnancy and breastfeeding, you should increase your protein intake to meet the needs of your body and your baby. The recommended daily protein intake is around 1.2 to 1.5g per kg of body weight.
• Eat small meals regularly: It is important to eat small, protein-rich meals regularly to meet your protein needs and avoid fluctuations in blood sugar levels.
• Avoid raw or undercooked meat: During pregnancy and breastfeeding, you should avoid raw or undercooked meat, fish and eggs to reduce the risk of food poisoning.

A balanced and protein-rich diet is important for a healthy pregnancy and breastfeeding period. If you have any questions about your diet, you should consult your doctor or midwife, who will be able to give you individual advice and recommendations.

In the age, the body changes and the need for nutrients. This can increase the need for protein. Protein is important for the maintaining and building muscle mass, bones and tissues and for good immune function. Here are some tips for protein requirements in old age:

• The recommended daily protein intake for older adults is approx. 1 to 1.2g per kg body weight. So if you weigh 70 kg, for example, you need about 70 to 84 g of protein a day.
• It is important to balanced diet that is rich in various sources of protein. These include meat, fish, eggs, dairy products, beans, pulses, nuts and seeds.
• Older adults often have a higher risk of malnutritionwhich leads to a loss of muscle mass and bone can result. It is therefore important to ensure that the diet contains sufficient protein and calories.
• A protein-rich diet can also help to slow the loss of muscle mass as we age and improve bone health. Adequate protein intake can also help with wound healing and the support of the immune system help.
• One adequate fluid intake is also important to support kidney function and facilitate the digestion of protein.