The best proteins

Protein powders are a popular dietary supplement. They can support muscle building or help with weight loss. But with the large selection of protein powders, it is difficult to keep track. Those who pay attention to a balanced and protein-rich diet do not necessarily have to resort to protein powders. which   protein powders are the most popular and which natural alternatives are available.

What is protein powder? Protein powders, or protein powders, are dietary supplements made from various animal or vegetable protein sources, such as milk, eggs, soy, rice or peas.

Some powders contain added vitamins and minerals, especially calcium. This allows athletes to meet their higher vitamin, protein and mineral needs. 

Protein powders come primarily in three forms: Protein Concentrate, Protein Isolate and Protein Hydrolysate. 

Protein Concentrate: For this powder, the protein is separated by heat and acid or enzymes. It is the simplest way to filter out protein. Protein concentrate contains about 60 to 80 percent protein. The remaining 20 to 40 percent of calories are provided by fat and carbohydrates.  Protein Isolate: After the Protein Concentrate is obtained, another process is used to filter out additional fat and carbohydrates. This allows the protein to be concentrated even further. Protein isolates contain about 90 to 95 percent protein.  Protein Hydrolysate: This powder is once again further processed isolate or concentrate. The amino acids are broken down so that the body can absorb the proteins even faster and the muscles can process them faster. 

Those who already eat a diet rich in protein do not need an additional protein powder and will not necessarily notice a difference. Nevertheless, some strength athletes swear by protein powders as a booster for muscle building and weight loss. 

Protein powders can be beneficial for people who find it difficult to get enough protein from their diet, such as the elderly or sick, vegetarians and vegans. 

For whom is protein powder suitable? Anyone who eats a balanced diet and consumes enough protein in their food can easily meet their protein requirements. According to the Nutrition Society (DGE), an adult should consume about 0.8 grams of protein per kilogram of body weight daily.

That's an average of about 57 grams for men and 48 grams for women. One gram of protein has an energy content of four kilocalories.

Dietary protein provides the body with amino acids and other nitrogen compounds needed to build the body's own proteins and other metabolically active substances. Since the body cannot build nine amino acids itself, we depend on dietary protein as an amino acid supplier.

Daily nutrient intake should be composed as follows:  55-60 percent carbohydrates 10-15 percent protein 30 percent fat According to the National Nutrition Survey II, actual protein intake is often even higher than the recommendation. Only about 11 percent of men and 15 percent of women are below the recommended intake (1). 

Nevertheless, it can help strength athletes who specifically want to build muscle to consume additional protein in the form of protein powder. However, many athletes overestimate their needs. In addition, the body can only convert a certain amount of protein into muscle.

Therefore, experts recommend that strength athletes consume about 1.2 to 1.7 grams of protein per kilogram.

Do protein shakes really help? 

"First of all, it should be known that protein shakes, in whatever form they are offered, are to be considered a dietary supplement. If an athlete's everyday diet is unable to meet protein needs, this supplement can be useful. To take advantage of the so-called anabolic window after an effective workout, it is also useful to drink a protein shake within 30 to 45 minutes after finishing the sports session. Since you rarely train at home and the food is immediately on the table," says personal trainer and nutritionist Benjamin Foks. 

Too much protein, by the way, can also make you fat: In the body, proteins are split into the individual amino acids. This can lead to an amino acid surplus.

The body converts the excess amino acids through gluconeogenesis into sugar, which is either burned as an energy supplier or stored. If the glucose stores are full, glucose is converted into fat!

Whey Protein Whey protein, or whey protein, is made from milk. Whey is produced when cheese is made from milk. The casein is separated and processed into cheese. What remains is the liquid whey. Whey contains a lot of protein, but also a lot of lactose, a milk sugar that causes digestive problems for many people. Whey protein isolate contains less lactose. 

Whey protein is a fast-digesting protein and rich in branched-chain amino acids (BCAAs), such as the amino acid leucine. Leucine plays a critical role in muscle growth and recovery after strength and endurance training (2).

Amino acids are digested and absorbed by the blood and are then available for muscle protein synthesis, where new proteins are formed in muscle cells. Studies show that Whey Protein can help build and maintain muscle mass, help the body recover after exercise, and increase muscle strength (3).

In one study, Whey protein increased muscle protein synthesis in young men by 31 percent more than soy protein and by 132 percent more than casein (4). In contrast, another study showed that postmenopausal women achieved similar results whether they received Whey protein or a placebo powder (5). 

In people of normal weight, overweight and obese weight who received Whey Protein, overall body composition improved as fat burning was favored and more lean mass was formed (6).

Whey protein, like other types of protein, has been shown to curb appetite. In one study, lean men were given four different liquid protein meals on different days. For the Whey test group, this reduced appetite the most, resulting in fewer calories consumed at the next meal (7). 

Other studies show that Whey protein can reduce inflammation. There is also evidence that in some cases it can improve heart values in overweight and obese people 

Casein Protein When casein reacts with stomach acid, it becomes a gel, slowing gastric emptying. This slows the absorption of amino acids into the bloodstream and reduces the rate of protein breakdown in muscles (9). 

Compared to soy and wheat protein, casein increases muscle protein synthesis and muscle strength more effectively-but whey protein achieves the greatest results (10). 

Another study examined overweight men whose diets met 80 percent of their caloric needs. During the test, you practiced strength training sessions. Some consumed casein protein, others Whey protein. The casein test group achieved twice as good results: They burned more fat, gained more lean mass and improved their chest muscles more than the Whey test group (11).

Egg Protein Eggs are one of the best-known sources of protein - and in fact, they contain the highest quality dietary protein. Like all animal products, eggs are a complete source of protein. That means they contain all nine amino acids that the body cannot build itself. 

Eggs are also among the best appetite suppressants and keep you full for a long time. However, egg protein is mostly made from egg whites only. Egg whites do keep you full for a long time, but the feeling of fullness would be even more long-lasting if the yolk were included (12). 

Egg protein contains almost as much leucine as whey protein. This amino acid is most important for muscle health (31). Currently, however, there are not enough comparable studies on egg protein as there are on Whey protein. 

Casein and pea protein reduce appetite more than egg protein. Female athletes who received either egg protein or a carbohydrate supplement had similar gains in lean mass and muscle strength (13). 

Egg protein is a good alternative for people who have a milk protein allergy but still want to consume animal protein. Due to their favorable composition, eggs can also be included in the diet to meet protein requirements. For example, try our delicious egg recipes. 

Rice protein from brown rice Compared to Whey protein, rice protein has always been considered less effective for muscle growth. Even though rice protein contains all the essential amino acids, it has too little lysine to be considered a complete protein. 

One study examined the effectiveness of rice protein and Whey protein in healthy young men. For eight weeks, 48 grams of rice protein or Whey protein were taken daily. The result: both groups had the same improvement in body composition and muscle strength (14). In general, however, there are not yet enough conclusive studies on rice protein. 

Pea protein and hemp protein Pea protein is still relatively new on the market and not enough studies are available yet. It is mostly preferred by vegetarians, vegans and people with a milk or egg allergy.

Pea protein is made from shelled peas, a high-fiber legume rich in essential amino acids - except methionine, which is believed to have a fat-burning effect. Pea protein is also high in branched-chain amino acids (BCAAs). 

One study showed that pea protein is absorbed by the body slower than Whey protein, but faster than casein protein. In addition, some satiety hormones are released more quickly than with dairy proteins, for example (15). 

In male strength athletes who consumed 50 grams of pea protein daily, muscle density increased to the same degree as in the test group who received 50 grams of Whey protein daily (16). According to other studies, pea protein intake can lower high blood pressure (17). 

Hemp protein, a plant-based protein, is also gaining popularity. While it is related to marijuana, it contains only small traces of the substance tetrahydrocannabinol, which is the main intoxicating component of the hemp plant.

Hemp is rich in the good omega-3 fatty acids and various essential amino acids. Nonetheless, it is not considered a consummate protein supplement as it is low in lysine and leucine. The few studies that exist on hemp protein distinguish it as an easily digestible vegetable protein source (18). 

Vegetable protein blends Some protein powders are a blend of various plant protein sources to become a complete protein supplement. The following plant proteins are primarily blended: 

Brown rice Quinoa Chia seed Pea Artichoke Hemp Alfalfa Flaxseed Vegetable protein powders are richer in fiber than animal protein powders and are therefore digested more slowly. For some people, this can result in fewer amino acids being utilized directly after a sports session. 

A recent study looked at male strength athletes who were given 60 grams of Whey protein, pea protein or a plant-based protein blend with added enzymes daily to speed up digestion.

This resulted in faster availability of amino acids in the blood and can be compared to the effect of Whey protein (19). 

Which protein powder is best for what? Protein powders can be a concentrated source of protein. In a high-protein diet, a protein powder is not necessary. If you still want to reach for a protein powder, you should first define your own goal. 

For muscle growth, Whey Protein is best suited, as studies prove that this form promotes muscle growth and is supportive during the regeneration phase. Whey protein is cheaper than Whey Isolate, but also contains less protein. 

For weight loss, Casein Protein, Whey Protein or a combination of the two is best, as they can increase the feeling of satiety and promote fat loss. 

For vegetarians and vegans, high-quality vegetable (and vegan) protein powders or protein blends are suitable. 

The 10 best natural protein sources So if you generally pay attention to a balanced, protein-rich diet, you don't necessarily have to turn to protein powders. We have compiled our favorites of the most protein-rich protein sources for you. Click on the respective food to go to the corresponding cookbook. Have fun cooking with us!

egg white protein share Harz cheese 30 g per 100 g Turkey breast/chicken breast 24 g per 100 g Tuna 23 g per 100 g Red lentils 23 g per 100 g Pork 22 g per 100 g Tofu 20 g per 100 g Salmon ham 18 g per 100 g Almonds 18 g per 100 g Low-fat curd cheese 14 g per 100 g Eggs 7 g per egg