CALCULATE YOUR PROTEIN NEEDS
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The supply of sufficient protein is essential for the human body. While carbohydrates and fats serve mainly as energy sources, protein is primarily needed as a building material for muscles, bones, ligaments, etc. in the body. In order to maintain the balance of the body’s own proteins despite their constant building up and degradation, enough high-quality proteins have to be ingested through the daily diet.
For time or convenience reasons, protein powders, bars or ready-to-drink shakes prove to be ideal to complete the normal diet. For athletes, not only the total quantity, but also the kinds of protein taken as well as the ingestion timing are important.
The distribution of the daily protein intake over several portions is recommended. In the process, a serving should deliver about 20-30 g of protein and be taken every 3-5 hours. Ideally, the protein intake is distributed over the three main meals plus snacks, the last of which is a late meal before bedtime.
The tabs below provide protein recommendations for different targets and phases. These recommendations serve as a guideline and also depend on individual health, body composition and physical activity. The recommended daily amount of protein for recreational sporty people without special training or nutritional targets is of 1.3-1.8 g/kg of body weight.(1,)
1) Hot Topic Protein im Sport Version 3.0, hrsg. von Swiss Sports Nutrition Society, November 2016