Nutrition and protein - Protein-rich foods

martial arts - karate

Besides carbohydrates and fats, protein is one of the main nutrients. Especially competitive athletes, but also hobby athletes have an increased protein requirement, in contrast to non-athletes. The protein requirement for athletes is about 1.1 to 1.5g per kilogram body weight, for bodybuilders even up to 1.8g per kg body weight.

Table of contents:

Basic building block of human cells: Protein

Protein is the basic building block of human cells. The cells in the human body are constantly renewed. No matter if muscles, skin cells, red and white blood cells, the body needs protein for forming, renewing/repairing. In addition, it ensures or accelerates chemical reactions in the body, helps, for example, with the storage of certain substances such as iron, and is involved in the transport of various substances such as oxygen and fat.

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At this point I would like to list some foods (protein recipes protein recipes), which are rich in protein, and therefore should not be missing on any diet plan for athletes.

Protein-rich foods

01. The Breakfast Egg
The cooked breakfast egg contains approx. 7g protein.

02. A glass of milk / A portion of quark
A glass of milk (200ml) contains 6g protein. One portion (100g) of quark contains around 12g of protein. If you combine these two foods with fruits, you get a delicious and nutritious dessert.

03. Cheese: Emmental / Parmesan cheese
Two slices (50g) of Emmentaler contain 13g of protein. One tablespoon parmesan (20g) contains up to 7g protein.

04. Fish: Smoked salmon / tuna fish
In general, fish provide important omega-3 fatty acids, potassium, and vitamin D. In addition, 100g smoked salmon contains up to 28g protein. Tuna is also rich in protein with 20g protein per 100g.

05. Beef / Rumpsteak
100g beef contains 21g protein and a lot of iron, which optimizes the oxygen uptake of the blood.

06. Fresh Ginger
Ginger itself does not contain too much protein. However, this food is a tasty supplement e.g. to Sushi (selfmade Sushi) and promotes the blood circulation and lactate degradation in muscle tissue. So you are fit again faster for the next training session. You can also drink the ginger by cutting a few thin slices from the tuber and pouring hot water over them in a cup.

07. Peanuts, hazelnuts and almonds
A handful of peanuts (25g) contain approx. 13g protein and important omega-3 fatty acids. Almonds contain approx. 21g protein per 100g and also calcium and magnesium. Hazelnuts still contain 12g protein.

08. Tofu / Soya cheese
Tofu contains iron, magnesium, zinc and calcium as well as about 16g protein per 100g.

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09. Pistazien / Cashew-Kerne
100g pistachios contain 18g protein, cashew kernels still 15g. Both are rich in minerals such as potassium, calcium and magnesium.

10. Lentils, peas and kidney beans
Lentils and peas contain about 10g protein per 100g. Kidney beans even contain about 22g protein.

11. crushed linseed
Linseed contains approx. 25g protein. This healthy food is also used as a flour substitute next to grated almonds as a flour substitute e.g. for Logi bread. A Logi bread recipe and many more for bread and rolls can be found here.

12. Fish, meat or tofu (for vegetarians)
In general it can be said that fish and meat are particularly good sources of protein (14-24g protein / 100g). Whether eel, cod, zander, tuna, salmon, chicken, beef or pork. All these foods are very high in protein. Tofu should be on the menu for all vegetarians.

Author: Sascha from

Author: Sascha

Some words about myself. My name is Sascha - i'm a software developer and martial artist from germany. Besides programming and martial arts some of my interests and hobbies are cooking, fitness and hearing loud heavy metal music. :D

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