Which protein shake is best
Proteins at a glance: protein types & protein shakes in comparison
They are the number 1 muscle fuel and one of the most important building blocks of the body - proteins. If you train hard and want to build muscle effectively, your body needs proteins. Since there are many different types of protein in the field of sports nutrition and we know that it is sometimes difficult to keep track, we have summarized the most important facts for you.
What are proteins
Proteins, or proteins, are essential nutrients. Every protein molecule is made up of amino acids. There are a total of 21 amino acids that are involved in the construction of proteins. These so-called proteinogenic amino acids are divided into essential and non-essential amino acids. Your body depends on the supply of essential amino acids through food because it cannot produce them itself. Also known as EAA (essential amino acids), they include:
The non-essential amino acids also include those that only become essential under certain circumstances¹ and those that are synthesized from EAAs².
- Arginine ¹
- Histidine ¹
Since proteins play a crucial role in gaining muscle mass and maintaining muscle *, an adequate supply is important regardless of your goal.
Are you currently unable to completely cover your protein requirement through your diet? Then we recommend our delicious and diverse protein products. From muesli to bread to snacks, there is something for every taste. Curious? Then find out more about your new favorites here:Discover protein products
What are the functions of proteins?
Proteins can make up up to 17% of the body mass in your body. Depending on the occurrence, they take on different tasks here. Proteins can exist in the body in two forms. The so-called globular proteins have the property of being water-soluble and take on the following functions in the body, for example:
- Enzymes (accelerate or enable specific body reactions)
- Transport proteins
- Storage protein (e.g. ferritin as a storage protein complex of iron)
- Hormones (signal transmission e.g. insulin)
Fibrillary proteins are insoluble in water. This includes:
- Structural proteins (e.g. creatine from skin, nails and hair or collagen in connective and supporting tissue)
- Contractile proteins (e.g. actin and myosin)
How much protein a day makes sense?
Proteins are the only usable source of nitrogen in food. The DGE recommends 0.8 g of protein per kilogram of body weight. However, this is a guideline for non-athletes. If you exercise regularly, you should adjust your protein intake accordingly. When building muscle, we recommend consuming 1.5 to 2 grams of protein per kilogram daily.
In your daily diet, make sure that each meal contains a high-quality source of protein.
Remember, if you want to build muscle, it means that you should be in a calorie surplus with your daily diet. For long-term success, we recommend consuming around 300 to 500 more calories a day than your total energy consumption indicates. You don't know how tall it is? Then leave your calorie needs here calculate online.
Does protein help you lose weight?
The basic element of a successful diet is a negative energy balance. A moderate reduction in carbohydrates and fats can save you calories. Proteins are converted much more slowly than carbohydrates and fats. They first have to be broken down into individual sequences with the help of enzymes before they are available to the organism as building material. Due to this complex processing process, proteins “occupy” our body much longer than simple sugar bombs.
For long-term weight loss success, we recommend that you focus on complex carbohydrates, high-fiber foods, good fats and high-quality protein sources in addition to the calorie deficit. You can find out how to put this into practice in our article Lose weight - this is how it works!
Protein types in focus
There are many different types of protein in sports nutrition. Here you will find a list of the most important types that are mainly used in protein shakes. In the next step, we will explain to you which protein shake is right for you. Because every protein has different properties and can therefore be useful for different training goals.
- Whey protein (whey protein)
- Casein protein
- Egg protein
- Sunflower protein
- Pea protein
- Rice protein
- Hemp protein
1. Whey (whey) protein
Whey or “Molke” in German is made from milk. Fresh whole milk consists of around 3.5% protein. Of this, 80% are casein proteins and the remaining 20% are whey proteins. Whey protein is particularly rich in essential amino acids. Thus, whey protein scores above all with its high biological value. This means that a very high proportion of whey can be converted into the body's own protein.
The biological value serves the theoretical evaluation of the food protein on the basis of the digestibility. The whole egg protein serves as a comparison value and has a value of 100. It indicates how efficiently the protein from the food can be converted into the body's own protein.
Whey protein can come in the form of isolate and concentrate. These different shapes are created through different manufacturing methods. Whey protein concentrate is the simplest form of whey protein that is obtained through the process of ultrafiltration. Whey protein isolate is particularly pure, which is reflected in the higher protein content. It also contains only a small amount of lactose, which is why it is also suitable for people who are lactose intolerant.
Basically, if you want to supply your body with essential amino acids in everyday training, we recommend that you use whey protein.
Whey Protein - The classic in muscle building
Whether in a shake or in the morning porridge. Our whey protein is wonderfully creamy and provides you with protein and taste! We recommend whey protein whenever you want to supply your body with a quickly available protein source. Are you wondering what is special about our whey protein? Our NZMP seal guarantees that we only use milk from cows that graze freely 328 days a year. This not only affects the cow's well-being, but also the quality of the milk.Discover whey protein
2. Casein protein
As already described, caseins make up the main part of milk proteins with an 80% share. Casein comes from the Latin and stands for cheese. As the name suggests, the structural protein is the main component of cheese and quark. In contrast to whey protein, casein stays in the intestine for a longer period of time because it forms a gel-like consistency here. This means that it is absorbed and processed more slowly by the body. Whey protein is already detected in the blood after about an hour. Casein only after several hours.
This is suitable
This makes a shake with casein particularly suitable if you want to supply your body with protein over a longer period of time.
Organic protein - the natural one
With our organic protein, we made sure to maintain the natural distribution of 80% casein and 20% whey. Completely without artificial sweeteners and instead with ingredients that you know where they come from: In our organic protein powder, we only use raw materials from sustainable and ecological cultivation.Discover organic protein
3. Egg protein
A lot of protein, little fat: egg protein is one of the most important animal protein sources alongside whey and casein. In contrast to these two proteins, egg protein - as the name suggests - is made from egg white.
Egg protein is characterized by a low fat and carbohydrate content. Since the egg protein has its origin in the hen's egg, it is lactose-free and is therefore preferably used as an additional protein source in the event of lactose intolerance.
3k protein - the all-rounder
Our 3k protein is a real all-rounder and combines whey and casein from real pasture milk with egg protein. In other words, the optimal balancing act between quickly available protein and long-term supply of your muscles. Due to the combination of different protein sources, the 3k protein has a particularly high biological value and supplies your muscles with protein for a longer period of time.Discover 3K protein
4. Pea, rice, hemp, and sunflower protein
In addition to the animal protein sources milk and egg white, there are also excellent vegetable protein sources. Animal proteins often have a higher biological value than vegetable proteins. This is because plant foods rarely have a full amino acid profile. This means that at least one essential amino acid is not available in sufficient quantities. Vegetable protein powders therefore often combine different protein sources in order to ensure an optimal supply.
Combined in a delicious protein shake, vegan protein powders are particularly suitable for everyone who is vegan or who have to do without lactose.
Vegan Protein - The vegetable companion for sport and everyday life
With our Vegan Protein, we combine the four protein sources into the perfect vegetable companion for sports and everyday life. It provides you with all the essential amino acids and does not contain soy.Discover vegan protein
Proteins are of great importance for numerous physiological functions. High-quality protein products can be used sensibly for both muscle building and shaping. Which protein shake suits you best depends entirely on your goal and your requirements.
If you've just started building muscle, we recommend our whey protein powder. A post-workout shake is great for getting your muscles hydrated quickly.
Since casein protein is metabolized more slowly, our 3k protein shake is particularly suitable if you want to supply your muscles with protein throughout the day and cannot completely cover your needs through diet.
We recommend our Vegan Protein for everyone who is vegan but still doesn't want to go without protein shakes. Vegetable protein from peas, hemp, rice and sunflowers supply your muscles with high-quality proteins.
* Proteins help increase muscle mass and proteins help maintain muscle mass. The claim may only be used for foods that meet the minimum requirements for a protein source according to the claim PROTEIN SOURCE listed in the annex to Regulation (EC) No. 1924/2006.
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