Nutrition

Protein is more than building material for muscles. Proteins form the building blocks of the muscles and contribute to their growth and recovery. At the same time many enzymes and hormones consist of proteins and are therefore essential to metabolic processes, and antibodies made of proteins strengthen the immune system. Without protein the body lacks the material for all of these tasks.

How much someone actually needs depends on age, sex, body weight and activity level. For athletes the requirement is higher than for adults without regular training, and it rises with the intensity of the sessions. This category names the common reference values, puts them in context and shows which sources suit: animal ones such as meat, fish, eggs and dairy, plant ones such as pulses, nuts, seeds and tofu.

The articles work with amounts and timing rather than promises, and describe how the requirement can be spread across the day, starting with a protein rich breakfast. Where a value depends on body weight, training volume or goal, the range is named instead of a single number. New topics are added continuously.