As of: February 18, 2024, 7:59 a.m
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New year, new luck: losing weight is a very common wish among Germans for 2024. But which protein sources should you turn to if you want to lose weight?
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The fitness market is booming: protein powders, shakes and bars are available in a wide variety of versions.
In addition to these products, there are many other protein-rich alternatives such as tablets or insects.
However, a balanced diet can meet your daily protein needs.
Additional protein doses in the form of powders, shakes, bars or tablets can be helpful in building muscle.
At the same time, it is a perfect support for weight loss.
They keep you full for a long time, maintain existing muscle mass and increase metabolism, which can lead to more effective weight loss.
However, be careful not to consume too much protein.
The body has a limited capacity to absorb protein.
In the long term, excessive protein intake can lead to kidney problems and weight gain.
It is therefore advisable to determine your personal protein needs.
This can be done using online protein calculators, formulas or through advice from qualified nutrition experts.
An alternative to proteins is losing weight with vitamins. By the way: As a pasta lover, you don't necessarily have to give up pasta if you want to lose weight.
The market now also offers very tasty, calorie-free pasta.
Table of contents
What protein sources are there?
All protein sources at a glance
Protein powder
Protein bars
Protein drinks
Protein tablets
Protein-rich foods
Insects as a source of protein
What protein sources are there?
Lose weight with protein: There are countless protein sources on the market.
We introduce you to the most important ones!
© KostyaKlimenko / PantherMedia
In addition to conventional foods from the supermarket, there are various alternatives such as protein bars and shakes to cover your daily protein needs.
They contain different types of proteins, also known as the micronutrient protein.
But which protein is best for weight loss, which is ideal for building muscle, and what alternatives to the usual powder are there?
We offer you an overview of the variety of proteins to help you choose the right product.
The five most common types of protein:
Whey Protein:
This popular protein is derived from whey and is rich in essential amino acids.
It is quickly absorbed by the body and is perfect after exercise.
Casein protein:
Also derived from whey, casein protein is digested more slowly and therefore provides a long-lasting supply of amino acids.
Soy Protein:
An excellent choice for vegans and vegetarians as it is lower in fat and carbohydrates than milk proteins.
Pea protein:
This protein, obtained from yellow peas, is another option for vegans and vegetarians and is very well tolerated.
Rice Protein:
Gluten-free and made from brown rice, rice protein has a lower percentage of amino acids compared to animal proteins.
All protein sources at a glance
Protein powder
Protein bars
Protein drinks
Protein capsules
Protein-rich foods (pudding)
insects
Protein powder
The most common and easiest way to supplement your protein intake is through the use of protein powder.
© Vitalik Radko / PantherMedia
Protein powder, also known as egg white powder, is made from animal or plant proteins.
This powdered supplement can be mixed with water or milk to make protein shakes.
The flavor variations of the powders allow you to customize the shakes to your personal taste.
It is made up of different types of proteins including whey, casein, soy, rice, hemp, insects, peas, sunflower seeds, pumpkin seeds, seaweed and others.
There is also vegan protein powder that is free of animal products.
In addition to proteins, protein powders may also contain sweeteners, colors and other additives.
Traditional whey protein is characterized by a milk-like consistency, while clear whey has a light water-like consistency and is reminiscent of fruit juice or sports drinks.
Our recommendations
Gluten-free whey protein from MyProtein
with vanilla flavor, 21 g protein per serving.
Clear Whey Isolate from BodyLab
with peach iced tea flavor.
Available in other flavors.
100% vegan protein powder from Prozis
with chocolate hazelnut flavor.
Whey Protein vs. Clear Whey: What's the difference?
Traditional whey protein is characterized by a milk-like consistency, while clear whey has a light water-like consistency and is reminiscent of fruit juice or sports drinks.
Protein bars
Protein bars are an ideal choice for a quick snack and a healthier alternative to traditional chocolate bars.
© Jiri Hera / PantherMedia
Protein bars are extremely practical for replenishing your protein stores every now and then.
They are available in different variants, such as nut or plant-based, low-carb or made from a mixture of pea protein, soy, casein and whey.
Although they contain less sugar than traditional chocolate bars, caution is advised as manufacturers are increasingly using questionable ingredients such as flavor enhancers, synthetic additives and fillers.
When purchasing, it is advisable to always check the ingredients list: the shorter it is, the better!
Our recommendations
High protein bars from Premier Protein
with chocolate caramel flavor, less sugar and no palm oil.
Lebepur BIO date-based protein bars
with no added sugar, vegan, gluten-free, lactose-free, Paleo.
Eating protein bars before or after exercise?
If you feel like you need an additional source of energy before your workout, it is advisable to consume the protein bar at least 2 hours before your workout.
Ideally, you should enjoy the protein bar immediately after training as the muscles regenerate and grow during this time.
Protein drinks
Protein drinks are also a practical way to meet your daily protein needs.
There are versatile forms of protein coffee, protein water, milk and plant-based drinks and protein shots.
This means you can support your body with energy even during sport.
Our recommendations
All Stars protein water made from high-quality whey protein isolate
with pineapple-mango-passion fruit flavor.
Protein Iced Coffee from More Nutrition
with Vanilla Chocolate Chip Cookie flavor.
Layenberger High Protein Shot
with 22 g protein without added sugar.
Protein tablets
The trend towards protein capsules or protein tablets is constantly increasing.
These products are high in protein and low in carbohydrates and fat.
They offer a simple and uncomplicated way to enrich meals with proteins and enable precise dosage.
However, they often contain high amounts of binders and dyes.
Protein powder tablets
without lactose, vegan, made from pea and hemp protein.
Buy now
Protein-rich foods
It is advisable to include protein-rich foods in your daily diet to optimize protein intake and reduce the need for supplements.
© belchonock / PantherMedia
The most convenient way to consume proteins is by eating regular foods.
Protein puddings are currently trending and are often found in the refrigerated shelves.
Unfortunately, many of them contain large amounts of sugar and sweeteners.
Both animal and plant foods are rich in protein.
Below is a list of the ten foods highest in protein:
Wheat germ 32 g / 100 g
Lean beef 28g / 100g
Parmesan cheese 25g / 100g
Trout 24g / 100g
Soybeans 24g / 100g
Red lentils 21g / 100g
Shrimp 19g / 100g
Oat flakes 13g / 100g
Low-fat quark 13 g / 100 g
Spinach 3g / 100g
Insects as a source of protein
From the disgusting test of courage to one of the most important protein sources of the future.
Insects are more than just pests.
© CatherineL-Prod / PantherMedia
The protein source of the future is insects!
Mealworms, grasshoppers and insects were officially approved as food by the EU last year.
Once seen as a troublemaker, these little helpers are much more space- and resource-efficient than traditional farm animals.
The only problem right now is that insects are very expensive compared to meat.
However, a clear advantage of insects is that the protein they contain is highly concentrated.
Our recommendations
Grilling chips
with garlic flavor from GRIG
Organic grasshoppers
for cooking and snacking
The editor Marie Eitner wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked.