If you are trying to incorporate a large amount of protein into your diet, especially to help with muscle recovery after sports, it may be wise to look at the nutritional table. Because often, certain foods are wrongly considered to be rich in protein.
“There is a general tendency to overestimate or underestimate the protein content of foods. I see this during my consultations,” says c. According to the dietitian, most people also don’t know what their own daily protein requirement is.
“Proteins are essential for all metabolic processes in our body,” explains the expert. Indeed, they are mainly involved in the constitution and repair of tissues, and many hormones are also composed of proteins. They also contribute to supporting and strengthening the immune system. “We need protein to have strong nails and healthy hair. Finally, they are filling,” specifies the dietician.
Nadia Leuenberger recommends consuming animal and plant proteins, i.e. meat two to three times a week, regional fish once a week, two servings of milk and dairy products a day and plant proteins like lentils, beans and chickpeas several times a week.
A general recommendation is to consume at least 0.8 grams per kilogram of body weight per day, but Nadia Leuenberger recommends at least one gram per kilogram of body weight, or even more for athletes. The dietitian advises 1.2 to 1.5 grams per kilogram of body weight.
-“Personally, I love mozzarella, which can easily be incorporated into a salad. Low-fat quark and cottage cheese are also excellent sources of protein. Without forgetting lentils and chickpeas, eaten for example in the form of hummus. For breakfast, I like to top a slice of bread with a fried egg,” explains the nutritionist.
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