Protein-rich food

Everyone over the age of 25-30 begins to lose muscle mass (sarcopenia), and as much as 1% per year. This muscle mass is built up and maintained through protein-rich nutrition and muscle training. People with a muscle disease often have less muscle mass than healthy people and still need extra proteins and training. Eating sufficient protein is therefore important to limit the loss of muscle mass.

HOW MUCH PROTEIN-RICH FOOD DO WE NEED?

Adults need an average of 0.83 grams of protein per kilogram of body weight every day. That amounts to about 58 grams of protein for someone weighing 70 kilos. Some groups need a little more. These are vegetarians, vegans, children, pregnant and breastfeeding women. People with certain conditions or wounds and strength and endurance athletes also need a little more.

WHAT IS PROTEIN IN?

We can get protein from animal food and plant food. Protein-rich animal products are: meat, chicken, fish, beef, turkey, steak, egg, dairy products (curd and Skyr contain more protein than regular milk), cheese, yogurt (Greek yogurt contains more protein than regular yogurt). However, be careful with red meat and full-fat products, as they also contain saturated fats, which increase our bad cholesterol. So the advice is to eat red meat a maximum of 2 times a week. Plant products that contain proteins are seeds, legumes (such as chickpeas, kidney beans, kidney beans, soy beans and lentils), nuts, seeds, quinoa, whole grain products, soy milk, soy, temph, tofu.

HERE ARE SOME TIPS TO GET ENOUGH PROTEIN

Eating a protein-rich diet is especially important after exercise and up to 2 hours before going to sleep, but then eat something lighter in the evening, such as cottage cheese, yogurt or a protein-rich smoothie.
Distribute the proteins evenly throughout the day.
The hot meal often contains a lot of protein because of meat or the meat substitute. Breakfast and lunch require extra attention. Taking a milk product with these meals improves protein intake.
An egg or cheese are also suitable products to increase protein intake at breakfast and lunch.
A protein shake is good if it is difficult to eat enough protein. When purchasing the protein shake, make sure that you choose a variant without added sugars.

If you have food intolerances or lactose intolerance, ask a dietitian what your personal protein needs are. By reading labels or using an app (for example the Eetmeter) you can see whether you are getting enough proteins.

Protein-rich products per avg.		Protein	Saturated fat	Unsaturated fat
Egg (55gm)	Per egg	6,9	1.72	3.1
Full Milk	250 ml	8.2	6.25	2.5
Semi-skimmed milk	250ml	8.7	2.5	1.2
Buttermilk	250ml	8,0	4,75	2,6
Curd full	150 gr	8,5	7,0	3,0
Skyr Yogurt (Danone)	150 gr	14	0.14	0.0
Yogurt Greek full	150 gr	7,8	11.25	4
Yogurt Greek 0%	150 gr	13,5	0.0	0.0
Cheese
48+ Goudse Cheese young	20 gr	4,5	4,16	1,84
30+ Goudse Cheese young matured	20 gr	5,4	2,3	1,4
Feta Greek	20 gr	3,4	3,4	1,0
Cottage cheese	20 gr	2,2	0.34	0.5
Meat
Chicken breast	150 gr	35,6	0.94	3.7
Chicken fillet (slice) 2x	30 gr	5,8	0.15	0.2
Turkey fillet (slice) 2x	30 gr	6,0	0.15	0.2
Steak	150 gr	34,5	1,05	1,9
Pork tenderloin (without fat)	150 gr	26,2	1.2	1.8
Legumes
Chickpeas	150 gr	9,8	0.15	1.8
Red lentils	150 gr	8,5	0.57	2.5
Kidney beans	150 gr	8,8	0.75	0,0
Kidney beans cooked	150 gr	13,9	0,1	0,6
Soy beans	150 gr	19,5	1.35	7.6
Peas	150 gr	6,4	0.28	1.4
Breakfast
White bread	1 snee	3,6	0.14	0.2
Whole wheat bread with seeds	1 snee	4,4	0.4	0.0
Multigrain bread with seeds	1 snee	4,6	0.3	0.0
Portion of Brinta (without milk)	50 gr	7,0	0,2	0,7
peanut butter	15 gr	4,0	1,52	0,0
Nuts
Peanuts (unsalted)	20 gr	5,2	1,8	8,2
Almonds (unsalted)	20 gr	4,3	0,8	8,9
Cashew nuts (unsalted)	20 gr	3,1	1,83	7,0
Pecan (unsalted)	20 gr	1,8	1,24	12,5
Walnuts	20 gr	2,7	1,23	11,2
Brazil nuts	20 gr	2,8	3,21	10,4
Vegetable
Broccoli	50 gr	1,4	0,06	0,1
Mushrooms	50 gr	1,8	0,15	0,1
Spicy beans	50 gr	0,9	0,0	0,0
String Beans	50 gr	0,9	0,0	0,0