Proteins - all-rounders, but no panacea

Are proteins only found in animal products?

Protein, also known as egg white, is made up of amino acids, nine of which are essential. These must be obtained from food. A food is considered a high-quality source of protein if it contains as many different essential amino acids as possible. This is particularly the case with animal products. However, plant sources such as pulses, nuts and seeds also provide these essential amino acids. Quinoa and soya even contain all nine essential amino acids. However, the amino acid profile of plant-based foods is often incomplete. For a long time, it was therefore recommended to combine animal and plant proteins in every meal.

Current studies show that the body can store amino acids and utilise them throughout the day. It is therefore sufficient to include as many different sources of protein as possible in your diet throughout the day. However, animal protein is better utilised by the body than plant protein. Consequently, a larger amount of plant-based protein sources must be consumed in order to achieve an equivalent amount. Other factors also play an important role in the selection of protein sources. Animal products are often high in protein, but can also contain saturated fats. Vegetable proteins are less well utilised, but usually provide fibre and other important nutrients.

Does more protein lead to more muscle?

A widespread misconception is that excessive protein intake leads directly to increased muscle growth. Although proteins are important for muscle building, an excess does not necessarily lead to greater muscle gains. The body can only utilise proteins to a limited extent for effective muscle building. Excess protein is excreted or stored in the body in the form of fat. Regular exercise is the key to building muscle. Without putting the body under adequate strain, even a high protein intake cannot result in significant muscle growth. Adequate protein intake is also important regardless of sport.

A long-term high protein intake increases the burden on the kidneys.

Proteins also form the basis for the cell structure, enzymes, antibodies and hormones in our body. However, this does not mean that your diet should suddenly consist solely of protein sources. A balanced diet is just as important for muscle growth. Cereals and cereal products are a good example of this. These make up around 25 per cent of our daily protein intake. If we were to cut out these carbohydrates, a quarter of our protein intake would also be lost.

Incidentally, an excessive intake of protein can have just as many health side effects as a deficiency. Adapting to individual protein requirements is therefore equally valuable for young and old alike. A long-term high protein intake increases the strain on the kidneys, as they have to work harder to filter and excrete the waste products of protein metabolism such as ammonia and urea. This can be particularly problematic for people with existing kidney disease, but healthy people also run risks if they notoriously consume excessive amounts of protein.

Do eggs increase cholesterol levels?

Eggs used to be considered a risk to cholesterol levels and the cardiovascular system. This is why they were often removed from the diet. However, today's research shows that eggs - consumed in moderation - have no negative impact on cholesterol levels in most people. Eggs are rich in protein, vitamins and minerals and provide an excellent source of choline, an essential nutrient that is particularly important for brain development in children. Interestingly, it is high sugar consumption that can indirectly affect cholesterol levels. Excess sugar, especially in processed foods and drinks, can lead to weight gain and obesity, increasing the risk of high cholesterol levels.