Protein in everyday life: enough, without shakes

Why protein matters

Protein provides building blocks for muscles, skin and the immune system. In daily life you notice one thing above all: meals with enough protein keep you full for longer. If lunch contains little protein, the afternoon often ends with something sweet.

Roughly how much?

For healthy adults, professional bodies recommend around 0.8 g of protein per kilogram of body weight per day. People who do regular strength training or want to lose weight often benefit from a little more. What suits you is something we work out individually; generic numbers from the internet rarely help.

Spreading it across the day

Instead of one big portion in the evening, plan a protein source with every main meal:

• Breakfast: yoghurt or quark with fruit, eggs, wholegrain bread with cottage cheese
• Lunch: chicken, fish, tofu or lentils with vegetables and a side
• Dinner: eggs, beans, chickpeas or a piece of meat
• In between: a handful of nuts, a glass of milk or a skyr

Do you need shakes?

No. Shakes are convenient but not necessary. Most people meet their needs easily with normal food and learn what works in their daily life along the way.

My tip

Look at your three main meals tomorrow: where is a protein source missing? Add one exactly there. That is all you need to start.