Protein – what the body really needs and when it needs it most
Muscle strength, vitality and an active body do not depend solely on a training programme. At the heart of every high-performing musculature lies an unassuming yet crucial building block: protein. Often referred to as “the building blocks of life”, proteins work tirelessly behind the scenes. They repair damaged muscle tissue, support the growth of new muscle cells and even influence hormonal processes that determine energy levels, metabolism and performance.
Why proteins are essential for the body
Our bodies consist – after water – largely of protein structures. These are found not only in muscles, but also in the skin, organs, enzymes, hormones and immune cells. However, it is in the muscles in particular that they play a central role. This is because, from a biological perspective, strength training is a form of controlled damage: micro-injuries in the muscle fibres signal to the body to form new tissue – which is more robust, stronger and better adapted to the strain. To do this, the body needs amino acids, the building blocks of proteins.
These amino acids must be regularly supplied through the diet, as the body cannot store them indefinitely. The essential amino acids in particular – which the body cannot produce itself – are crucial here, especially leucine, which is regarded as the key trigger for muscle protein synthesis.
The role of proteins at different stages of life
Whilst building muscle is relatively easy when you are young – provided your training and diet are right – your metabolism changes as you get older. From around the age of 30, a gradual process begins: muscle mass decreases by around 0.5 to 1 per cent each year unless active measures are taken to counteract this. By the age of 50 at the latest, diet becomes increasingly important, as the body requires more stimulation and a higher protein intake to achieve the same anabolic response as before.
This means that, as we get older, it is no longer enough to simply consume protein ‘in any old way’. It must be regular, high-quality and targeted. Protein requirements increase slightly – up to two grams per kilogram of body weight for active individuals. At the same time, it is important to choose easily digestible, nutrient-rich and suitable sources that the body can utilise effectively even in old age.
Additions: When a natural diet reaches its limits
Despite the best of intentions, it can be difficult to meet your daily protein requirements in everyday life – or as you get older. This is where protein supplements come in. They are not a substitute for real food, but a practical tool – particularly around training, during stressful periods or when your needs are higher.
Whey protein is one of the most popular and best-researched supplements. It is rich in leucine, is absorbed quickly and is ideal for consumption immediately after a workout. Casein, on the other hand, is digested more slowly and is therefore well suited as an evening protein – it provides the body with a continuous supply of amino acids throughout the night.
Vegan alternatives such as pea, rice or hemp protein have improved significantly in quality in recent years and can be an equally good option for those with intolerances or ethical considerations – ideally in combination to optimise the amino acid profile.
In addition, there are also isolated amino acids, such as EAAs (essential amino acids) or BCAAs (branched-chain amino acids). The latter were long regarded as miracle cures, but are now viewed in a more nuanced light: they can be useful during very intense training sessions or during periods of calorie deficit, but are no substitute for a complete protein source.
Creatine, although not a traditional protein supplement, is backed by strong evidence regarding muscle growth and performance – even in older adults. It supports explosive strength, shortens recovery time and may even enhance cognitive function.
Natural foods rich in protein
| Food | Protein (g/100 g) | Comment |
|---|---|---|
| Chicken breast (cooked) | approx. 30 g | Lean, highly digestible protein |
| Salmon (cooked) | approx. 22 g | High quality, with added omega-3 fatty acids |
| Eggs | approx. 13 g | Biological value of almost 100 |
| Low-fat quark (0.2% fat) | approx. 12 g | Ideal for the evening; takes a while to digest |
| Harz cheese / Quargel | approx. 30 g | Extremely high in protein, low in fat |
| Tyrolean grey cheese | approx. 33 g | Extremely high in protein, low in fat |
| Tofu | approx. 15 g | A good plant-based source, suitable for a wide range of uses |
| Lentils (cooked) | approx. 9 g | High in fibre, keeps you feeling full |
| Chickpeas (cooked) | approx. 8 g | Plant-based, filling, versatile |
| Almonds | approx. 21 g | They’re healthy fats, but very high in calories |
| Oatflakes | approx. 13 g | Complex carbohydrates + protein |
| Greek yoghurt (2–10 per cent) | approx. 8–10 g | Ideal for snacks; can also be combined with berries |
| Edamame (cooked) | approx. 11 g | Plant-based protein containing all the amino acids |
Common protein supplements
| Supplement | Benefits & Impact | Recommended uses | Notes |
|---|---|---|---|
| Whey Protein | Quick availability, ideal after a workout | 20–30 g immediately after exercise | Perfect in the morning or after a workout |
| Casein | Slow-release, ideal for night-time use | 30 g in the evening before going to bed | Good for recovery and muscle protection |
| EAA | Essential amino acids – readily available | 5–10 g before or during training | Helps build muscle, even in old age |
| BCAA | Three branched-chain amino acids (leucine, isoleucine, valine) | 5–10 g before training | Leucine is particularly important for muscle growth |
| Creatine | Promotes muscle strength, cell hydration and ATP storage | 3–5 g daily, regardless of whether you’re training or not | Very well researched, also suitable for older people |
| Vegan protein | Peas, hemp, rice – for food intolerances or vegans | 20–30 g, as required | Improved combination Amino acid profile |
| Collagen peptides | Supports joints & connective tissue; has a limited effect on muscles | 10 g daily, in the morning if necessary | Useful during periods of high stress or in old age |
A sensible approach to protein is crucial
Proteins are far more than just muscle-builders. They regulate performance, metabolism and ageing processes. Anyone who consciously focuses their diet – whether natural or supplemented – on protein lays the foundation for a healthy, strong body at any age.
What matters is not so much extreme quantities as quality, regularity and individuality. A meal containing high-quality protein at the right time can have a greater impact than a post-workout shake consumed blindly.
Those who listen to themselves and their bodies – and look after them well – will be rewarded with strength, health and quality of life. Not just in the gym. But for a lifetime.