Die drei Säulen des gesunden Zunehmens – Protein

281 Antworten

Klar. Wer fett isst und sich nicht bewegt der nimmt zu. Aber, wollen wir fett werden oder wollen wir gesund Gewicht zunehmen?

Wenn Ihr auch für die zweite Option seid, dann brauchen wir um unser Ziel zu erreichen drei Dinge.

Protein (Eiweiß)

Kohlenhydrate

…und Sport

Heute geht es um Eiweißquellen, also Proteine

Egal ob du zu- oder abnehmen willst, eine gesunde und ausgewogene Ernährung ist eine der besten Investitionen, wenn es um Deine körperliche und geistige Balance geht.

Du wirst jetzt vermutlich denken:

Okay, verstanden. Protein ist wichtig. Aber der Eiweiß-Anteil ist doch inzwischen auf jeder Lebensmittel-Verpackung beschrieben. Notfalls schaue ich in Nährwerttabellen nach. Problem gelöst?”

Allerdings ist es leider nicht ganz so einfach, denn Eiweiß ist nicht gleich Eiweiß, die Qualität und Nutzbarkeit für den Körper schwankt sehr stark.

Das beste was du tun kannst ist bewusst auf Eiweiße zu achten. Einfach mal versuchen jeden Tag ein Ei zu essen, oder statt Gummibären oder Chips ein paar Mandeln zu knabbern. Und zack, schon wird es dir dein Körper danken. Dein Kopf wird nicht nur besser funktionieren (denn Eiweiß ist auch ein wichtiger Bestandteil dafür, dass wir uns gut konzentrieren können), sondern du wirst auch an den richtigen Stellen zunehmen.

Die besten Quellen für Eiweiß/Proteine sind folgende:

  • Fleisch
  • Fisch
  • Milchprodukte (Milch, Joghurt, Molke)
  • Eier

Es gibt auch einige pflanzliche Eiweißquellen, die qualitativ hochwertige Eiweiße enthalten:

  • Quinoa
  • Buchweizen
  • Hanfsamen
  • Spirulina

Wichtig zu wissen ist noch, dass Ihr viel trinken solltet wenn Ihr mehr Eiweiß als gewöhnlich zu euch nehmt. Proteine werden durch unsere Nieren verarbeitet und um diese zu unterstützen hilft es das ein oder andere zusätzliche Glas Wasser am Tag zu kippen.

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