Tips for a protein-rich diet
As a plasma donor you hear again and again: “Make sure you eat a protein-rich diet!” But why? Why is protein beneficial and what does it do for the body? In this article you will learn everything about protein and how you can best eat a protein-rich diet.
Functions of protein
With each plasma donation, the body loses between 40 and 65 grams of protein, depending on size and body weight. Therefore, especially as a regular plasma donor, it is important to ensure a protein-rich and balanced diet! Protein is an irreplaceable substance for all body processes. It helps to build up and renew the body’s own protein in the cells, to build up enzymes, hormones and antibodies, and to transport nutrients. But it is also important for water binding and water transport. For example, a protein deficiency leads to the typical water retention inthe abdomen. In addition, excess protein in the body is used for energy production.
Protein content in food
From the protein supplied by food, the body can build up the body’s own proteins. On average, we eat around 35 grams of vegetable protein every day. However, the content in vegetable foods is rather low, except in nuts and legumes. In orderto ensure the best possible utilization of dietary protein, it makes sense to eat a combination of vegetable and animal protein. This increases the biological value. Animal protein is mainly found in milk, dairy products, fish and meat products. On the other hand, cereal products, potatoes, rice, legumes (e.g. beans and lentils), nuts, soymilk and tofu, contain vegetable protein. Incidentally, pulses are not only rich in protein, but also help to reduce the risk of diabetes and heart disease. Fruit, vegetables, salad, as well as fats, oils and sweeteners contain hardly any protein.
If you want to pay attention to a high-protein diet, it is best to combine foods such as milk, meat, fish, egg with cereals, potatoes or pulses. By the way, if you already have a high-protein breakfast in the morning, you are fitter for the day! So how about an omelet as a start to the day next time? This is versatile and can be topped according to taste. Fresh vegetables or mushrooms are particularly suitable. This way you are perfectly prepared for the day and for the plasma donation!