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PLANT-BASED PROTEINS
Proteins - power from nature
Proteins are real all-rounders - they give your muscles power, keep you fit and support countless processes in your body.
Are you wondering why they are so indispensable and how much you actually need? Then you've come to the right place.
We take you into the world of plant-based proteins:
✔ What they do in your body
✔ Why the biological value is important
✔ How much protein you need every day
✔ Which plant-based foods are real protein bombs
✔ Plus: delicious recipes that show how good protein can taste
- What are proteins?
- What are the functions of proteins?
- The structure of proteins
- Guidelines for daily requirements (based on DGE)
PROTEINS - YOUR BODY'S BFF
Proteins are as important for your body as your first coffee in the morning - only without the caffeine kick. The name comes from the Greek "proton" and means "the first" or "the most important". Fits, right? Because protein is one of the absolute must-haves among macronutrients.
These little power molecules do lots of jobs: they are a building material, energy source and support team for your body all in one. They are particularly important for growing children and pregnant women - and of course for you, too, if you want to do something good for your body.
The best thing: protein keeps you full for longer than many other nutrients. The catch? Your body can't stockpile it. This means you need to top up regularly - especially if you're doing sport and want to keep your muscles happy.
PROTEINS - EVERYTHING FOR YOUR BODY
Without proteins? Nothing works here. They are the basic building blocks of your body - for cells, muscles, bones, organs, enzymes, hormones and even your blood. Whether it's a power workout or a day on the couch: proteins are always working for you in the background.
They come in many forms and perform a wide variety of tasks - which is precisely why they are one of the VIPs of a healthy diet.
Fun fact: Each protein consists of 20 amino acids. 9 of these are "essential" - so important that your body unfortunately cannot produce them itself. Means for you: Get it on your plate! Fortunately, your body can produce the remaining 11 itself.
The STRUCTURE OF PROTEINS - FORM FOLLOWS FUNCTION
With proteins, it's the same as with us: it's what's inside that counts - and the shape makes the difference. Their structure and composition determine what job they do in your body
Proteins can be divided into different teams depending on their task. And each team has its very own superpower.
HOW MUCH PROTEIN DO YOU REALLY NEED?
The daily protein requirement sounds like a lot of numbers at first - but it's super easy to remember. The German Nutrition Society (DGE) has clear guidelines to ensure that your body gets exactly what it needs.
💡 The principle: how much protein you need depends on your age, gender, activity level and health.
- Babies: 1.3-2.5 g per kilo of body weight - after all, they need to build up properly.
- Kids & Teens: 0.9-1 g per kilo - growth is underway!
- Adults: 0.8-1 g per kilo - a solid basis for everyday life and fitness.
- Athletes: approx. 1.7 g per kilo - for strong muscles and fast regeneration.
In short: If you exercise a lot, you should eat more protein-rich snacks. Your body will thank you for it - whether with more power in training or longer satiety in everyday life.
IT'S THE COMBINATION THAT MAKES IT!
The COMBINATION MAKES IT - SAY HELLO TO BIOLOGICAL VALUE
When it comes to protein, it's not just how much you eat, but also what's in it. The biological value tells you how well your body can absorb a protein and convert it into the body's own proteins.
The more essential amino acids a protein contains (which your body cannot produce itself), the better its biological value. And the ultimate? The hen's egg with a value of 100 - the gold standard against which all others are measured.
But plants can easily keep up! If you combine soy + rice, for example, the value even reaches 111, meaning that the amino acids complement each other so cleverly that your body can make even more out of them.
Curious? You can find even more dream teams from the plant-based kitchen in the graphic below.
AMINOSÄUREN-DAS GEHEIMREZEPT FÜR TOP-PROTEINE
The better the amino acid composition matches what your body needs, the less protein you need to eat. Clever, isn't it?
Of course, animal proteins such as meat, fish, milk or eggs often have a higher value - simply because they contain all the essential amino acids and are quite similar to our body's own protein.
But good news for all those who love plant-based foods: Vegan proteins can also keep up! The trick is called mix it up - combine different plant-based protein sources and, bang, the quality increases. This way, you can easily achieve a high biological value - without any animal products.
VEGETABLE PROTEIN SOURCES
And their benefits
Plant-based proteins are real all-rounders - especially if you combine them cleverly. This way, you can easily cover your entire protein requirement - not just in terms of quantity, but also quality.
And here's the thing: compared to animal protein, plant-based sources offer a whole host of extra benefits. They provide you with vitamins, minerals and fiber, are usually low in fat and cholesterol - and are full of phytochemicals that are really good for your body.
In short: more plant power on your plate = more good vibes for you and your body.
FULL PROTEIN POWER AHEAD! 💪
Billie Green products on your plate
Want to cover your protein requirements easily? Then grab our Billie Green products! Fun fact: Vegan meat and sausage alternatives are in no way inferior to real salami & co. when it comes to protein - they often even have more of it.
Want proof? Our Billie Green Vegan Salami Classic has a whopping 32% protein. By comparison, classic salami is around 22%. And now comes the high score: Billie Green Vegan Bacon Classic and our Vegan Ham Cubes provide up to 36% protein.
This means for you: More plant-based power, more nutrients, more flavor - and all without animals. 🌱
PFLANZLICH UND PROTEINREICH? ABER KLAR!
These protein sources will give you a kick.
Whether lentils, soybeans or oats - nature has a lot to offer when it comes to plant-based protein. Quinoa, buckwheat, nuts and seeds are also at the forefront.
And the best thing? Our recipes show you how to easily combine these powerhouses with Billie Green. For more flavor, more power, more you.
VEGAN PYRAMID - YOUR DELICIOUS COMPASS. 6 LEVELS, 1 GOAL: PLANT POWER
Eat plant-based, but with a plan please? The vegan food pyramid shows you how to eat smart and balanced - from the basics to the top.
The focus: nutrient density instead of counting calories. That means for you: Plenty of what's at the bottom of your plate. What's at the top is best enjoyed in moderation.
Sounds easy? It is too. And your body will love it.
