The German Nutrition Association (DGE) has classed a protein intake of 2.0 g/kg body weight per day as safe for healthy people. A moderately higher protein level can even be recommended for diabetics without kidney problems. When combined with an increase in high-quality fats along with a reduction of carbohydrates, the metabolic situation often improves.
Protein-rich products have different levels of purines which, when broken down, produce uric acid in the body. This in turn promotes gout. Milk is a low-purine food and protein shakes are actually entirely purine-free. They are therefore excellent for ensuring the protein requirement with a minimal amount of purines.
On the contrary, protein shakes are low in fat and calories, so that they reduce the risk of excessive calorie consumption. In terms of the ratio of calories to high-quality protein, shakes come out top!
False. Overloading with animal products can disturb the acid-base balance in the body. If vegetable protein from nuts and pulses as well as vegetables and fruit are on the menu daily, the acid-base balance also remains stable. Due to their high mineral content, protein shakes can be classed as neutral and may even strengthen the bones.
Not always! Unfortunately fat free sweets such as jelly sweets, for example, contain about 70 per cent pure sugar. A 300 gram bag therefore contains a whopping 840 calories in the form of 210 grams of sugar. This energy can either be burnt within 90 minutes of exercise or the body will convert it into fat. Unfortunately the adage "a moment on the lips, forever on the hips" is all too apt when it comes to most nibbles. High-quality protein bars are better and can be enjoyed without guilt.
Half true. Eggs contain cholesterol and some forms of cholesterol are associated with cardiovascular disease. However dietary cholesterol intake, the cholesterol you eat, has very little impact upon the cholesterol profile in the body — most cholesterol in your body is made by the body as it plays a vital role for example protecting cell membranes and nerves, and for assisting the immune system and hormone production. The balance of the different types of cholesterol the body produces is the real issue. 'Good cholesterol' vs 'bad cholesterol' levels are positively effected by good diet (cutting down on sugar intake for example), exercise and healthy lifestyles (reduced alcohol intake, stopping smoking). In fact according to more recent studies, chicken eggs even have a positive effect on the cholesterol level.
False. One glass of orange juice at breakfast and after exercise are an easy way to increase fruit intake. They must, however, be enjoyed in moderation and, with anyone overweight, these high-calorie drinks often cause a balanced diet to get out of hand. The recommendation is "Don't drink calories".
False. Fresh fruit is of course ideal for providing the body with essential vitamins. If it's not fresh, however, it doesn't automatically mean that it's not good. Frozen fruit and vegetables are picked at their optimal ripening time when the vitamin content is highest. Shortly after harvesting, they are shock-frozen and packed in light-proof airtight packs. In this way, vitamins are largely retained. With canned food, the loss is higher but these vegetables and fruit also help to make the diet healthier.
False. Women have lower testosterone levels in their bodies than men. Training using machines and having a protein-rich diet instead tend to tone the body and connective tissue by strengthening the muscles.
False. Nuts contain lots of essential fatty acids that the body needs to build cells. Valuable fats also have a positive effect on lipid levels, thus protecting blood vessels from calcification. Nuts also provide plenty of vitamins and minerals, for example vitamin E and iron. One small handful daily, for example sprinkled over salad, will benefit health.
False. Unfortunately water hardly contains any minerals. Sports drinks are ideal for returning to the body what it loses through sweat in training; they contain calcium, potassium and magnesium and thus prevent headaches or cramp as a result of dehydration.
False. In our stressful everyday lives, it is often difficult to keep to a balanced diet. Here, sports supplements can be a useful addition to meals. Of course they is no substitute for food, but they can help in optimising your diet.