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Everything you want to know about protein

It is known that endurance athletes also have to eat enough protein: around 1.5 to 2 grams, per kilogram of body weight, per day. Even more important than the total amount of protein you eat is the spread throughout the day. We give you five Pro tips to optimize your protein intake.


  1. Eat a portion of 20-25 grams of protein four to five times, per day. Try to do this every two to three hours. 200 ml of cottage cheese, two slices of bread with egg or cheese or 200 ml of yogurt with 3 tablespoons of muesli gives you about this quantity. Do you only eat vegetable protein? Then aim at 25-30 grams at a time.

  2. Take a slightly larger portion of protein before you go to sleep. Evening is the time for recovery† The night is the recovery moment for your body. You prefer to take 0.5 g protein per kilogram of body weight in the last hour before you go to sleep. Choose slow-with-detachable protein as you can find in cottage cheese (the so-called casein protein). Milk mainly contains fast -reputable protein: whey.

  3. Vary in the type of protein that you eat. Protein consists of different building blocks: the amino acids. Nine of the twenty amino acids are essential. This means that we have to get it out of our diet. By combining different types of protein you know for sure that you will receive all the essential amino acids. Eggs are a very good source of protein. They contain all amino acids and deliver about 7 grams of protein per egg.

  4. Vegetable protein is fine. You don't need chicken, fish or steak. Although that is also good sources of protein, you can also do without. Make sure you make good combinations of protein. Whole wheat bread with peanut butter (or other nut butter), brown rice with legumes or bulgur with lentils deliver the entire spectrum of amino acids.

  5. Don't forget your carbohydrates. Protein is indeed very important. But more is not always better. You also need carbohydrates and fats to stay healthy and to recover well. Carbohydrate -rich products also provide you with important vitamins and fiber, for example. You don't need more than 2 grams of protein per kilogram of body weight.

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