Proteins
Proteins Are the Main Building Blocks for:
Muscles – they help repair muscle fibers after training and support their growth.
Immune system – they form antibodies, enzymes, and hormones.
Recovery – sufficient protein intake means faster recovery after exertion.
Without enough protein, muscles won’t grow and the body will struggle to recover after training.
How Much Protein Do I Need
• General population: 0.8–1.0 g per kg of body weight per day
• Active individuals / athletes: 1.6–2.0 g per kg of body weight per day
For a man weighing 80 kg, this means approximately 130–160 grams of protein per day.
Where to Find Protein
• Meat and fish: chicken, turkey, beef, salmon, tuna.
• Eggs: 1 egg = approx. 6–7 g of protein.
• Dairy products: yogurt, cottage cheese, skyr, kefir, cheese.
• Legumes and grains: lentils, chickpeas, beans, oats, quinoa.
• Nuts and seeds: almonds, sunflower seeds, pumpkin seeds.
• Protein supplements: powder (whey, plant-based) – suitable for supplementation, not as a main source.