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Protein calculator

CALCULATE YOUR PROTEIN NEEDS

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PROTEIN NEEDS

The supply of sufficient protein is essential for the human body. While carbohydrates and fats serve mainly as energy sources, protein is primarily needed as a building material for muscles, bones, ligaments, etc. in the body. In order to maintain the balance of the body’s own proteins despite their constant building up and degradation, enough high-quality proteins have to be ingested through the daily diet.

For time or convenience reasons, protein powders, bars or ready-to-drink shakes prove to be ideal to complete the normal diet. For athletes, not only the total quantity, but also the kinds of protein taken as well as the ingestion timing are important.

The distribution of the daily protein intake over several portions is recommended. In the process, a serving should deliver about 20-30 g of protein and be taken every 3-5 hours. Ideally, the protein intake is distributed over the three main meals plus snacks, the last of which is a late meal before bedtime.

The tabs below provide protein recommendations for different targets and phases. These recommendations serve as a guideline and also depend on individual health, body composition and physical activity. The recommended daily amount of protein for recreational sporty people without special training or nutritional targets is of 1.3-1.8 g/kg of body weight.(1, 2)

Literature:
1) Hot Topic Protein im Sport Version 3.0, hrsg. von Swiss Sports Nutrition Society, November 2016
2) Proteine in der Ernährung des Menschen (2011), hrsg. von Eidgenössische Ernährungskommission, Mai 2011

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POWER & MUSCLE CONSTITUTION

In weight training and bodybuilding, protein intake recommendations of up to 4.0 g/kg of body weight and per day were propagated. Such enormous quantities were never based on evidence and are also not recommended in serious scientific sources.

As indicated by various scientific evidence, normal weight people who want to build up muscle mass should follow a daily protein intake of 1.4-3.3 g/kg of body weight. Sports science institutions recommend a protein supply of 1.3-1.8 g/kg of body weight for adults who are intensively exercising.(1) Noadditional muscle growth was observed with intakes of more than 2.6 g/kg of body weight, but fat accumulation could be reduced during a high calorie diet (mass phase/bulking).(2, 3)

If, for some reasons, the total energy intake is reduced (calorie deficit), it is advisable to proportionally increase the protein intake to 1.8-2.7 g/kg of body weight (see also definition & diet or weight reduction).

Literature:
1) Hot Topic Protein im Sport Version 3.0, hrsg. von Swiss Sports Nutrition Society, November 2016
2) Leaf A., Antonio J.: The effects of overfeeding on body composition: the role of macronutrient composition - a narrative review, Int J Exerc Sci. (2017)
3) Antonio J et al.: A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women - a follow-up investigation, J Int Soc Sports Nutr. (2015)

DEFINITION & DIET

When the body's energy balance is negative, proteins are also used as energy source. Therefore, the proportional increase of protein intake is particularly important in such a situation. Consequently, in case of a low energy intake, slightly higher quantities of 1.8-2.7 g protein per kg of body weight are recommended. Dietary proteins have an effect on satiety and body composition. The intake of protein leads to a higher satiety than equal amounts of energy from carbohydrates or fat. Protein requires also more energy for digestion, which means less net calories. In addition, the fat-free body mass (lean muscle mass) is better preserved with a simultaneous decrease of body fat. (1, 2) 

Literature:
1) Hot Topic Protein im Sport Version 3.0, hrsg. von Swiss Sports Nutrition Society, November 2016
2) Proteine in der Ernährung des Menschen (2011), hrsg. von Eidgenössische Ernährungskommission, Mai 2011

WEIGHT REDUCTION

As proteins are also used as an energy source by the body when the total energy supply is insufficient, an increase of protein intake during a calorie restriction diet is important. Individuals with a vegetarian or vegan diet must particularly pay attention to cover their needs for essential amino acids, which cannot be produced by the body itself. The intake of protein leads to a higher satiety than equal amounts of energy from carbohydrates or fat. Protein requires also more energy for digestion, which means less net calories. In addition, the fat-free body mass (lean muscle mass) is better preserved with a simultaneous decrease of body fat. (1)
In case of an intended weight loss (calorie deficit) of physically active persons, a protein amount of 1.8-2.7 g/kg of body weight per day is recommended.(2)
For overweight or obese people with no physical activity and normal renal function, a protein intake of 1.2-1.5 g/kg of body weight per day is recommended.(1)

Literature:
1) Proteine in der Ernährung des Menschen (2011), hrsg. von Eidgenössische Ernährungskommission, Mai 2011
2) Hot Topic Protein im Sport Version 3.0, hrsg. von Swiss Sports Nutrition Society, November 2016

REGENERATION

Protein not only supports muscle growth, but also the maintenance and the regeneration of the muscles after exercising, which is often neglected, especially by endurance athletes. As a matter of fact, protein requirements are highly dependant on daily exercise volume and intensity. However, different protein recommendations depending on type of sport hardly makes sense. Also whether muscle build-up or endurance is trained is only of limited importance. Protein recommendations are rather about supporting specific training phases and targets. Accordingly, there is nowadays a uniform, sport-independent recommendation for protein intake. For physically active adults, this represents 1.3-1.8 g/kg of body weight per day.(1)

Literatur:
1) Hot Topic Protein im Sport Version 3.0, hrsg. von Swiss Sports Nutrition Society, November 2016

AGE & HEALTH

As elderly people have an increased risk of disease and malnutrition, sufficient protein supply and energy intake is of great importance for this population group. If illness, injury or being bedridden are added, an adequate protein supply becomes even more important. With regard to bone health in age, especially to fracture prevention, a protein intake of 1.2 g/kg of body weight per day is recommended – provided a sufficient energy intake (!) - to prevent the reduction of body proteins and muscles.

If the energy supply gets short due to illness or other reasons (e.g. lack of appetite), a proportionately increased protein intake becomes all the more important.(1) In severe, muscle-wasting illnesses but still stable energy balance, even 1.2-1.5 g/kg of body weight daily are recommended. Additional physical activity increases the protein needs to 1.3-1.8 g/kg of body weight.

For aged people with wasting illnesses it is particularly important to consider relatively larger portion sizes of protein, namely 25-30 g.(2)

Literature:
1) Proteine in der Ernährung des Menschen (2011), hrsg. von Eidgenössische Ernährungskommission, Mai 2011
2) Paddon-Jones D., Rasmussen B. B.: Dietary protein recommendations and the prevention of sarcopenia, Curr Opin Clin Nutr Metab Care (2009)


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Protein 50 Bar Chocolate 4 x 50 g
Protein 50 Bar Chocolate 4 x 50 g Short info
CHF CHF 11.20
  • Only 2 g of impact carbs in a bar
  • Very tasty chocolate bar with 50% of proteins
  • Without choco coating
Whey Isolate 94/ Whey Protein 94
Whey Isolate 94/ Whey Protein 94 Short info
CHF CHF 0.00
  • Highest quality level
  • Perfect for muscle build-up and dieting
  • Protein content of up to 90% (neutral flavour)
  • Lactose-free, low in fat and carbohydrates
BCAA CAPSULES
BCAA CAPSULES Short info
CHF CHF 48.00
  • Proportion of 3:1:1
  • Targeted supplementation of the 3 essential amino acids
  • Neutral tasting capsules, easy dosage
Low Carb Protein Shake
Low Carb Protein Shake Short info
CHF CHF 0.00
  • With 300 mg L-carnitine per portion
  • 1 portion (25 g powder + 300 ml of low fat or skimmed milk) covers about ¼ of the daily needs in 10 selected vitamins
  • Enriched with precious food fibres
PREMIUM WHEY HYDRO
PREMIUM WHEY HYDRO Short info
CHF CHF 0.00
  • High quality matrix of whey protein isolate and hydrolysates
  • Reinforced with HMB for a shortened catabolic phase
  • With CFM Nitro for increased NO synthesis
  • Lactose-free, to be prepared with water or milk
Whey Protein Chips  - MHD 7.2019
Whey Protein Chips - MHD 7.2019 Short info
CHF CHF 0.00
  • 17 g of high quality protein per portion
  • low fat – only 3.5 g of fat per portion
  • only 131 kcal per portion
Sports Water PROTEIN - MHD 06.19
Sports Water PROTEIN - MHD 06.19 Short info
CHF CHF 4.00
  • Protein drink with 20 g high quality whey isolate
  • Refreshing coconut water with pineapple flavour
  • Low carb, lactose free
BCAA Instant
BCAA Instant Short info
CHF CHF 24.00
  • Essential branched-chain amino acids
  • Optimised ratio of 3:1:1
  • Cola flavour or neutral
Pro Recovery
Pro Recovery Short info
CHF CHF 0.00
  • High quality protein sources, among others colostrum
  • Low in lactose
  • No artificial sweeteners
Whey Concentrate
Whey Concentrate Short info
CHF CHF 0.00
  • Whey protein concentrate 
  • Swiss raw material quality
  • Best price-performance ratio
  • For developing and maintaining muscle mass
Whey Triple Source Protein
Whey Triple Source Protein Short info
CHF CHF 0.00
  • Whey protein from isolate, concentrate, hydrolysate
  • Protein content of up to 78%
  • Attractive price-performance ratio (swiss made)
Protein Smoothie  - MHD 5.19
Protein Smoothie - MHD 5.19 Short info
CHF CHF 0.00
  • High quality, targeted basic product. Intake just before or after exertion
  • No added sugars
  • Low in fat
Protein Drink
Protein Drink Short info
CHF CHF 0.00
  • High-quality whey protein smoothies / drinks in four tasty flavour
  • High protein content (~26 g)
  • No added sugar
Whey Pepto Leucine
Whey Pepto Leucine Short info
CHF CHF 0.00
  • Minimum portion size to stimulate the protein synthesis
  • 41% of branched chain amino acids (BCAA) partly in peptide form
  • 5 g of leucine per portion
Casein
CHF CHF 0.00
  • micellar casein from cross-flow microfiltration
  • long lasting amino acid provision
  • naturally rich in calcium, phosphorus and potassium
Carnipure
Carnipure Short info
CHF CHF 35.00
  • individual dosage
  • certified product quality
  • best value product
Protein Low Carb Bar
Protein Low Carb Bar Short info
CHF CHF 0.00
  • Low-carb protein bars containing more than 30% protein
  • Exclusively based on high-quality milk protein
  • Only 2 g of sugar per bar
  • High in fiber, gluten free
Protein Bar 50
Protein Bar 50 Short info
CHF CHF 0.00
  • Only 2 g of impact carbs in a bar
  • Very tasty chocolate bar with 50% of proteins
  • Without choco coating
Amino EAC
Amino EAC Short info
CHF CHF 35.00
  • All essential and semi-essential amino acids
  • Very high leucine content (2400 mg/12 tabl.)
  • Total BCAA (5200 mg/12 tabl.)
Carnitin 1000 Ampulle
Carnitin 1000 Ampulle Short info
CHF CHF 0.00
  • Enriched with vitamins of the B-complex and C as well as with the minerals magnesium and zinc
  • Utilisation of high-quality L-CARNIPURE®; 100% pure L-carnitine (0.0% D-carnitine)
  • Easy to take
Vegan Protein
Vegan Protein Short info
CHF CHF 45.00
  • vegan protein composition without animal components
  • innovative protein composition based on sunflower, pumpkin and carob seeds as well as peas and rice
  • gluten free, lactose free
Protein Pancake - MHD 7.2019
Protein Pancake - MHD 7.2019 Short info
CHF CHF 19.50
  • extra rich in protein 27 g per portion
  • for breakfast or tasty snack
  • easy preparation
Creatine Pyrumax
Creatine Pyrumax Short info
CHF CHF 49.50
  • Creatine improves the performance in successive bursts of short-term, high intensity exercise
  • Innovative product formulation, based on 3 ingredients
  • Maximum guarantee of certified quality and purity
Creatine Monohydrate
Creatine Monohydrate Short info
CHF CHF 29.50
  • Creapure® creatine quality
  • Free of residue and impurities
  • Low price
Glutaminpeptid
Glutaminpeptid Short info
CHF CHF 35.00
  • Average molecular weight 6500 D
  • Free of lactose and milk protein. 100% vegetal
  • Practical neutral taste
Amino Force
Amino Force Short info
CHF CHF 34.00
  • High content in BCAA of 240 mg/g pure protein in powder
  • Very low molecular weight: 65% < 500 D, 26% < 2000 D
  • Slight bitter taste
Multi Protein
Multi Protein Short info
CHF CHF 0.00
  • Support the protein synthesis (muscle growth)
  • Minimises the muscle mass reduction after an effort and promotes the new muscle growth
  • Amino acid pattern with high content of essential amino acid, including BCAA
Protein 36
Protein 36 Short info
CHF CHF 0.00
  • Protein-carbohydrate bar containing 36% protein
  • Low sugar 
  • With milk protein and wheat protein hydrolysate
Protein 34
Protein 34 Short info
CHF CHF 0.00
  • Protein-carbohydrate bar containing more than 34% protein
  • High-quality milk protein 
  • Chocolate covered
Beta Alanine
Beta Alanine Short info
CHF CHF 32.50
  • Suitable for competition and power athletes in high-intensity, anaerobic lactic sports. 
  • Intracellular acid buffer
  • Special tablet formulation considering the kinetic properties of Beta Alanine
L-Glutamine
L-Glutamine Short info
CHF CHF 29.50
  • 100% pure L-glutamine – free amino acids without by-products
  • free of gluten, lactose and milk protein
  • vegetal
Amino 12500
Amino 12500 Short info
CHF CHF 0.00
  • Maximum dosage of 12500 mg of amino acids per drinking ampoule of 25 ml, among which, 1100 mg BCAA, 2000 mg L-ornithine, 2000 mg L-arginine
  • Enriched with vitamins B6 and pantothenic acids
  • Practical and handy
Sunflower Protein
Sunflower Protein Short info
CHF CHF 59.00
  • Innovative protein matrix from organic farming
  • 52% protein for build-up and maintenance of muscle mass
  • To enrich shakes, muesli, yoghurts or smoothies
Egg Albumen
Egg Albumen Short info
CHF CHF 38.00
  • For build-up and maintenance of muscle mass
  • 100% pure egg albumen powder, containing 82% of protein (neutral taste)
  • Free of lactose, low carb, low fat, no additives