Proteins – Essential powerhouses for your body

Protein-rich products like shakes, bars, and puddings are ubiquitous these days, promising to support muscle building and weight loss. But what do the facts say? Are proteins really only for strength athletes, and do they actually make you fat? We'll examine the most common myths surrounding proteins and show you everything you need to know about them.

5 Min

Last updated on 29.12.2025

from Michelle

Contents

The diverse functions of proteins in your body

Proteins – also known as polypeptides – are true all-rounders in the human body. Along with fats and carbohydrates, they are among the macronutrients. Their main function is to build and repair tissue. From muscles and metabolism to the immune system – proteins are the essential foundation for all vital processes. Without a minimum amount of protein, our bodies cannot function.

Biochemically, proteins can be composed of 21 different amino acids. The various possible combinations determine the specific functions of proteins in your body. But what really matters is understanding why these functions are so essential:

Enzymatic function: Many proteins act as enzymes and accelerate chemical reactions that are necessary for metabolic processes, digestion and other vital functions.

Structural role: Proteins form the basic framework for the cells and tissues of your body. Collagen, the most abundant structural protein in the human body, makes up around 30% of the total protein mass and is particularly crucial for the strength and elasticity of tissue.

Transport functions: Special transport proteins carry ions and molecules to their target locations in your tissue.

Gene regulation: Proteins play a key role in the control and activity of your genes.

Immune system: Defense proteins, such as antibodies, are essential for a strong immune system. They can recognize and fight antigens, thus protecting your body from viruses, for example.

Movement: Motor proteins are responsible for the movement of your cells and therefore also your muscles.

Signal transduction: Some proteins act as receptors or messengers that transmit hormones and other signals in the body. In this way, they regulate your metabolism.

Due to their diverse functions, proteins are not only vital , but also true all-rounders of your body.

Proteins in the diet: How much and what exactly?

The importance of protein for our health is therefore beyond question. But beyond that, you can benefit from numerous positive effects if you incorporate enough protein into your daily diet.

5 benefits of proteins at a glance:

Effective satiety: Proteins have a fascinating satiating effect and help to unconsciously reduce calorie intake.1
Protection against cravings: Proteins contribute to stabilizing blood sugar levels and thus reduce the risk of cravings.²
Avoiding the yo-yo effect: Proteins support a lasting change in diet and reduce the risk of falling back into old habits.³
Metabolism booster: Proteins stimulate metabolism and burn significantly more calories directly during digestion compared to carbohydrates and fats.⁴
Muscle building and maintenance: Proteins promote the maintenance and building of muscle mass, which increases basal metabolic rate and daily calorie expenditure.⁵

Daily protein requirements: How much do you really need?

Daily protein requirements vary greatly from person to person. Previously, the recommendation was to consume 0.8 grams of protein per kilogram of body weight . However, current scientific findings show that this should only be considered a minimum requirement. You should ensure that you never fall below this value. In many situations, a higher protein intake is not only beneficial but often necessary.

If you exercise regularly , have an active lifestyle , want to build muscle mass , or are aiming for weight loss , a daily protein intake of approximately 1.6 to 2.0 grams per kilogram of body weight is recommended. This ensures that your muscle mass is maintained and fat loss is supported , even with a reduced calorie intake.⁶ Older adults also have a higher protein requirement to prevent age-related loss of muscle mass and strength and to maintain physical performance.

Let's look at this in concrete terms: If, for example, you weigh 90 kilos and are physically active or aiming for weight loss, then your body needs between 144 and 180 grams of protein per day.

How does a protein deficiency manifest itself?

What happens if you don't consume enough protein over a prolonged period? A protein deficiency can manifest itself in a variety of ways: from dry skin and thin hair to brittle nails . In the long term, insufficient protein intake can lead to further health problems, such as chronic fatigue , difficulty concentrating , and lack of energy . These symptoms can worsen and lead to serious health problems like depression and cardiovascular disease .

Animal vs. plant proteins compared

To optimally meet your daily protein needs, it's important to pay attention not only to the quantity but also to the quality of your protein sources . Biological value plays a crucial role here. It describes how effectively a food provides all the essential amino acids your body needs to build proteins and repair tissue. A high biological value means that the protein from food can be particularly well utilized by your body to perform its vital functions.

Proteins are made up of amino acids, of which there are 21 in total. Eight of these vital amino acids are essential – meaning our bodies cannot produce them themselves. Therefore, we must obtain them through our diet.

Tip

Our Balance Shakes contain all eight of these essential amino acids that your body needs to function optimally.

Dairy products, eggs, meat, poultry, and fish are animal-based foods with high biological value. They offer a high concentration of essential amino acids and are therefore also called complete proteins. Milk proteins such as whey protein and casein offer particular advantages by ensuring a rapid yet sustained supply of essential amino acids.⁷ For the highest possible biological value, we have therefore opted for a two-component protein blend of milk protein and whey protein concentrate in our Balance Shakes.

When people think of protein, they often think of meat and dairy products, but plant-based foods also offer valuable protein sources. However, the biological value of plant-based proteins can vary. To obtain all essential amino acids in a plant-based diet, it is important to combine different protein sources .

Beans, lentils, and peas, for example, are rich in protein, but don't always have a complete amino acid profile. Combining them with grains like wheat, millet, oats, or rice ensures a complete protein intake. Vegetables such as broccoli, spinach, and asparagus also provide valuable protein. Among grains, quinoa stands out because it provides all essential amino acids and is therefore considered a complete protein. In comparison, other grains like oats and buckwheat, while also rich in protein, do not contain the complete amino acid profile.

Protein sources in detail: Your list

We'll show you the best protein-rich foods . Please note that the protein content is approximate. A 100% standard is not possible for foods due to external influences. Therefore, variations in protein content are not uncommon.

Our favorite animal protein sources

Lebensmittel	Eiweißgehalt pro 100 g	Kcal pro 100 g
SHEKO Kollagen	90 g	360 kcal
SHEKO Balance Shake (hier Vanille)	68,8 g	407 kcal
Parmesan	30,7 g	396 kcal
Hähnchenbrust, roh	23,6 g	102 kcal
Putenbrust, roh	21,8 g	119 kcal
Garnelen, roh	18,6 g	92 kcal
Lachs, roh	18 g	131 kcal
Mozzarella	17,1 g	263 kcal
Feta	15,7 g	284 kcal
Speisequark Magerstufe	12,2 g	70 kcal
Körniger Frischkäse	11,7 g	87 kcal
Skyr, Natur	11 g	64 kcal
Fettarmer griechischer Joghurt (0,2%)	10,3 g	59 kcal
Hühnerei, Größe M	7,1 g	82 kcal
Milch (1,5% Fett)	3,4 g	47 kcal

Note

Please note that specific nutritional information may vary between different brands and manufacturers.

Our favorite plant-based protein sources

Lebensmittel	Eiweißgehalt pro 100 g	Kcal pro 100 g
Kürbiskerne	35,5 g	582 kcal
Rote Linsen	27 g	362 kcal
Nudeln aus roten Linsen	26 g	334 kcal
Kidneybohnen, ungekocht	24 g	333 kcal
Mandeln	24 g	611 kcal
Leinsamen, geschrotet	22 g	539 kcal
Pistazienkerne, geröstet	20 g	608 kcal
Tempeh	19 g	193 kcal
Kichererbsen	19 g	364 kcal
Chiasamen	17 g	486 kcal
Tofu	15,5 g	127 kcal
Haferflocken	13,2 g	373 kcal
Quinoa, ungekocht	12,2 g	369 kcal
Alpro Skyr-Alternative Ohne Zucker vegan	5,8 g	61 kcal
Grüne Erbsen, ungekocht	5,7 g	81 kcal
Brokkoli, ungekocht	3,8 g	34 kcal
Blattspinat, ungekocht	2,8 g	22 kcal

Collagen: The versatile wonder protein

One structural protein deserves special attention: collagen. On social media, it's hailed as the miracle protein for radiant skin, strong hair, and healthy nails. But collagen can do so much more!

4 benefits of collagen at a glance:

Skincare from within: Collagen is considered key to promoting firm skin and reducing visible signs of aging.⁸
Maintaining your mobility: As a structural protein, collagen ensures the stability of ligaments, tendons, joints, and bones. Studies confirm the positive effect of collagen on maintaining our mobility.⁹
Minimize injury risk: Studies confirm that targeted collagen intake not only improves regeneration after exercise but also reduces the risk of injury.10
Curb your appetite: The purified protein component of hydrolyzed collagen is also considered an effective, natural appetite suppressant. Various clinical studies have shown that it promotes a feeling of fullness.¹¹

Important

Not all collagen is hydrolyzed! Collagen must first undergo a further processing step to be absorbed and distributed much better by the body.

no worries

Our collagen powder is hydrolyzed so you can benefit from the best effects!

Our clever collagen complex contains three patented, branded raw materials , each specifically tailored to the needs of different areas of the body. The tasteless and odorless powder doesn't alter the creamy consistency and natural flavor of our Balance Shakes, but it does increase the protein content of your shake by an additional 9g – your health doesn't get any better than this!

Tips for optimal protein intake

To help you optimize your daily protein intake, we've summarized the most important tips for you here.

Calculate your protein needs and track your daily protein intake, especially at the beginning of your diet change, to get a feel for the protein content of various foods.
Distribute your protein intake throughout the day. Ideally, aim for at least 30 grams of protein in every meal.
Combine different protein sources, both animal and plant-based.
Pay attention to the high quality of your protein sources.
If you get hungry between your main meals, reach for a protein-rich snack. You can find a variety of delicious recipe ideas here.
Our Balance Shakes offer you a protein-rich and complete meal that is prepared in no time.
Boost your Balance Shake with our Collagen Powder. This increases the protein content by 9g of protein (with only 36 additional calories) and allows you to benefit from the many advantages of this miracle protein.

Debunked: Common myths about proteins

Have you ever heard that protein makes you fat, or that more protein is always better? There are some persistent myths surrounding the topic of protein. We'll clarify what's true about these claims.

Myth 1: Proteins make you fat

Proteins are crucial for muscle growth and tissue repair. Excessive protein consumption, like any other calorie source, can lead to weight gain. However, with protein, this increase on the scale is often due to increased muscle mass . In this case, the higher weight is actually beneficial and desirable , because the increased muscle mass raises your basal metabolic rate. Generally, muscle mass burns more calories than fat tissue – even at rest.

Furthermore, muscles offer a number of other health benefits. They improve insulin sensitivity, reduce the risk of chronic diseases such as heart disease or diabetes, and support your overall physical performance . Muscles also contribute to better stability and coordination and can help prevent injuries . Therefore, muscle mass not only helps you burn more calories but also promotes your overall health and quality of life.

Myth 2: More protein is always better

Protein requirements are individual and depend on factors such as age, gender, activity level, and personal goals. For healthy adults, it's virtually impossible to consume a harmful amount of protein . However, if you suffer from kidney problems, you should discuss your protein intake with your doctor.

The European Food Safety Authority (EFSA) considers a protein intake of up to twice the recommended reference intake for adults to be safe, even over extended periods. Long-term consumption of up to 2 grams of protein per kilogram of body weight per day is therefore considered safe. According to current scientific findings, the tolerable upper limit is even higher, at 3.5 g per kg of body weight per day (naturally, without pre-existing medical conditions).¹²

Myth 3: Animal proteins are healthier than plant proteins

It is often claimed that animal proteins are healthier than plant proteins. While animal protein sources offer high biological value and a concentrated amount of essential amino acids, plant proteins also have significant health benefits . They are generally low in saturated fat and cholesterol, which is beneficial for heart health . Furthermore, they are rich in fiber and antioxidants , which promote healthy digestion and can help prevent cell damage. A balanced diet that includes both animal and plant protein sources is therefore particularly advantageous for your health.

Myth 4: All proteins are the same

Not all proteins are created equal – they differ significantly in their amino acid composition and availability. Different protein sources have different biological values and are therefore utilized by the body with varying degrees of efficiency . Some proteins contain all essential amino acids in optimal proportions, while others may provide some amino acids in smaller amounts. A varied mix of different protein sources ensures that you are supplied with all the necessary amino acids.

Myth 5: Proteins are only important for athletes

Proteins are important for everyone , not just athletes. They are essential for numerous bodily functions, including tissue repair and building, the production of enzymes and hormones, and supporting our immune system. Adequate protein intake is crucial for the health and well-being of all people.

Summary and recommendations

Proteins are an essential part of a balanced diet, and for good reason. They not only play a crucial role in muscle building, but also keep you feeling full for longer and regulate numerous processes in your body. Combine different, high-quality protein sources to ensure optimal intake. Our SHEKO shakes offer a simple and delicious way to increase your protein intake and support your health. Stock up now and remember to include the important structural protein collagen.