Immer nur Hühnchen? 12 proteinreiche Alternativen

Athletes need protein - especially if they want to build muscle. Amino acids and proteins are indispensable because they are the building blocks of the coveted muscle tissue. But they are also the building blocks of hormones and essential for the immune system. You can't expect taste. Let alone variety. The diet of athletes is monotonous: rice, chicken, tuna. For variety: tuna, chicken and rice. And this day after day, week after week. If you also believe that this is how it has to be, then let yourself be surprised. There are more alternatives than you might think ...

12 high protein alternatives to chicken

1. shrimps, prawns and other seafood
Who doesn't like it: the delicious scampi salad? Unfortunately, it is usually prepared with plenty of mayonnaise and thus loses some of its health benefits. Because prawns or shrimps are extremely low in fat. The sea dwellers, in a less processed state, are full of high-quality ingredients. They are not only rich in easily digestible protein, but also in vitamins and minerals. Iodine, selenium and omega-3 fatty acids are present in notable amounts.

2. tofu
The meat of vegetarians and vegans. Tofu is obtained from soybeans and is offered in various forms of preparation. It usually comes as a white block in the trade and contains about 10 grams of protein per 100 grams. It is often refined during production by smoking or by the addition of various herbs and spices. Silken tofu has a particularly creamy consistency and can also be processed into protein-rich desserts. Pure tofu tastes rather boring - by sautéing and various sauces it gets more flavor. Since tofu is purely vegetable, it provides neither cholesterol nor purines, which are unfortunately contained in meat.

3. eggs
In our latitudes, almost only chicken eggs are used. Already with 3 eggs you get about 20 grams of high-quality protein. Fortunately, caged eggs are no longer available in stores. Even barn eggs do not guarantee a good life for the hens. Free-range eggs and organic eggs are the better choice here. There are also chicken eggs that come from chickens that have omega-3 fatty acids added to their feed. These can be a healthy alternative. By the way, whether the shells are brown or white doesn't matter in terms of quality or ingredients.

4. turkey
Turkey or turkey provide you with about 27 grams of protein at 250 kilocalories per 100 grams. The tender meat almost always succeeds in cooking and can be used as a short roast or cut into strips as a salad ingredient. Pay very strict attention to hygiene during preparation and make sure that raw poultry meat does not come into contact with other food. Unfortunately, poultry always poses a risk of salmonella.

5. salmon
Free-ranging salmon come from ice-cold waters, such as the North Atlantic. This makes them so special for our diet. 100 grams of fish contain only 200 calories, but provide about 20 grams of protein. The fatty acids in salmon keep our blood thin. Vitamins A, D and E, as well as iodine and selenium are also included. You can enjoy the tasty fish meat fried, boiled or smoked.

6. protein powder
Sometimes it can be difficult to get the daily protein target from natural foods. If you plan to consume 1 gram of protein per kilogram of your body weight and weigh 100 kilograms, your protein requirement is 100 grams. Many athletes, on the other hand, swear by 2 grams of protein per kilo of body weight. 200 grams of protein can be a challenge. For example, you would have to eat 25 chicken eggs every day. Or about 1000 grams of salmon. Very uncomfortable. With a protein shake made from protein powder, you can easily take in up to 50 grams or more of protein. Protein drinks are therefore an excellent protein-rich alternative.

7. beans/legumes
White beans, red beans, pinto beans, giant beans ... The variety of different types is overwhelming. Beans are enjoyed almost all over the world as a protein donor. They contain hardly any fat, but on average 8 - 10 grams of carbohydrates per 100 grams. They are rich in calcium and fiber, satiating well and keeping your blood sugar levels low. Iron and magnesium are also present in these legumes. The many ways of preparation do not allow you to get bored. Beans, by the way, should only be enjoyed when cooked. The phaseolins they contain are toxic and are only rendered harmless by the cooking process.

8. low fat yogurt
Low-fat yogurt is also a high-protein alternative to chicken. 100 grams of yogurt provide you with about 4 grams of easily digestible milk protein, plenty of calcium and low cholesterol. You can make your own yogurt in a yogurt maker or add variety to yogurt without additives by adding finely chopped fruit. Another advantage of mixing this dairy product yourself is that you have control over the amount of sugar and other ingredients. You can prepare it not only sweet, but also for dressings or as a soup.

9. beef steak
A juicy beef steak seems to be the symbol for a protein-rich diet. And indeed, 100 grams of steak provide you with up to 28 grams of protein. At the same time, the meat contains almost no carbohydrates, a lot of vitamin B12 (which is hardly found in plant foods) and little fat. High-quality meat from free-range animals is not a cheap pleasure, but especially with food it is not about quantity, but quality. Your body will thank you.

10. game
Whether venison, venison or rabbit: Game is eaten rather rarely and is reserved for certain holidays. Yet its meat is characterized by many advantages. If the game was actually shot in the wild, its fat content is very low. Since the diet of free-ranging animals is varied and diverse, the meat used contains many minerals and vitamins. The iron content is incomparably higher than in farmed animals. Since game meat is available year-round at moderate prices in the frozen food counter, it is worthwhile to bring some variety to the menu and experiment with new recipes here.

11. cottage cheese
Cottage cheese is perfect for a quick meal. It is available in all refrigerated shelves, inexpensive and ideal for takeaway. Since it is made from milk, it is very easy to digest. Cottage cheese is available not only plain, but also refined with various herbs or spring vegetables. It contains a lot of protein, but hardly any carbohydrates. 100 grams bring it to about 12 grams of protein with just 4 grams of carbohydrates and only 50 calories. Cottage cheese can also be blended in a blender to make a smooth, creamy dip that goes great with vegetables or potatoes.

12. nuts
Nuts are true little power plants and a reservoir of valuable ingredients. They contain about 10 - 25 % proteins, a high proportion of unsaturated fatty acids, thiamine, riboflavin, vitamin E, minerals and fiber. Unfortunately, nuts are very high in calories. Therefore, they should not be enjoyed in masses, but in moderation. They are versatile and ideal as a snack. Also for on the go, there are few energy and protein donors that are as high quality as the many different types of nuts and seeds.