{"id":21995,"date":"2023-07-13T14:46:07","date_gmt":"2023-07-13T14:46:07","guid":{"rendered":"https:\/\/this-is-vegan.com\/vegan-sports-nutrition-how-a-good-protein-supply-succeeds\/"},"modified":"2023-07-14T19:50:55","modified_gmt":"2023-07-14T19:50:55","slug":"vegan-sports-nutrition-how-a-good-protein-supply-succeeds","status":"publish","type":"post","link":"https:\/\/this-is-vegan.com\/en\/vegan-sports-nutrition-how-a-good-protein-supply-succeeds\/","title":{"rendered":"Vegan sports nutrition &#8211; How a good protein supply succeeds"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"21995\" class=\"elementor elementor-21995 elementor-21455\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5bb1f7cb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5bb1f7cb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3d46ed2b\" data-id=\"3d46ed2b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-37432bbe elementor-widget elementor-widget-text-editor\" data-id=\"37432bbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">An <\/span>athletically active lifestyle or even<b> intensive weight training in combination with a vegan diet<\/b><span style=\"font-weight: 400;\">  &#8211; the <strong>myth of insufficient protein supply<\/strong> quickly comes to mind. Not only do <strong>prominent role models<\/strong> show how plant-based foods can optimally support the body during athletic activities, but some <strong>nutrition societies<\/strong> also advocate this stance. But how many grams of protein do you need per kilogram of body weight? And which proteins are particularly suitable and cover the daily requirement of the essential amino acid lysine?  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">With this article we provide you <\/span><b>all the important information on the subject of vegan protein supply in sports<\/b><span style=\"font-weight: 400;\"> and make you fit for your everyday nutrition.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b3c2005 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"b3c2005\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;,&quot;h3&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;numbers&quot;,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tVegan sports nutrition - How a good protein supply succeeds\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__b3c2005\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-down\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__b3c2005\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-up\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M240.971 130.524l194.343 194.343c9.373 9.373 9.373 24.569 0 33.941l-22.667 22.667c-9.357 9.357-24.522 9.375-33.901.04L224 227.495 69.255 381.516c-9.379 9.335-24.544 9.317-33.901-.04l-22.667-22.667c-9.373-9.373-9.373-24.569 0-33.941L207.03 130.525c9.372-9.373 24.568-9.373 33.941-.001z\"><\/path><\/svg><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__b3c2005\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7df03a61 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7df03a61\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-645c4718\" data-id=\"645c4718\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-263b0590 elementor-widget elementor-widget-image\" data-id=\"263b0590\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/tidd.ly\/3sK90NG\" target=\"_blank\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1160\" height=\"770\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-1160x770.jpg\" class=\"attachment-large size-large wp-image-21461\" alt=\"gut durchtrainierte Frau von hinten im schwarzem Sport Bh und blonden Haaren\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-1160x770.jpg 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-800x531.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-1536x1020.jpg 1536w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-2048x1360.jpg 2048w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-320x212.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-560x372.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-1920x1275.jpg 1920w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Sport-Vegan-Eiweiss-scaled.jpg 2560w\" sizes=\"(max-width: 1160px) 100vw, 1160px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-66444960 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"66444960\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1f37c482\" data-id=\"1f37c482\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-33660024 elementor-widget elementor-widget-heading\" data-id=\"33660024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Popular sport vs. competitive sport<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bbe1d45 elementor-widget elementor-widget-text-editor\" data-id=\"7bbe1d45\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">First of all must be distinguished between <\/span><b>active people<\/b><span style=\"font-weight: 400;\">who do sport in their free time about four to five times a week and less than one hour a day and <\/span><b>Competitive athletes<\/b><span style=\"font-weight: 400;\">  can be distinguished. The latter have a large training workload, take part in competitions and accordingly have different demands on the nutrients supplied. The  <\/span><a href=\"https:\/\/www.dge.de\/presse\/meldungen\/2020\/positionspapier-zur-proteinzufuhr-im-sport\/\"><b>Thus, additional requirements generally depend on the type of sport, intensity, duration, frequency, and any competitive phases<\/b> <b>depending<\/b><\/a><span style=\"font-weight: 400;\">. <\/span> <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4e56d988 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4e56d988\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fd96dda\" data-id=\"fd96dda\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b07eaa3 elementor-widget__width-auto elementor-widget elementor-widget-html\" data-id=\"4b07eaa3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t\n<!-- START ADVERTISER: vantastic-foods.com DE from awin.com -->\n\n<a rel=\"sponsored\" href=\"https:\/\/www.awin1.com\/cread.php?s=2443652&amp;v=15953&amp;q=368778&amp;r=582755\">\n    <img decoding=\"async\" src=\"https:\/\/www.awin1.com\/cshow.php?s=2443652&amp;v=15953&amp;q=368778&amp;r=582755\" border=\"0\">\n<\/a>\n\n<!-- END ADVERTISER: vantastic-foods.com DE from awin.com -->\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4596c835 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4596c835\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-496f37d2\" data-id=\"496f37d2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-97f8203 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"97f8203\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7081e88a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7081e88a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-69cd4c17\" data-id=\"69cd4c17\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6efe3ff5 elementor-widget elementor-widget-heading\" data-id=\"6efe3ff5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Why does the body need proteins at all?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f184ff7 elementor-widget elementor-widget-text-editor\" data-id=\"1f184ff7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Along with carbohydrates and fats, proteins belong to the macronutrients. They provide the body with important  <\/span><b>Amino acids<\/b><span style=\"font-weight: 400;\">which serve as building blocks for new proteins. Eight of the 20 amino acids in total are considered  <\/span><b>essential <\/b><span style=\"font-weight: 400;\">&#8211; the body cannot produce them itself and we must supply them through food. <\/span> <\/p>\n<p><b>Proteins are involved in numerous processes in the human body<\/b><span style=\"font-weight: 400;\">. We would like to present you an overview of the main functions here.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-391dea4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"391dea4\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0513357\" data-id=\"0513357\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-329d281 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"329d281\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-dumbbell\" viewBox=\"0 0 640 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-9b48cd5\" data-id=\"9b48cd5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c1da28d elementor-widget elementor-widget-heading\" data-id=\"c1da28d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Muscle movement<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecd7a36 elementor-widget elementor-widget-text-editor\" data-id=\"ecd7a36\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Myosins and actins ensure the contraction of muscles and thus make movements possible.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-0a53484 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0a53484\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-b3f3dcf\" data-id=\"b3f3dcf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3645d91 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"3645d91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-shield-virus\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224,192a16,16,0,1,0,16,16A16,16,0,0,0,224,192ZM466.5,83.68l-192-80A57.4,57.4,0,0,0,256.05,0a57.4,57.4,0,0,0-18.46,3.67l-192,80A47.93,47.93,0,0,0,16,128C16,326.5,130.5,463.72,237.5,508.32a48.09,48.09,0,0,0,36.91,0C360.09,472.61,496,349.3,496,128A48,48,0,0,0,466.5,83.68ZM384,256H371.88c-28.51,0-42.79,34.47-22.63,54.63l8.58,8.57a16,16,0,1,1-22.63,22.63l-8.57-8.58C306.47,313.09,272,327.37,272,355.88V368a16,16,0,0,1-32,0V355.88c0-28.51-34.47-42.79-54.63-22.63l-8.57,8.58a16,16,0,0,1-22.63-22.63l8.58-8.57c20.16-20.16,5.88-54.63-22.63-54.63H128a16,16,0,0,1,0-32h12.12c28.51,0,42.79-34.47,22.63-54.63l-8.58-8.57a16,16,0,0,1,22.63-22.63l8.57,8.58c20.16,20.16,54.63,5.88,54.63-22.63V112a16,16,0,0,1,32,0v12.12c0,28.51,34.47,42.79,54.63,22.63l8.57-8.58a16,16,0,0,1,22.63,22.63l-8.58,8.57C329.09,189.53,343.37,224,371.88,224H384a16,16,0,0,1,0,32Zm-96,0a16,16,0,1,0,16,16A16,16,0,0,0,288,256Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-88f3181\" data-id=\"88f3181\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b8ebac0 elementor-widget elementor-widget-heading\" data-id=\"b8ebac0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Defense and protection<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c98af9f elementor-widget elementor-widget-text-editor\" data-id=\"c98af9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Antibodies are important for immune function and serve to defend against infections.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-274a4b9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"274a4b9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5dcc2b0\" data-id=\"5dcc2b0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-514f985 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"514f985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-utensils\" viewBox=\"0 0 416 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.9 15.2c.8 4.7 16.1 94.5 16.1 128.8 0 52.3-27.8 89.6-68.9 104.6L168 486.7c.7 13.7-10.2 25.3-24 25.3H80c-13.7 0-24.7-11.5-24-25.3l12.9-238.1C27.7 233.6 0 196.2 0 144 0 109.6 15.3 19.9 16.1 15.2 19.3-5.1 61.4-5.4 64 16.3v141.2c1.3 3.4 15.1 3.2 16 0 1.4-25.3 7.9-139.2 8-141.8 3.3-20.8 44.7-20.8 47.9 0 .2 2.7 6.6 116.5 8 141.8.9 3.2 14.8 3.4 16 0V16.3c2.6-21.6 44.8-21.4 48-1.1zm119.2 285.7l-15 185.1c-1.2 14 9.9 26 23.9 26h56c13.3 0 24-10.7 24-24V24c0-13.2-10.7-24-24-24-82.5 0-221.4 178.5-64.9 300.9z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-3ce13e6\" data-id=\"3ce13e6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65ed421 elementor-widget elementor-widget-heading\" data-id=\"65ed421\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Metabolism<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24405af elementor-widget elementor-widget-text-editor\" data-id=\"24405af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Enzymes such as amylase or pepsin are involved in metabolic processes and act as biocatalysts. They can accelerate biochemical reactions in the body.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-17cd590 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"17cd590\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-950d9a8\" data-id=\"950d9a8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1201396 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"1201396\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-lightbulb\" viewBox=\"0 0 352 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M176 80c-52.94 0-96 43.06-96 96 0 8.84 7.16 16 16 16s16-7.16 16-16c0-35.3 28.72-64 64-64 8.84 0 16-7.16 16-16s-7.16-16-16-16zM96.06 459.17c0 3.15.93 6.22 2.68 8.84l24.51 36.84c2.97 4.46 7.97 7.14 13.32 7.14h78.85c5.36 0 10.36-2.68 13.32-7.14l24.51-36.84c1.74-2.62 2.67-5.7 2.68-8.84l.05-43.18H96.02l.04 43.18zM176 0C73.72 0 0 82.97 0 176c0 44.37 16.45 84.85 43.56 115.78 16.64 18.99 42.74 58.8 52.42 92.16v.06h48v-.12c-.01-4.77-.72-9.51-2.15-14.07-5.59-17.81-22.82-64.77-62.17-109.67-20.54-23.43-31.52-53.15-31.61-84.14-.2-73.64 59.67-128 127.95-128 70.58 0 128 57.42 128 128 0 30.97-11.24 60.85-31.65 84.14-39.11 44.61-56.42 91.47-62.1 109.46a47.507 47.507 0 0 0-2.22 14.3v.1h48v-.05c9.68-33.37 35.78-73.18 52.42-92.16C335.55 260.85 352 220.37 352 176 352 78.8 273.2 0 176 0z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ff08277\" data-id=\"ff08277\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3385bdb elementor-widget elementor-widget-heading\" data-id=\"3385bdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Energy supplier<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db66402 elementor-widget elementor-widget-text-editor\" data-id=\"db66402\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">In the starvation state, for example, proteins stored in the muscles can be used for energy production. They can provide up to four kilocalories of energy per gram of protein.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-57c0d03 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"57c0d03\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-dafa60a\" data-id=\"dafa60a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ac91e24 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"ac91e24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-bone\" viewBox=\"0 0 640 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M598.88 244.56c25.2-12.6 41.12-38.36 41.12-66.53v-7.64C640 129.3 606.7 96 565.61 96c-32.02 0-60.44 20.49-70.57 50.86-7.68 23.03-11.6 45.14-38.11 45.14H183.06c-27.38 0-31.58-25.54-38.11-45.14C134.83 116.49 106.4 96 74.39 96 33.3 96 0 129.3 0 170.39v7.64c0 28.17 15.92 53.93 41.12 66.53 9.43 4.71 9.43 18.17 0 22.88C15.92 280.04 0 305.8 0 333.97v7.64C0 382.7 33.3 416 74.38 416c32.02 0 60.44-20.49 70.57-50.86 7.68-23.03 11.6-45.14 38.11-45.14h273.87c27.38 0 31.58 25.54 38.11 45.14C505.17 395.51 533.6 416 565.61 416c41.08 0 74.38-33.3 74.38-74.39v-7.64c0-28.18-15.92-53.93-41.12-66.53-9.42-4.71-9.42-18.17.01-22.88z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a220f1a\" data-id=\"a220f1a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3553307 elementor-widget elementor-widget-heading\" data-id=\"3553307\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Structure<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85329a2 elementor-widget elementor-widget-text-editor\" data-id=\"85329a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">We also owe the stability and strength of bones, tendons, hair or nails to proteins. Important representatives are collagen and keratin.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6710c00 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6710c00\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-50b1a37\" data-id=\"50b1a37\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b5ff870 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"b5ff870\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-angle-double-right\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M224.3 273l-136 136c-9.4 9.4-24.6 9.4-33.9 0l-22.6-22.6c-9.4-9.4-9.4-24.6 0-33.9l96.4-96.4-96.4-96.4c-9.4-9.4-9.4-24.6 0-33.9L54.3 103c9.4-9.4 24.6-9.4 33.9 0l136 136c9.5 9.4 9.5 24.6.1 34zm192-34l-136-136c-9.4-9.4-24.6-9.4-33.9 0l-22.6 22.6c-9.4 9.4-9.4 24.6 0 33.9l96.4 96.4-96.4 96.4c-9.4 9.4-9.4 24.6 0 33.9l22.6 22.6c9.4 9.4 24.6 9.4 33.9 0l136-136c9.4-9.2 9.4-24.4 0-33.8z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-45cbb94\" data-id=\"45cbb94\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-982972d elementor-widget elementor-widget-heading\" data-id=\"982972d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Transportation<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-082ac1a elementor-widget elementor-widget-text-editor\" data-id=\"082ac1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Proteins bind, for example, hormones, fatty acids, oxygen or even iron to transport them in the bloodstream.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-57c447a8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"57c447a8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-65ae782f\" data-id=\"65ae782f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1e1c056 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1e1c056\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c4b3d7c elementor-widget elementor-widget-heading\" data-id=\"5c4b3d7c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">How much protein do we need daily?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6adbf54c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6adbf54c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-47a289be\" data-id=\"47a289be\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-842ce0f elementor-widget elementor-widget-text-editor\" data-id=\"842ce0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/protein\/?L=0\"><br \/>\n  <span style=\"font-weight: 400;\">German Nutrition Society (DGE)<\/span><br \/>\n<\/a><span style=\"font-weight: 400;\"> recommends that adults of normal weight, including those who regularly engage in recreational sports, consume a daily intake of <\/span><b>0.8 grams of protein per kilogram of body weight per day<\/b><span style=\"font-weight: 400;\">. <\/span> <\/p>\n<p><span style=\"font-weight: 400;\">According to the DGE, infants, children and adolescents, pregnant and breastfeeding women, and people over the age of 65 have an increased need. Also  <\/span><a href=\"https:\/\/www.dge.de\/presse\/meldungen\/2020\/positionspapier-zur-proteinzufuhr-im-sport\/\"><br \/>\n  <span style=\"font-weight: 400;\">Competitive athletes<\/span><br \/>\n<\/a><span style=\"font-weight: 400;\"> an increased intake of <\/span><b>1.2 &#8211; 2.0 g\/kg body weight\/day.<\/b><span style=\"font-weight: 400;\"> is recommended. <\/span> <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ac96559 elementor-widget__width-auto elementor-widget elementor-widget-html\" data-id=\"7ac96559\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<iframe sandbox=\"allow-popups allow-scripts allow-modals allow-forms allow-same-origin\" style=\"width:120px;height:240px;\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" frameborder=\"0\" src=\"\/\/ws-eu.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&amp;OneJS=1&amp;Operation=GetAdHtml&amp;MarketPlace=DE&amp;source=ss&amp;ref=as_ss_li_til&amp;ad_type=product_link&amp;tracking_id=tiv0f-21&amp;language=de_DE&amp;marketplace=amazon&amp;region=DE&amp;placement=B084BPC5QV&amp;asins=B084BPC5QV&amp;linkId=73677e8bdfe92544335d45853aa106db&amp;show_border=true&amp;link_opens_in_new_window=true\"><\/iframe>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18968bda elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"18968bda\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4b3a1d72 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b3a1d72\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-633454a3\" data-id=\"633454a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5c2e2b77 elementor-widget elementor-widget-heading\" data-id=\"5c2e2b77\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Are vegan living people sufficiently supplied with proteins?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ac87ecf elementor-widget elementor-widget-text-editor\" data-id=\"4ac87ecf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A safety margin is already included in the above recommendations, nevertheless some publications recommend <\/span><b>a slightly increased intake of 0.9 &#8211; 1.0 g\/kg body weight\/day in the case of a vegan diet<\/b><span style=\"font-weight: 400;\">  (Rittenau, 2019). In this way, the lower digestibility as well as the lower biological value of vegetable proteins can be compensated. Apart from that, however:  <\/span><b>If sufficient calories are consumed, the protein requirement is usually also met<\/b><span style=\"font-weight: 400;\">. <\/span> <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-355ec705 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"355ec705\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1f103528\" data-id=\"1f103528\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1c25813b elementor-widget__width-auto elementor-widget elementor-widget-html\" data-id=\"1c25813b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t\n<!-- START ADVERTISER: bahn.de - Reise- und Mobilit\u00e4tsportal from awin.com -->\n\n<a rel=\"sponsored\" href=\"https:\/\/www.awin1.com\/cread.php?s=2475983&amp;v=14964&amp;q=372430&amp;r=582755\">\n    <img decoding=\"async\" src=\"https:\/\/www.awin1.com\/cshow.php?s=2475983&amp;v=14964&amp;q=372430&amp;r=582755\" border=\"0\">\n<\/a>\n\n<!-- END ADVERTISER: bahn.de - Reise- und Mobilit\u00e4tsportal from awin.com -->\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-320c08ac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"320c08ac\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3e083bac\" data-id=\"3e083bac\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-279b137d elementor-widget elementor-widget-text-editor\" data-id=\"279b137d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>All three recommendations, i.e., 0.8, 0.9, and 1.0 g\/kg body weight\/day, <b>can be easily implemented by a purely vegan diet<\/b> (Rittenau, 2019). According to the <a href=\"https:\/\/www.dge.de\/presse\/meldungen\/2020\/positionspapier-zur-proteinzufuhr-im-sport\/\">DGE<\/a>, it is also important to remember that the consumption of plant-based protein sources is usually accompanied by a higher intake of <b>fiber, carbohydrates, vitamins and phytochemicals<\/b>, as well as a lower consumption of saturated fats. This can have a positive effect on health.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f9b89ce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f9b89ce\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-46f3ba9c\" data-id=\"46f3ba9c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4078a853 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4078a853\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-533411df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"533411df\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-27df34f8\" data-id=\"27df34f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-396e82cc elementor-widget elementor-widget-heading\" data-id=\"396e82cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Can you build muscle vegan?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdafa94 elementor-widget elementor-widget-text-editor\" data-id=\"fdafa94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b>Yes!<\/b> This is shown not only by well-known <a href=\"https:\/\/this-is-vegan.com\/en\/vegan-athletes-top-10-athletes-their-plant-based-diet\/\" target=\"_blank\" rel=\"noopener\">vegan athletes<\/a> such as <a href=\"https:\/\/this-is-vegan.com\/en\/from-germanys-strongest-man-to-game-changer-interview-with-patrik-baboumian\/\" target=\"_blank\" rel=\"noopener\">Patrik Baboumian<\/a> or <a href=\"https:\/\/this-is-vegan.com\/en\/the-vegan-gladiator-in-the-interview-ralf-moeller-reveals-his-secret-recipe-for-a-60-biceps\/\" target=\"_blank\" rel=\"noopener\">Ralf M\u00f6ller<\/a>, but also by position papers such as that of the Academy of Nutrition and Dietetics<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27886704\/\" target=\"_blank\" rel=\"noopener\">(AND<\/a>).  <\/p>\n<p>In competitive sports, however, it is not only important to ensure a sufficient intake, but also an <b>optimal protein supply<\/b>.  <\/p>\n<p>In addition to selecting appropriate foods, it is beneficial to <b>evenly<\/b> distribute protein intake <b>over<\/b> three to four meals <b>throughout the day<\/b>. In addition, care must be taken to ensure an <b>adequate supply of energy<\/b> from whole plant foods, as the requirement is increased during vigorous physical activity.  <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-06c0971 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"06c0971\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-477140a\" data-id=\"477140a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c6fc81 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4c6fc81\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c2419d9 elementor-widget elementor-widget-html\" data-id=\"c2419d9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"vegan-placeholder-body vegan-entity-placement\" id=\"vegan-2488592364\"><div id=\"vegan-651486526\"><a href=\"https:\/\/t.adcell.com\/p\/click?promoId=390721&slotId=84592\" target=\"_blank\" >\r\n    <img decoding=\"async\" src=\"https:\/\/t.adcell.com\/p\/image?promoId=390721&slotId=84592\" width=\"300\" height=\"250\" border=\"0\" alt=\"MIAMIO\" \/>\r\n<\/a><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e65656 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3e65656\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d69d1f8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d69d1f8\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-36744157\" data-id=\"36744157\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b9833cc elementor-widget elementor-widget-heading\" data-id=\"b9833cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Protein rich vegan food<\/h2>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-43a6c9d3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"43a6c9d3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5d820df9\" data-id=\"5d820df9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-74103c3 elementor-widget elementor-widget-text-editor\" data-id=\"74103c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">The selection of protein-rich vegan foods is large and just as <\/span><b>diverse <\/b><span style=\"font-weight: 400;\">should also be designed the daily menu. <\/span> <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3614fb15 elementor-widget elementor-widget-image\" data-id=\"3614fb15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/tidd.ly\/3UaOgdC\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1160\" height=\"773\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-1160x773.jpg\" class=\"attachment-large size-large wp-image-21463\" alt=\"Runder wei\u00dfer Teller mit verschiedenen H\u00fclsenfr\u00fcchten wie Buchweizen, Erdn\u00fcsse, Linsen, Kichererbsen, Reis, K\u00fcrbiskernen und Waln\u00fcssen\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-1160x773.jpg 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-800x533.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-1536x1024.jpg 1536w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-2048x1365.jpg 2048w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-320x213.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-560x373.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-1920x1280.jpg 1920w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Vegane-Proteine-Huelsenfruechte-Sport-scaled.jpg 2560w\" sizes=\"(max-width: 1160px) 100vw, 1160px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cf2a162 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cf2a162\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4377f75\" data-id=\"4377f75\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f1e717f elementor-widget elementor-widget-text-editor\" data-id=\"3f1e717f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A particularly high protein content have <\/span><b>Pumpkin seeds, hemp seeds, peanuts, flax seeds, sunflower seeds or almonds<\/b><span style=\"font-weight: 400;\">  on. However, since these are not consumed in large quantities, represent  <\/span><b>Tofu, tempeh and other soy products, oatmeal, lentils, chickpeas or whole grains<\/b><span style=\"font-weight: 400;\">  are other important sources of protein. As already mentioned, all these foods provide not only valuable proteins, but also other health-promoting ingredients and thus contribute to a balanced vegan diet.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-28e2dee6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"28e2dee6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-79af9719\" data-id=\"79af9719\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-205fc44e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"205fc44e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2407759 elementor-widget elementor-widget-html\" data-id=\"2407759\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"vegan-placeholder-body vegan-entity-placement\" id=\"vegan-2294578765\"><div id=\"vegan-459856972\">\r\n<!-- START ADVERTISER: vantastic-foods.com DE from awin.com -->\r\n\r\n<a rel=\"sponsored\" href=\"https:\/\/www.awin1.com\/cread.php?s=2638431&v=15953&q=368778&r=582755\">\r\n    <img decoding=\"async\" src=\"https:\/\/www.awin1.com\/cshow.php?s=2638431&v=15953&q=368778&r=582755\" border=\"0\">\r\n<\/a>\r\n\r\n<!-- END ADVERTISER: vantastic-foods.com DE from awin.com -->\r\n<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-535699df elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"535699df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62850f5f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62850f5f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4569f75e\" data-id=\"4569f75e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-384f6b6 elementor-widget elementor-widget-text-editor\" data-id=\"384f6b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Legumes should definitely be soaked and cooked or sprouted before consumption to reduce the phytic acid they contain. This forms complexes with minerals from food such as zinc or calcium, which are then no longer available to the body. Through this  <\/span><b>Preparation methods <\/b><span style=\"font-weight: 400;\">digestibility is also improved (Rittenau, 2019).<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-548350c7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"548350c7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-586d9cc6\" data-id=\"586d9cc6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b3cc41 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7b3cc41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-37854322 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"37854322\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-71e60b51\" data-id=\"71e60b51\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b156953 elementor-widget elementor-widget-heading\" data-id=\"1b156953\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">The problem with the limiting amino acid<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4787d272 elementor-widget elementor-widget-text-editor\" data-id=\"4787d272\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Another important point to ensure an optimal protein supply is the combination of different protein sources. Animal proteins are similar in amino acid composition to human requirements, but plant protein sources are considered &#8220;incomplete&#8221; because one amino acid is often present in lower concentrations. This is called  <\/span><b>&#8220;limiting amino acid&#8221;<\/b><span style=\"font-weight: 400;\">  and determines how well the human body can utilize the ingested protein. However, this in no way means that animal sources of protein must necessarily be consumed. Rather, it is a matter of  <\/span><b>sensible combination of vegan foods, so that the amino acids complement each other. <\/b><span style=\"font-weight: 400;\">and in this way the so-called biological value increases (Rittenau, 2019). <\/span> <\/p>\n<p><span style=\"font-weight: 400;\">It is not absolutely necessary to consume all essential amino acids within one meal &#8211; spread over the day is perfectly sufficient. Some traditional dishes like  <\/span><b>fried rice with tofu, hummus from chickpeas with pita bread or kidney beans with corn in chili<\/b><span style=\"font-weight: 400;\">  however, already intuitively combine the right foods. Cereals contain little of the essential amino acid lysine, legumes are rich in lysine. So the combination is a real dream team!  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b234c8 elementor-widget elementor-widget-image\" data-id=\"3b234c8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1160\" height=\"773\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Soja-Protein-Muskeln-Vegan-Gesund-1-1160x773.jpg\" class=\"attachment-large size-large wp-image-21465\" alt=\"wei\u00dfe Oberfl\u00e4che mit einem runden Teller auf dem gew\u00fcrfeltes Tofu liegt, daneben Soja Bohnen verstreut\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Soja-Protein-Muskeln-Vegan-Gesund-1-1160x773.jpg 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Soja-Protein-Muskeln-Vegan-Gesund-1-800x533.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Soja-Protein-Muskeln-Vegan-Gesund-1-320x213.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Soja-Protein-Muskeln-Vegan-Gesund-1-560x373.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Soja-Protein-Muskeln-Vegan-Gesund-1.jpg 1280w\" sizes=\"(max-width: 1160px) 100vw, 1160px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7154fea elementor-widget elementor-widget-text-editor\" data-id=\"7154fea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A little tip if you need to go fast: The <\/span><a href=\"https:\/\/this-is-vegan.com\/en\/?p=21096\"><br \/>\n  <b>soybean<\/b><br \/>\n<\/a><span style=\"font-weight: 400;\"> even without a combination with other vegetable protein sources. <\/span><b>a balanced amino acid profile<\/b><span style=\"font-weight: 400;\">  and is similar in biological value to the hen&#8217;s egg. This makes soy a  <\/span><b>excellent source of protein<\/b><span style=\"font-weight: 400;\">which can be consumed in numerous forms such as soy drink, tofu or tempeh.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2968d5b3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2968d5b3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42a57320\" data-id=\"42a57320\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-54ec7aa7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"54ec7aa7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cb813ed elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5cb813ed\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-47257b4b\" data-id=\"47257b4b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b399d1b elementor-widget elementor-widget-heading\" data-id=\"7b399d1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Protein powder and other supplements<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-ae6f624 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ae6f624\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-8197887\" data-id=\"8197887\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-12dc61e elementor-widget__width-initial elementor-widget elementor-widget-image\" data-id=\"12dc61e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1160\" height=\"1326\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Proteinshake-vegan-3-1160x1326.jpg\" class=\"attachment-large size-large wp-image-21497\" alt=\"Shake Becher mit schwarzem Deckel der zugeschraubt wird. Im Shake befindet sich ein lila farbener Shake, daneben liegen Bananen\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Proteinshake-vegan-3-1160x1326.jpg 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Proteinshake-vegan-3-800x914.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Proteinshake-vegan-3-320x366.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Proteinshake-vegan-3-560x640.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Proteinshake-vegan-3.jpg 1280w\" sizes=\"(max-width: 1160px) 100vw, 1160px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d6aa538\" data-id=\"d6aa538\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e723e9 elementor-widget elementor-widget-text-editor\" data-id=\"7e723e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">According to <\/span><a href=\"https:\/\/www.dge.de\/presse\/meldungen\/2020\/positionspapier-zur-proteinzufuhr-im-sport\/\"><br \/>\n  <span style=\"font-weight: 400;\">DGE<\/span><br \/>\n<\/a><span style=\"font-weight: 400;\"> a supplementation <\/span><b>Supplementing protein intake with supplements is not necessary<\/b><span style=\"font-weight: 400;\">  and a balanced diet is usually the better choice. However, can  <\/span><b>Protein shakes and co. make everyday nutrition easier<\/b><span style=\"font-weight: 400;\">otherwise not enough protein or calories are consumed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <strong> Vegan protein powders<\/strong> are available, for example, based on peas, soybeans, rice, almonds or a combination of these foods. When buying, also look for other ingredients such as micronutrients,  <\/span><span style=\"font-weight: 400;\">flavor enhancers or added sugar.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-f2d5d40 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2d5d40\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4e2102b\" data-id=\"4e2102b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d2c5682 elementor-widget elementor-widget-image\" data-id=\"d2c5682\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1063\" height=\"1110\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Supplements-vegan-Sport-1.jpg\" class=\"attachment-large size-large wp-image-21499\" alt=\"Gr\u00fcner Tisch auf dem verschiedene Blister mit Tabletten liegen. Tabletten liegen in einer wei\u00dfen Schale und durcheinander auf dem Tisch\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Supplements-vegan-Sport-1.jpg 1063w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Supplements-vegan-Sport-1-800x835.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Supplements-vegan-Sport-1-320x334.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/06\/Supplements-vegan-Sport-1-560x585.jpg 560w\" sizes=\"(max-width: 1063px) 100vw, 1063px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-fbdb78e\" data-id=\"fbdb78e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-adf79eb elementor-widget elementor-widget-text-editor\" data-id=\"adf79eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">In the fitness sector there are <\/span><b>numerous other supplements<\/b><span style=\"font-weight: 400;\">which are available over the counter. The problem here is that for some nutrients, such as the fat-soluble vitamins, also a<\/span> <b> oversupply is possible<\/b><span style=\"font-weight: 400;\"> is. <\/span> <\/p>\n<p><span style=\"font-weight: 400;\">If you are unsure, <strong>talk to your doctor or nutritionist<\/strong> to determine the appropriate dosage for your individual needs. Rely only on scientifically proven effects and question advertising promises twice.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-34cc579c elementor-widget elementor-widget-text-editor\" data-id=\"34cc579c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<\/p>\n<p><span style=\"font-weight: 400;\">Regardless of this must <\/span><a href=\"https:\/\/this-is-vegan.com\/en\/vitamin-b12-the-myth-about-vegan-malnutrition\/\"><br \/>\n  <b>vitamin B12<\/b><br \/>\n<\/a><span style=\"font-weight: 400;\"> must be supplemented with vegan nutrition and <\/span><b>Vitamin D<\/b><span style=\"font-weight: 400;\">  is recommended during the winter months. Actual care should be determined annually by a physician&#8217;s  <\/span><b>Blood count <\/b><span style=\"font-weight: 400;\">should be checked.<\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2c6091d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2c6091d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-56b661c3\" data-id=\"56b661c3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1f84f1bf elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1f84f1bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7473346f elementor-widget elementor-widget-heading\" data-id=\"7473346f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">How you can further support muscle building<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-267e5a53 elementor-widget elementor-widget-text-editor\" data-id=\"267e5a53\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">In addition to a balanced and varied diet and a good training plan, one important factor for muscle building should not be forgotten: <\/span><b>Sufficient sleep<\/b><span style=\"font-weight: 400;\">. To regenerate the stressed muscle fibers after a strenuous training session, we need the  <\/span><b>Recovery phases during the night<\/b><span style=\"font-weight: 400;\">. In addition, growth hormones released during sleep promote the formation of new proteins in the body.  <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-320d556 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"320d556\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-43d6f4cd\" data-id=\"43d6f4cd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4d2a2696 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4d2a2696\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-47d0f87f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"47d0f87f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-79267d43\" data-id=\"79267d43\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3ba58bfd elementor-widget elementor-widget-image\" data-id=\"3ba58bfd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.instagram.com\/thisisvegan.magazin\/\" target=\"_blank\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram.png\" class=\"attachment-large size-large wp-image-9709\" alt=\"This Is Vegan Magazin auf Instagram - vegane Rezepte, News und Plantbased Podcast\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram.png 1080w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram-800x800.png 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram-80x80.png 80w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram-500x500.png 500w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram-320x320.png 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram-560x560.png 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2021\/10\/thisisvegan-instagram-90x90.png 90w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6b468177 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6b468177\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3ce37977\" data-id=\"3ce37977\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-42fb09a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"42fb09a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67355f1e elementor-widget elementor-widget-heading\" data-id=\"67355f1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-medium\">Want to support the work of This is Vegan?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6bc0220c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6bc0220c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1e3af840\" data-id=\"1e3af840\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-526108ce elementor-widget elementor-widget-text-editor\" data-id=\"526108ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><span style=\"color: #000000;\">On our pages you will find affiliate links. If you buy your favorite products through them, we receive a commission, which automatically supports us.<\/span><\/p>\n<p><span style=\"color: #000000;\">By buying<\/span> <a href=\"https:\/\/this-is-vegan.com\/en\/sustainable-coffee-to-go-cups-from-the-black-forest-interview-with-the-founders-of-heybico\/\" target=\"_blank\" rel=\"noopener\">the sustainable reusable cups<\/a> <span style=\"color: #000000;\">from us, you support the<\/span> <strong><a href=\"https:\/\/heybico.com\/products\/this-is-vegan?_pos=1&amp;_sid=60511d894&amp;_ss=r\" target=\"_blank\" rel=\"noopener\">Papillon Sanctuary<\/a><\/strong> <span style=\"color: #000000;\">or<\/span> <a href=\"https:\/\/heybico.com\/products\/this-is-vegan-black?_pos=2&amp;_sid=60511d894&amp;_ss=r\" target=\"_blank\" rel=\"noopener\"><strong>Sea Shepherd<\/strong><\/a>.<\/p>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\">Alternatively, you can<\/span> <span style=\"color: #000000;\">follow<\/span> us here on <strong><a href=\"https:\/\/www.instagram.com\/thisisvegan.magazin\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a><\/strong> <span style=\"color: #000000;\">or here on<\/span> <strong><a href=\"https:\/\/www.linkedin.com\/company\/this-is-vegan\" target=\"_blank\" rel=\"noopener\">Linkedin<\/a><span style=\"color: #000000;\"><\/span>, listen to our <strong><a href=\"https:\/\/this-is-vegan.com\/en\/podcast\/\" target=\"_blank\" rel=\"noopener\">podcast<\/a><\/strong><span style=\"color: #000000;\">, subscribe and rate directly here:<\/span><\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fddf48c elementor-widget__width-auto elementor-widget elementor-widget-paypal-button\" data-id=\"7fddf48c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;merchant_account&quot;:&quot;simple&quot;}\" data-widget_type=\"paypal-button.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t<form 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xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M111.4 295.9c-3.5 19.2-17.4 108.7-21.5 134-.3 1.8-1 2.5-3 2.5H12.3c-7.6 0-13.1-6.6-12.1-13.9L58.8 46.6c1.5-9.6 10.1-16.9 20-16.9 152.3 0 165.1-3.7 204 11.4 60.1 23.3 65.6 79.5 44 140.3-21.5 62.6-72.5 89.5-140.1 90.3-43.4.7-69.5-7-75.3 24.2zM357.1 152c-1.8-1.3-2.5-1.8-3 1.3-2 11.4-5.1 22.5-8.8 33.6-39.9 113.8-150.5 103.9-204.5 103.9-6.1 0-10.1 3.3-10.9 9.4-22.6 140.4-27.1 169.7-27.1 169.7-1 7.1 3.5 12.9 10.6 12.9h63.5c8.6 0 15.7-6.3 17.4-14.9.7-5.4-1.1 6.1 14.4-91.3 4.6-22 14.3-19.7 29.3-19.7 71 0 126.4-28.8 142.9-112.3 6.5-34.8 4.6-71.4-23.8-92.6z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Hier spenden.<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t<\/button>\n\t\t\t\t<\/form>\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63e6f11d elementor-widget elementor-widget-text-editor\" data-id=\"63e6f11d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center;\"><strong><span style=\"color: #000000;\">Thank you.<\/span>  \ud83d\udc9a\ud83d\ude4f\ud83c\udffd<\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62c1e879 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62c1e879\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1702fb73\" data-id=\"1702fb73\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-42fbe6ba elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"42fbe6ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-69e22a8f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"69e22a8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b9a91a6\" data-id=\"4b9a91a6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4b561a9f elementor-author-box--layout-image-above elementor-author-box--align-center elementor-author-box--avatar-yes elementor-author-box--name-yes elementor-author-box--biography-yes elementor-author-box--link-no elementor-widget elementor-widget-author-box\" data-id=\"4b561a9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"author-box.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-author-box\">\n\t\t\t\t\t\t\t<a href=\"https:\/\/this-is-vegan.com\/en\/author\/christinuthoff\/\" class=\"elementor-author-box__avatar\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2023\/07\/Christin-1-320x320.jpg\" alt=\"Picture of Christin Uthoff\" loading=\"lazy\">\n\t\t\t\t<\/a>\n\t\t\t\n\t\t\t<div class=\"elementor-author-box__text\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/this-is-vegan.com\/en\/author\/christinuthoff\/\">\n\t\t\t\t\t\t<h4 class=\"elementor-author-box__name\">\n\t\t\t\t\t\t\tChristin Uthoff\t\t\t\t\t\t<\/h4>\n\t\t\t\t\t<\/a>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-author-box__bio\">\n\t\t\t\t\t\tHi, ich bin Christin!   Vor Kurzem habe ich meinen Bachelor in Mathe und Biologie im sch\u00f6nen Bremen abgeschlossen. Urspr\u00fcnglich wollte ich Lehrerin werden, habe jedoch in den letzten Jahren festgestellt, dass ich f\u00fcr das Thema Ern\u00e4hrung brenne. Deshalb habe ich zus\u00e4tzlich ein Fernstudium zur veganen Ern\u00e4hrungsberaterin absolviert und m\u00f6chte nun so viele Menschen wie m\u00f6glich zu einem ges\u00fcnderen und nachhaltigeren Lebensstil inspirieren.\r\n\r\nIch freue mich sehr, euch mit spannenden Artikeln rund um die vegane Ern\u00e4hrung zu versorgen und ein Teil von This Is Vegan zu sein!\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7fc886c0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7fc886c0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2d4693fd\" data-id=\"2d4693fd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-767b4dd0 elementor-grid-2 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-posts--show-avatar elementor-card-shadow-yes elementor-posts__hover-gradient elementor-widget elementor-widget-posts\" data-id=\"767b4dd0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;cards_columns&quot;:&quot;2&quot;,&quot;cards_masonry&quot;:&quot;yes&quot;,&quot;cards_columns_tablet&quot;:&quot;2&quot;,&quot;cards_columns_mobile&quot;:&quot;1&quot;,&quot;cards_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;cards_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;cards_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.cards\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-cards elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-20137 post type-post status-publish format-standard has-post-thumbnail category-people_en tag-vegan-film-en tag-vegan-protein-en-2\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/this-is-vegan.com\/en\/from-germanys-strongest-man-to-game-changer-interview-with-patrik-baboumian\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts-800x450.jpg\" class=\"attachment-medium size-medium wp-image-8770\" alt=\"\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts.jpg 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts-320x180.jpg 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts-560x315.jpg 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts-80x45.jpg 80w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts-640x360.jpg 640w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2019\/11\/Patrik-Baboumian-world-record-holding-Strongman-lifts-160x90.jpg 160w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__avatar\">\n\t\t\t<img alt='Yannick' src='https:\/\/secure.gravatar.com\/avatar\/becac31404c4aa62c6360770b0cf02cae842eef8c20e43326303f066d33854ed?s=128&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/becac31404c4aa62c6360770b0cf02cae842eef8c20e43326303f066d33854ed?s=256&#038;d=mm&#038;r=g 2x' class='avatar avatar-128 photo' height='128' width='128' \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h4 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/this-is-vegan.com\/en\/from-germanys-strongest-man-to-game-changer-interview-with-patrik-baboumian\/\" >\n\t\t\t\tFrom Germany&#8217;s Strongest Man to Game Changer &#8211; Interview with Patrik Baboumian\t\t\t<\/a>\n\t\t<\/h4>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<div class=\"post-excerpt\">&#8220;The Game Changers&#8221; by James Cameron is not only the best-selling documentary film documentary film ever on Itunes, but also really changes something: It shakes people awake to deal now&#8230;<\/div>\n<div class=\"post-more\"><a href=\"https:\/\/this-is-vegan.com\/en\/from-germanys-strongest-man-to-game-changer-interview-with-patrik-baboumian\/\" class=\"button button-primary button-effect\"><span>View Post<\/span><span><i class=\"cs-icon cs-icon-arrow-right\"><\/i><\/span><\/a><\/div>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/this-is-vegan.com\/en\/from-germanys-strongest-man-to-game-changer-interview-with-patrik-baboumian\/\" aria-label=\"Read more about From Germany&#8217;s Strongest Man to Game Changer &#8211; Interview with Patrik Baboumian\" tabindex=\"-1\" >\n\t\t\tRead more \"\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-10157 page type-page status-publish has-post-thumbnail\" role=\"listitem\">\n\t\t\t<div class=\"elementor-post__card\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/this-is-vegan.com\/en\/podcast\/\" tabindex=\"-1\" ><div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-800x800.png\" class=\"attachment-medium size-medium wp-image-10014\" alt=\"\" srcset=\"https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-800x800.png 800w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-1160x1160.png 1160w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-1536x1536.png 1536w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-2048x2048.png 2048w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-80x80.png 80w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-500x500.png 500w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-320x320.png 320w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-560x560.png 560w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-90x90.png 90w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1-1920x1920.png 1920w, https:\/\/this-is-vegan.com\/wp-content\/uploads\/2022\/04\/Vegan-Plantbased-This-Is-Vegan-Nachhaltig-Podcast-1.png 3000w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/a>\n\t\t\t\t<div class=\"elementor-post__avatar\">\n\t\t\t<img alt='Yannick' src='https:\/\/secure.gravatar.com\/avatar\/becac31404c4aa62c6360770b0cf02cae842eef8c20e43326303f066d33854ed?s=128&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/becac31404c4aa62c6360770b0cf02cae842eef8c20e43326303f066d33854ed?s=256&#038;d=mm&#038;r=g 2x' class='avatar avatar-128 photo' height='128' width='128' \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h4 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/this-is-vegan.com\/en\/podcast\/\" >\n\t\t\t\tPodcast\t\t\t<\/a>\n\t\t<\/h4>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<div class=\"post-excerpt\">PLANTBASED. &#8211; The This Is Vegan Podcast Starting in May 2022, the sustainability &amp; vegan community has a new podcast! In &#8220;PLANTBASED.&#8221;, the This Is Vegan podcast, we regularly present&#8230;<\/div>\n<div class=\"post-more\"><a href=\"https:\/\/this-is-vegan.com\/en\/podcast\/\" class=\"button button-primary button-effect\"><span>View Post<\/span><span><i class=\"cs-icon cs-icon-arrow-right\"><\/i><\/span><\/a><\/div>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/this-is-vegan.com\/en\/podcast\/\" aria-label=\"Read more about Podcast\" tabindex=\"-1\" >\n\t\t\tRead more \"\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-391f0a30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"391f0a30\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-414f81cb\" data-id=\"414f81cb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7a9a2ae4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7a9a2ae4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<div class=\"post-excerpt\">An athletically active lifestyle or even intensive weight training in combination with a vegan diet &#8211; the myth of insufficient protein supply quickly comes to mind. Not only do prominent&#8230;<\/div>\n<div class=\"post-more\"><a href=\"https:\/\/this-is-vegan.com\/en\/podcast\/\" class=\"button button-primary button-effect\"><span>View Post<\/span><span><i class=\"cs-icon cs-icon-arrow-right\"><\/i><\/span><\/a><\/div>\n","protected":false},"author":330,"featured_media":21458,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[3635],"tags":[],"class_list":{"0":"post-21995","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.9 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Vegan sports nutrition - How a good protein supply succeeds<\/title>\n<meta name=\"description\" content=\"Learn here how to succeed in a vegan diet for athletes with high-quality plant-based protein sources. Read now!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/this-is-vegan.com\/en\/vegan-sports-nutrition-how-a-good-protein-supply-succeeds\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vegan sports nutrition - How a good protein supply succeeds\" \/>\n<meta property=\"og:description\" content=\"Learn here how to succeed in a vegan diet for athletes with high-quality plant-based protein sources. 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