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Daily calorie intake is the amount of energy the body needs to function and maintain metabolism. Reducing calorie intake by 10-15% per day leads to weight loss, while to gain muscle mass you need to increase the caloric content of the daily diet.

Key high-protein foods are meat and fish. They contain up to 25 g of protein per 100 g. A comparable amount is also found in dairy products. They also include sports protein (a product of milk processing) – which contains up to 70-80 g of protein per 100 g.