Whether you are a seasoned strength trainer or just starting with fitness, one of the key building blocks of your progress is egg white. This essential macronutrient plays a crucial role in muscle growth, recovery, and overall performance. But why are proteins so important and how do you ensure that you get enough of them? In this blog, we dive deeper into the power of proteins and how you can make the most of them for your fitness goals.
Why are proteins important?
Proteins are made up of amino acids, the building blocks of muscle tissue. When you train, small tears occur in your muscles. This may sound harmful, but it is actually a crucial process: your body repairs these tears with the help of proteins, making your muscles stronger and larger. Without sufficient protein, this recovery process will be slower, and muscle growth may even be delayed.
How much protein do you need?
The amount of protein you need depends on your goals and activity level. Here are some general guidelines:
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Average person0.8 grams per kilogram of body weight per day
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Active athletes1.2 - 2.0 grams per kilogram of body weight per day
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Strength athletes and bodybuilders1.6 - 2.5 grams per kilogram of body weight per day
For example, if you weigh 80 kg and train intensively, you need about 128-200 grams of protein per day to support optimal muscle growth and recovery.
Best sources of protein
There are plenty of protein sources available, both animal and plant-based. Here are some of the best choices:
Animal protein sources:
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Chicken, beef, and turkey
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Eggs and dairy products such as quark and Greek yogurt
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Fish such as salmon and tuna
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Whey and casein protein shakes
Plant-based protein sources:
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Legumes such as lentils and chickpeas
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Nuts and seeds such as almonds and chia seeds
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Soy products such as tofu and tempeh
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Plant-based protein powders such as pea protein and rice protein
When should you take proteins?
The timing of your protein consumption can positively influence your recovery and muscle growth. Here are some key moments:
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Directly after your training: This is the most critical moment to get proteins, as your muscles have an increased need for amino acids for recovery.
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With every meal: Spread your protein intake throughout the day to maintain a constant supply of amino acids.
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Before going to sleep: Casein protein, which is absorbed slowly, can help minimize muscle breakdown during the night.
Protein supplements: necessary or not?
Although you can get all your proteins from food, protein supplements like whey protein or vegan protein can be a convenient way to increase your daily intake. Especially for people with a busy schedule, a protein shake after a workout or as a snack can be a quick and efficient solution.
Conclusion
Proteins are essential for muscle growth, recovery, and performance. By getting enough protein from both food and supplements, you provide your body with the right fuel to become stronger and perform optimally in the gym. Whether you want to increase your muscle mass, lose fat, or simply live healthier, protein is a key component of your diet.
Do you want to get the most out of your training? Make sure that you nutrition plan and protein intake 'aligned with your goals, and experience the difference yourself!'
