Protein isn't hype. It's the foundation. Shakes, bars, protein pancakes: you see it everywhere. But how much protein do you really need when you train? Here's a clear answer, without the wild advice.
Why protein matters
Proteins are made of amino acids, the building blocks of your body. After a heavy workout your body needs them. That's officially recognised too: protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Your training delivers the stimulus, protein delivers the building material.
How much protein per day?
For adults who don't exercise, general guidelines (such as those of EFSA) recommend around 0.8 grams of protein per kilo of body weight per day. Strength athletes need more: research on strength athletes often mentions 1.6 to 2.2 grams per kilo of body weight.
Example: if you weigh 80 kilos, 1.6 to 2.2 grams per kilo comes to 128 to 176 grams of protein per day.
- Muscle building (bulk): aim for the top of that range, together with enough calories.
- Fat loss (cut): keep your protein high. Protein contributes to the maintenance of muscle mass, which is exactly what you want in a cut.
- Higher body fat percentage? Then calculate with your lean body mass instead of your total weight. Otherwise you'll end up too high.
Spread your protein over the day
Your total intake per day counts most. After that, spreading helps: divide your protein over 3 to 5 meals, for example 25 to 40 grams per meal. That way you have building material on board all day.
Complete proteins: watch the amino acids
There are 9 essential amino acids your body can't make itself. Animal sources such as meat, fish, eggs and dairy contain all nine. Eating plant-based? Combine sources, such as rice with beans or lentils, or go for tofu and tempeh. That way you still get all the essential amino acids.
The best protein sources
- Chicken and turkey breast: over 20 grams of protein per 100 grams
- Lean beef: over 20 grams of protein per 100 grams
- Fish such as salmon, tuna and cod
- Eggs: about 6 grams of protein per egg
- Low-fat quark and Greek yoghurt
- Tofu, tempeh, legumes and quinoa
When is a protein shake handy?
A shake doesn't replace a varied diet. But it is the easiest way to hit your protein target: right after training, with breakfast or on busy days.
- Evogen Isoject: whey isolate, triple cold filtered, with Ignitor® enzyme complex. Ideal right after training.
- Evogen Evofusion: 24 grams of protein per serving from a blend of 3 protein sources. Handy as a snack or before bed.
- Nutrition Monsters Whey Protein: our own label for your daily shake.
- Nutrition Monsters Clear Whey Ice Tea: refreshing like iced tea instead of a creamy shake.
Using Amino K.E.M. during training? That's no replacement for your shake: Amino K.E.M. provides amino acids while you train, your shake provides the grams of protein you need every day.
Three protein myths
"You can only absorb 30 grams of protein per meal." Not true. Your body absorbs virtually all the protein you eat. It is smart to spread your intake over the day, though.
"Lots of protein turns straight into fat." Only if you eat more calories in total than you burn. With protein, too, the total counts.
"No shakes, no muscle." Nonsense. You can get all your protein from regular food. A shake is a handy addition, not a must.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Read more
- When should you take whey isolate?
- Nutrition for muscle building: what should you eat?
- What is creatine?
All shakes and powders are in the Proteins collection.
