In the world of fitness and sports nutrition, you hear the word proteins or proteïns almost daily. Protein shakes, protein-rich bars, powders, and even protein-rich pancakes are everywhere. Because of this, some think it’s just a marketing hype—a temporary trend like low-carb diets or detox juices. But don’t be fooled: proteins are not a hype. They are an essential and scientifically proven part of your diet, especially if you are active in sports.
Why are proteins important?
Proteins are the physiological building blocks of your body. They consist of chains of amino acids necessary for the construction, repair, and maintenance of your muscle tissue. Every time you train—whether it’s strength training, running, or an intense HIIT session—microscopic tears occur in your muscle fibers. Your body needs high-quality proteins to repair this damage and rebuild the muscle fibers stronger and thicker.
Without enough protein:
- Your body recovers significantly slower
- Muscle growth (hypertrophy) is less effective
- Your risk of physiological overload or injuries increases
- You lose muscle mass faster, especially during a calorie-restricted diet (cutting)
In short: if you stress your body with sports, you must also support it with the right fuel and building blocks. And protein is your absolute foundation.
How much protein do you need when you exercise?
For non-athletes, the general recommendation is about 0.8 grams of protein per kilogram of body weight. But athletes physiologically need much more. Depending on your active sports goals, the daily requirement ranges between:
- 1.2 to 1.6 grams/kg for endurance athletes
- 1.6 to 2.2 grams/kg for strength athletes and people who want to build muscle mass
- Up to 2.4 grams/kg during a strict, calorie-restricted diet for maximum muscle preservation
For an athletic man weighing 75 kilos who does strength training, this means a daily intake of 120 to 165 grams of high-quality protein.
Is more always better?
No. Excess harms and is wasteful. The human body can only efficiently process a limited amount of protein per meal for muscle protein synthesis (on average 20 to 40 grams, depending on your lean body mass and training status). The rest is converted by the body into energy or stored. What’s even more important than one huge meal is spreading intake throughout the day. Ideally, you consume a protein-rich meal or snack every 3 to 4 hours to continuously supply your muscles with a steady stream of amino acids.
Proteins from food or supplements?
Good protein sources from solid food include: chicken, turkey, beef, fish (salmon, tuna, cod), eggs, dairy (low-fat quark, yogurt), legumes, tofu, nuts, and seeds. Protein shakes and bars are excellent and convenient tools, especially right around your training or on busy days, but they are never a replacement for a balanced diet. See them as a strategic addition, not the foundation.
Pro tip from the Pro Creator: To acutely maximize protein synthesis after a heavy workout without burdening your digestive system, 24-time Olympia-winning coach Hany Rambod uses ultra-filtered supplements:
- Acute post-workout recovery: Take a scoop of Evogen IsoJect immediately after your last set. This ultra-pure whey isolate breaks down amino acids lightning-fast thanks to the patented IGNITOR™ enzyme technology, directly activating muscle recovery.
- Anabolic protection during training: Drink Evogen Amino KEM during your sets. This provides your muscle cells with all 9 essential amino acids (EAAs) and electrolytes to inhibit acute muscle breakdown during training.
- Brute strength beforehand: Take Evogen EVP Xtreme 3D 30 minutes before your session for mental focus and drive to put those proteins to work with progressive overload. Stack this with liquid Evogen EVP AQ for an extreme 3D pump.
Related reading
- The importance of nutrition for muscle growth: What should you eat?
- The blueprint for muscle growth and strength increase: Your physiological guide
- How to lose weight the best way: Fat loss without muscle loss
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