Everything you need to know about protein in the world of fitness and bodybuilding.
Proteins are a fundamental pillar in any athlete's diet. Their main role is structural: they repair, maintain, and build tissue—especially muscle. If you're training intensely, your protein needs increase significantly to help repair muscle fibers and support your immune system.
Who needs more protein?
While many assume only bodybuilders and strength athletes need high amounts of protein, several studies show that endurance athletes—such as runners, triathletes, and cyclists—may actually require more. Why? Although their muscle contractions aren’t as intense, the prolonged physical effort leads to significant muscle and connective tissue breakdown over time.
How much protein do I need?
Your ideal protein intake depends on your activity level and fitness goals:
General recommendation (WHO): at least 0.8 g/kg of body weight per day.
For active individuals: between 1.2 and 1.5 g/kg.
For muscle gain: between 1.5 and 1.8 g/kg—or more if your diet is well balanced.
There’s no official “upper limit,” but excessive intake without proper hydration and a balanced diet can stress your liver and kidneys.
Best sources of protein.
Animal proteins: lean meats, fish, eggs, poultry, low-fat dairy, and whey protein.
Plant proteins: legumes, nuts, and whole grains.
What Is the biological value of protein?
Biological value (BV) measures protein quality based on:
Amino acid profile: quantity of essential amino acids.
Correct proportions of those amino acids.
Digestibility: how easily your body can absorb and use them.
Animal proteins tend to have a higher BV. For instance, egg protein has a BV of 100, while whey protein tops the chart at 110, thanks to its exceptional amino acid content and fast absorption.
Protein supplements: Yes or no?
You can absolutely meet your protein needs through whole foods, but protein powders offer some undeniable advantages:
Fast digestion, ideal post-workout.
Portable and convenient.
Helpful if you have digestive issues or high protein demands.
Important: don’t fall into the trap of thinking "more protein = more muscle." Overloading your body—whether through supplements or food—can lead to dehydration, urea buildup, and organ stress. The problem isn’t the supplement itself, but uncontrolled intake.
Types of protein powders and when to use them.
1. Whey Protein.
The go-to post-workout protein. It digests quickly and boasts the highest biological value (BV 110). Ideal right after your training session, when your muscles are most receptive to nutrient uptake.
2. Sequential (blended) proteins.
These combine multiple protein sources to provide a sustained release of amino acids. Great for between meals, as a snack—like a shake with fruit or oats.
3. Nighttime proteins (casein).
During sleep, your body goes into full recovery mode. Casein digests slowly, making it perfect before bed. Avoid fast-digesting proteins like whey at night—opt for slow-release proteins to support overnight muscle repair.
Conclusion.
Protein is essential for anyone living an active lifestyle—whether you're building muscle, improving recovery, or just maintaining peak performance. Choose high-quality sources, spread your intake throughout the day, and don’t overdo it. Extra protein isn’t stored—it’s broken down and excreted.
Supplements are allies, not substitutes. Use them wisely, and make them part of a balanced fitness lifestyle.
