Adequate protein intake is extremely important for the healthy functioning of our body. Proteins are the building blocks of life, essential for the construction and regeneration of muscles, bones, skin, hair, and internal organs.

Muscle Building and Regeneration

Protein is needed to repair muscle tissue damaged during exercise and to build new muscle tissue.

Bone Health

In addition to calcium, protein also plays an important role in maintaining bone strength.

Hormone Production

Many hormones are made from protein, so adequate protein intake also contributes to the balance of the hormonal system.

Immune System Strengthening

Immune cells also require protein to function.

Satiety and Metabolism Boost

Protein is digested more slowly, so it keeps you full for longer and can help boost your metabolism.

What and when should I eat after a workout?

Consume foods rich in protein and carbohydrates after your workout. Protein helps with muscle building, while carbohydrates replenish energy stores.

The ideal macronutrient ratio can vary from person to person, but generally, protein intake should be higher after a workout compared to regular meals. Experiment with different foods and listen to your body's signals.

During a workout, your muscles consume energy and sustain micro-tears. The post-workout meal helps you replenish lost energy and provides your muscles with the necessary building blocks for recovery.

The ideal time to eat is 30-60 minutes after finishing your workout. If you eat later than that, your muscles won't get the necessary nutrients for recovery in time. However, if you ate 1-2 hours before the workout, your body will continue to use those nutrients for repair.

A balanced diet is key to proper protein intake. Pay attention to regular meals throughout the day!

What happens if we don't consume enough protein?

• Muscle mass loss: If muscles don't get enough protein, they can break down.
• Weak bones: Bones can become more fragile.
• Fatigue and exhaustion: Protein deficiency can lead to energy loss and increased fatigue.
• Weakened immune system: Increased susceptibility to infections.
• Skin, hair, and nail problems: Protein deficiency can lead to dry skin, brittle hair, and thin nails.

What happens if we consume too much protein?

• It burdens the body: Excessive protein intake is not healthy either, as it can strain the kidneys.
• Unnecessary consumption: Protein cannot be stored in the body, so it's important to consume it regularly throughout the day rather than in large amounts at once.

What foods contain protein?

• Protein is the building block of muscles. Sources can include lean meats (chicken, turkey), fish, eggs, dairy products, legumes, nuts, seeds, and tofu.
• Carbohydrates provide energy for the muscles. Choose foods rich in complex carbohydrates, such as whole-grain bread, brown rice, quinoa, vegetables, and fruits.
• Healthy fats help in hormone production and vitamin absorption. Avocados, nuts, and oily fish are good sources.

Examples of post-workout meals:

• Chicken breast with salad: The chicken provides protein, and the salad mix provides complex carbohydrates and vitamins.
• Greek yogurt with fruits and nuts: The yogurt is a source of protein and probiotics, the fruits provide carbohydrates and vitamins, and the nuts contain healthy fats. Chia and flax seeds can also be added optionally.
• Tuna sandwich: Tuna provides protein, whole-grain bread provides complex carbohydrates, and vegetables provide vitamins and minerals.
• Protein shake: as a supplement, depending on your goals.

How much protein do I need per day?

The required amount of protein varies from person to person and depends on age, gender, physical activity, and health status. Due to the vital functions of proteins, the recommended daily amount is a minimum of 0.8g/kg/day. The optimal intake depends on our body composition, our training goals, and the required amount of calories and macronutrients. For an athlete (and pregnant/breastfeeding women), the optimal intake can range from 1.2 - 2.5g/kg/day. If we are on a diet and want to lose weight, protein intake should be at the upper end of this range, i.e., 2.5g/kg/day, as it has been proven to help preserve lean muscle mass during an energy deficit.

How can I get the right amount of protein?

Protein has always been the most valuable nutrient source since the beginning, and it still is today, found in many foods in varying amounts. The problem is that it's almost impossible to get the right amount every day from food alone, especially since the 1990s with the start of mass production, you have to look for "proper" foods (e.g., low-fat meats, fish, seafood, eggs, legumes, seeds, and nowadays, ready-made high-protein yogurt, pudding, sandwich spreads, curd snacks, etc., are increasingly common, but these should also be consumed in moderation due to their artificial sugar content.) It's hard to find what we really need, especially for those who also exercise and are looking for long-term health. Of course, besides a lot of protein, we shouldn't forget about other carbohydrates, fiber, vegetables, fruits, and a varied diet in general, because too much of a good thing can be bad! 🙂

I wouldn't say we have to completely deprive ourselves of everything; sometimes we can eat a little less healthy food in moderation, although it can upset the metabolism for days! 🍔🍕 So, it's worth choosing quality ingredients for these as well, since it happens rarely anyway, make it really tasty. But you can also think of protein shakes as snacks, BCAA drinks as refreshments, or even more expensive but special delicacies, like nuts, rarer meats, sliced vegetables with dip, and fruits!

Protein is one of the basic energy sources for the body, or more precisely, it's part of the essential amino acids, which are not produced by the body and need to be supplied continuously throughout the day. I should mention that you can also get such amino acids directly, for a slightly higher price, which are completely calorie-free; at MyProtein, this is called Impact EAA. "Non-essential amino acids" are those that the body can produce itself. Even the nutrient source for hair is protein, as are many vitamins, and even a part of the blood vessel wall is made of muscle, although these are not usually mentioned, they are just as important. From a training perspective, the main point for us is that muscle fibers are also nourished and strengthened by these amino acids produced from protein, so this also needs to be provided from nutrients. This is what will fully maintain and develop the muscles.

Let's take an example: if we look at a serving of protein shake, which contains about 25g of protein, plus considering a varied daily diet, 2-3 shakes per day are needed if: calculated at 2g/kg for a 70kg body weight, 140g is ideal, but if I want to develop better, then calculated at 2.5g/kg, 175g of protein intake is needed for the muscles to be supplied with nutrients, so to speak, "not to burn" the existing ones with too much intense cardio, and for them to develop effectively from strength exercises. Personally, I don't count it anymore, but whatever I buy in the store, it says how much protein is in 100g, so you can tell by feel about how much protein, fat, and carbohydrates you are consuming. During exercise, the body starts by processing carbohydrates, then also uses fat, but differently and at different times. Of course, minimizing sugary and fatty foods would be a separate topic. In addition, the daily amount of proper fat and carbohydrate intake is also important! In terms of ratios, depending on individual goals, it's roughly: Protein 25-35% | Fats 10-20% (women +5%) | Carbohydrates 45-65%

Protein Source Supplements

There are many manufacturers and varying compositions, in many flavors. I primarily consume MyProtein products. I use the flavored ones as shakes or with oatmeal, but with less water/milk, they can also be consumed as a thick cream. I use the unflavored one for baking and cooking, mixed with instant oats, i.e., oat flour. My favorite flavors are strawberry cream 🥇, and cookies and cream, but I usually try all sorts of things in smaller 1kg packages. These can also be consumed instead of soft drinks, in moderation throughout the day, in addition to drinking plenty of plain water.

Product Recommendation

So to speak, milk-based, can be consumed with water and milk:

Impact Whey Protein

Juice-like, to be consumed with water:
Clear Whey Protein Clear Vegan Protein

...but vegan, dairy-free, and many others exist:
I'll browse...

Sources used:

• MyProtein (protein requirement calculation)