PROTEIN FOR MUSCLE BUILDING

Protein is one of the three macronutrients and main sources of energy in our diet. The other two macronutrients are fat and carbohydrates. Egg white is also called protein. It consists of long molecular chains, the so-called amino acids. Of the 21 amino acids, nine are essential: leucine, tryptophan, threonine, histidine, methionine, valine, isoleucine, lysine and phenylalanine. This means that our body cannot produce these amino acids itself and must obtain them from food. Athletes are well aware of protein for muscle building - there are many different protein shakes on the market for an effective workout.

Nothing works without protein, because protein is the basic building material of all life and is found thousands of times in every single human cell. It is essential for building and maintaining muscles and tissue, as well as for the transportation of oxygen and fats. It also controls the functions of organs and the immune system as well as the transmission of nerve impulses. As our body constantly consumes proteins, they must be replaced by food.

Our body only draws on protein reserves in an emergency, for example when fasting. Muscle is then broken down - which is of course not the aim of a diet. There are therefore two classic areas of application for protein supplements: protein for muscle building in combination with strength training and protein to prevent muscle loss during a diet. In addition, protein has a lasting satiating effect but is low in calories and can therefore supportweight loss.

The German Nutrition Society (DGE) recommends the following daily protein intake as a guideline: 0.8 grams per kilogram of body weight. If you weigh 70 kg, 56 grams of protein per day is sufficient. If you weigh 90 kg, your body needs 72 grams per day. This applies to adults aged 19-65 years. A slightly higher requirement is estimated for people over 65. These figures can of course vary. An athlete who takes protein to build muscle needs more protein than someone who does little exercise - and should make sure they have a sufficient daily protein intake.

Basically, our body can utilize animal protein more easily. This is because animal amino acids are more similar to human amino acids. This is where the so-called biological value comes into play. The higher the biological value of the protein, the less of it you need to consume to cover your daily requirement. The reference value is whole egg (content of a chicken egg) with a biological value of 100. Plant proteins generally have a lower biological value.

The disadvantage of animal protein is that the corresponding foods, such as meat, contain a lot of unhealthy purines and fats. This is one reason why more and more people are turning to protein shakes instead of eggs, milk and meat. Vegans have been doing this for a long time - with protein powder made from soy, peas, rice, sunflower seeds, pumpkin, lupins or hemp. There are now vegan protein supplements on the market which, thanks to the clever combination of their plant proteins, achieve a similarly high value as animal protein.

A scientific study from the USA in 2013 found that athletes should ideally drink their protein shake within 30 minutes of training. This is because the muscles store protein most quickly shortly after training. This is important for regeneration and for building muscle ^mass1.

Protein shakes can also be consumed as a filling substitute for meals - when you would normally eat. Many people opt for a shake with protein powder in the evening. This is because a protein shake avoids the evening intake of carbohydrates, which should be avoided when following a low-carb diet.

Athletes who want to maintain or build muscle can consume high-quality whey protein. Whey protein has the highest biological value of all proteins. As whey protein is animal protein, it is of course not suitable for vegans.

However, there are now also many purely vegan protein shakes on the market that achieve an excellent amino acid profile thanks to their combination of various plant-based protein sources. In addition to whey protein, there is also a second whey protein: casein protein. It is metabolized more slowly by the body, but lasts longer.

Hardly any other product is available in such a wide variety of forms as protein powder. The variety on offer is often not only confusing, but also characterized by enormous differences in quality. It is therefore essential to make sure that the protein powder is subject to quality controls in accordance with EU legislation. Products made in Europe with quality controlled in German laboratories are best.

Also check the real protein content. Some products only contain a small amount of protein, despite their full-bodied advertising. Often the amino acid profile is not complete, the protein has been stretched with unnecessary ingredients or the production cannot guarantee a protein free of harmful substances. An overly cheap product should also make you skeptical. A realistic price for a high-quality protein powder is between 30 and 40 euros per kilogram. When buying protein online, you should therefore pay attention to the following:

Protein is essential for building muscle, but also as a measure against muscle loss. There are many different protein products available on the market - both the classic whey protein made from whey and high-performance plant-based protein products for vegan diets. However, always look at the small print of the declaration when buying to make sure you are getting a really high-quality protein powder.

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