Protein is the building material of muscle, and there is a limit to how much the body can use. The question is not whether you should eat protein, but how much, when and in what form. The answers are less dramatic than they are usually made out to be.
The number to start from
For those who strength train regularly, the research points to 1.6 to 2.2 grams of protein per kilo of body weight per day. If you weigh 75 kilos, that comes to 120 to 165 grams. More than that does not give you extra muscle, but it does not harm healthy people either. If you are in an energy deficit to lose weight, it is wise to aim for the upper end of the range, since protein helps you keep muscle mass when calories are fewer.
Spread it across the day
The body builds muscle best when protein is spread across three to five meals with roughly 25 to 40 grams in each. A serving of around 30 grams provides enough leucine, the amino acid that acts as the start signal for muscle protein synthesis. Eating the whole day's requirement in a single meal works less well, just as snacking ten grams at a time does.
The anabolic window
The idea that you must get protein in within 30 minutes of finishing your session is exaggerated. The window is more like several hours, and what matters is the total daily intake and how it is spread. That said, a shake after training is a practical way to get one of the day's servings in, especially if the next proper meal is a long way off.
Whey, casein or plant-based?
Whey protein is absorbed quickly and has a complete amino acid profile, which makes it the standard choice around training. Casein is absorbed slowly and therefore works well in the evening. Plant-based proteins such as pea and soy work too, but often have a slightly lower leucine content, so a slightly larger serving or a blend of several sources gives the same effect. Protein contributes to the growth and maintenance of muscle mass whatever the source, as long as the amount and the training are there.
Food first, powder as a tool
Meat, fish, eggs, dairy, legumes and tofu provide protein together with other nutrients and should be the foundation. A protein powder is a tool for the moments when food is not enough or there is no time for it: after training, when travelling or as a snack. It is not better than food, just simpler.
Goes well with
GAAM Whey 900 g around training, GAAM Casein 750 g in the evening and GAAM Vegan Protein 900 g if you want plant-based. See the full range under Protein.
Photo: Ambitious Studio and Ulf Meyer / Unsplash