Protein

What is protein

Protein is one of the main building blocks of the human body. Protein consists of amino acids that participate in virtually all biological processes. Without them, muscle tissue formation would not occur, proper hormone and enzyme function would be impossible, and immunity would weaken. Proteins make up the majority of muscle mass and are the second most important component of our body after water. 

For those who exercise, protein is essential daily – during training, micro-tears appear in the muscles, which protein helps to "repair". However, their importance is greater: protein participates in the production of hormones such as insulin or thyroxine, which regulate metabolism, energy utilization, and overall body balance.

Sources of protein

Daily nutrition must provide the body with protein. The body requires 20 amino acids, 9 of which are essential - they must be obtained through food. If there is a lack of protein, immunity weakens, hemoglobin levels drop, muscle recovery worsens, and energy deficiency occurs. Therefore, the recommended protein intake is necessary for both active and non-athletic people.

Natural sources of protein in food

• Animal-based proteins: meat, fish, eggs, dairy products. They are considered biologically valuable because they contain all essential amino acids and have high bioavailability.
• Plant-based proteins: legumes, soy, buckwheat, nuts, seeds, rice. They may be incomplete, but with proper combining, the full spectrum of amino acids can be ensured.

Who may have a higher protein requirement

• Athletes and physically active people - their requirement can reach up to 2 g / kg of body weight per day.
• Pregnant and breastfeeding women - protein is necessary for fetal development and milk production.
• Older people - they lose muscle mass, so protein helps maintain strength.
• People on diets - protein helps you stay full longer and protects muscles from weight loss.

Animal vs plant-based protein

Animal-based protein is quickly absorbed and contains all essential amino acids.

Plant proteins are a suitable choice for vegans, vegetarians, or those who are lactose intolerant, but their amino acid profile is usually more modest, so a wider variety of sources is needed to get all the necessary amino acids.

Benefits of protein

Protein is an important macronutrient, so it is useful in various cases. Besides ensuring daily nutrition, protein is important for those who exercise, aim to change body proportions, and are building muscle.

Protein for those who exercise

Regular protein consumption helps reduce muscle soreness after training, accelerates recovery, and provides energy. Proteins directly determine how quickly an athlete will return to optimal form between workouts.

Protein for muscle building

Proteins are the "building material" of muscles. Those who train intensively and aim for muscle mass growth must consume more protein – without it, muscle growth would simply stop.

Protein for weight loss and slimming

Protein helps you feel full longer, reduces cravings for snacks, and accelerates calorie burning because protein is harder for the body to digest. It preserves muscle mass when reducing caloric intake, so when slimming, weight is lost due to fat, not because of the loss of muscle mass.

Protein in daily nutrition

Protein is important not only for athletes. It helps maintain energy, strengthens immunity, and improves the condition of hair, skin, and nails. Daily protein consumption ensures overall body health.

How to calculate protein requirements

The amount of protein depends on age, gender, weight, and physical activity.

• For people living a normal life: ~0.8 g / kg of weight.
• For those who exercise: 1.2–2 g / kg of weight.
• For those who train intensively or are slimming: 2 g / kg of weight and more.

It is important not only how much is consumed, but also the distribution throughout the day – in the morning, after training, and before sleep.

Calculating protein requirements is simple - we have prepared a calculator with which you will quickly find out how much protein you need to consume.

Protein supplements

Food supplements allow you to get protein quickly when you don't get enough from your diet. Protein supplements are convenient, easily digestible, come in various flavors, and are often enriched with vitamins and minerals.

Which protein is best based on your goal

Knowing your goal allows you to choose the right tool. Most often, the goals are as follows: 

• For mass gain - whey concentrate.
• For quick recovery - whey isolate.
• For satiating evening snacks - casein.
• For easier digestion - clear proteins.
• For snacks between meals - protein bars or protein cookies.

What are the types of protein supplements

• Whey Concentrate (WPC) - the most popular, good value for money.
• Whey Isolate (WPI) - almost lactose-free, with a higher protein concentration.
• Hydrolysate (WPH) - pre-broken down, absorbed especially quickly.
• Casein - slowly absorbed, suitable before sleep.
• Plant proteins - made from a single source (peas, rice, soy, hemp) or several (then they have a better amino acid structure). Nut butters can also be a source of protein.
• Clear proteins – easily digestible, taste resembles lemonade.

When to use protein supplements

• In the morning, to provide energy for the whole day.
• After training, to facilitate muscle recovery.
• Before sleep, so that the body gets amino acids for a long time (usually casein is used for this purpose).
• Between meals, as a snack (a protein bar or a protein cookie) or by drinking a protein shake.

How to choose a protein supplement?

To choose the right supplements, you need to consider several factors:

Protein content (concentration): look for food supplements that have high protein per serving. Generally, aim for at least 20–25 grams of protein per serving to ensure optimal muscle protein synthesis.

Flavor: choose flavors that you enjoy. Most supplements come in various flavors, such as chocolate, vanilla, or strawberry. If flavors bother you or you will use the protein powder for cooking, choose flavorless supplements.

Sweeteners: check the type of sweeteners used. Stevia, sucralose, or natural sugar are common alternatives. If you are sensitive to sweeteners, avoid supplements with excessive amounts of them.

Additives: some protein supplements have additional substances: vitamins, minerals, slimming substances (e.g., L-carnitine), and a better amino acid profile. Choose food supplements based on the additives that will best help you reach your goals.

Price: evaluate the price-to-protein ratio. If you have chosen the right supplements, you can buy larger packages, which are often more economical. If you are unsure about suitability, choose single-serving protein packs, which will allow you to cost-effectively find the right supplement.

To facilitate your choice in the e-shop, you can use the product comparison feature.

Myths about protein supplements

Not everyone knows enough about protein, so various fears and assumptions arise from ignorance. You can get to know some of the myths below:

• "Protein harms the kidneys" - it does not harm healthy people.
• "Protein is only for athletes" - protein supplements are also useful for the elderly and those on a diet.
• "Protein = steroids" - protein supplements are natural protein powders derived from milk or plants.

You can learn more about protein in the frequently asked questions section.