The answer to the question “how to properly drink protein?” is very simple: 1.6-1.8 g per kilogram of body weight, in 5-6 servings, primarily from natural protein products.
This formula is mentioned in various forms on all resources on the internet dedicated to sports nutrition.
Many representatives of bodybuilding have followed this formula, including Arnold Schwarzenegger, Jay Cutler, Evan Centopani, Phil Heath, and it is supported by scientific research.
If you are used to trusting everything you are told, you can stop reading here. Just do as stated in the first paragraph.
But if you, like us, strive to understand not only how but also why, then read on.
Below we will discuss some nuances of the aforementioned commonly accepted protein intake formula, address popular misconceptions about protein consumption in sports and bodybuilding, explain how/when to properly take protein, and share recommendations for purchasing and storing protein from experts at the independent laboratory Consumerlab.com.
Main thoughts:
Frequent small meals provide favorable conditions for gaining and maintaining muscle mass
The fat content in post-workout food or gainer should be minimal, as it slows down digestion
At night, it is ideal to take a “slow” multi-component protein
Store protein in a dry place, not in the refrigerator, and avoid heating above 46 degrees
How NOT to drink protein: 2 most common mistakes
1 “The more protein, the better”
Protein or protein is one of the few nutrients / types of sports nutrition, the benefits of which for muscle gain are proven by numerous scientific studies.
Protein is directly related to muscle growth: during digestion, its molecules are broken down into individual amino acids, which are the structural elements from which muscle proteins are built, hormones, enzymes, etc. are synthesized.
The presence of protein in the diet is vitally important. This is emphasized by its name: the Greek “protas,” from which the word “protein” is derived, means “very important.”
Protein deficiency in the body can have catastrophic health consequences.
However, as with any other beneficial substances, their benefits do not mean “in any quantity.”
Excess protein in the body can also have serious health consequences. Among them are: decreased bone strength, increased risk of kidney stones, higher risk of cancer, and more.
The likelihood of “overdoing it with protein” is high among those who use sports nutrition, primarily proteins and amino acids, while carefully monitoring their diet, saturating it with protein products.
Among athletes who are working on mass, this extreme is very common.
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2 Not enough protein with high demand for it
Another common extreme is that athletes with a high protein requirement consume it too little.
For example, endurance runners have a smaller muscle mass compared to bodybuilders, but it is correct for them to consume almost as much protein (per unit of body weight) as strength athletes, since their energy expenditure is high and protein is necessary for the recovery of intensely working muscles, as well as, partially, for maintaining energy balance.
In sports and bodybuilding in particular, two extremes are equally common: too little protein in the diet (characteristic of beginners) and too much (characteristic of professionals). Both extremes can have serious health consequences.
Many beginning bodybuilders may train for years without results simply because they do not understand the basic principles of proper nutrition for gaining mass, one of which is that to ensure muscle growth, a caloric surplus must be provided in the diet. This principle underlies the mechanism of action of so-called mass gainers.
If the caloric intake is insufficient, even with a generally high protein consumption, it may not be enough to support muscle growth, as part of it will be burned for energy, literally “not reaching” the muscles.
The lack of protein is particularly significant for young athletes (teenagers) during periods of active growth, when the need for this nutrient is very high. Protein deficiency in this case can lead to serious health consequences for a lifetime.
We recommend: What is better: protein or amino acids (+ BCAA)? Reviews from doctors and experts
If you are a beginner bodybuilder or have a history of senselessly using any supplements that were simply recommended to you by “brothers” in the gym or store sellers, then make it a rule:
- never take supplements that you are unfamiliar with;
- never take supplements whose mechanism of action is not clear to you;
- never take types of sports nutrition with unproven scientific effectiveness.
How much protein should you drink? Daily norm
The protein requirement varies for people of different ages, genders, and levels of physical activity. Therefore, the daily norm should always be calculated based on individual body parameters, and any recommendations that mention exact absolute values (for example, 300 g of protein per day) are incorrect.
There is no unified position among experts, both scientists and dietitians, on the question of “how much protein is needed.” Moreover, even official recommendations have been revised more than once over the past decades.
Typically, the daily protein requirement is calculated in two ways: as a percentage of total caloric intake that should be provided by protein, or as the amount of protein in grams per kilogram of body weight.
In the first case, the daily protein requirement for gaining muscle mass is expressed as 10-35% of total caloric intake. In the second 1.6 – 2.2 g per kilogram of body weight.
That is, for an athlete weighing 80 kg, the daily requirement will be 120-160 grams.
As can be seen, the range is quite broad, which adds some clarity to the understanding of the issue.
But such ambiguity is justified, as, once again, I emphasize, the need for protein is a function of age, gender, level of physical activity (whether it is 3 or 6 times a week, intensity, working weights, etc.), muscle mass, body type, and so on.
At the same time, it is also necessary to consider that the types of protein that exist differ in their effectiveness: plant proteins are generally absorbed worse, which means they need to be consumed in larger amounts, while also combining them with each other to compensate for the inadequacy of the amino acid profile.
The question of protein dosage (including relevant scientific studies) is discussed in detail in the article How much protein should you drink per day to gain muscle mass?.
The main principles mentioned in the specified article are as follows:
- If your goal is to gain muscle mass, then follow the rule of 1.6-1.8 g/kg of body weight for protein;
- If there is no progress and adequate caloric intake, try increasing the dosage, for example, to 2.2 g/kg;
- If you are vegan (no animal products), then the daily requirement for plant protein should be increased by 20-30%, i.e., to 2.1-2.3 g/kg;
- For athletes in strength sports (bodybuilding, powerlifting) and those training for endurance (running, cycling), the protein requirement is approximately the same;
- The protein norm for athletes taking pharmacology is significantly higher; many of them take it in doses of 3 g/kg and above;
- The daily protein norm for elderly people actively engaged in sports is approximately equivalent to that for young people.
To gain muscle mass, it is necessary to consume 1.6-2.2 grams of protein per kilogram of body weight
How to properly take protein? Instructions
So, each of us is unique. The approach to forming a diet should also be individualized.
However, there are general rules for protein consumption that the vast majority of professional athletes follow. Below are the main ones.
1 Calculate your daily protein requirement
As we established above, the daily protein norm for muscle mass gain is 1.6-2.2 g of protein per kilogram of body weight.
If your body weight is 80 kg, you should aim for an average of 128 – 176 g of protein per day.
This amount should be sufficient to ensure a positive nitrogen balance.
First, include in your menu natural protein-rich foods and only if necessary (if you cannot eat a full meal, or if you are not meeting your daily protein norm) – sports proteins.
What does 120 g of protein look like in foods? An example menu is in the table below.
| Example menu for 120 g of protein | |
|---|---|
| Product | Amount of protein (grams) |
| 200 g of cottage cheese | 32 g |
| 100 g of oatmeal | 11 g |
| 3 eggs | 20 g |
| 100 g of lentils | 25 g |
| 150 g of fish | 39 g |
| Total: 127 g | |
The table of nutritional value of products will help you in composing your diet.
2 Eat often, in small portions
Distribute your daily protein norm into 5-6 portions with different time intervals between meals and consume them along with a small amount of complex carbohydrates (cereals, whole grain bread), which will optimally promote muscle mass growth.
Consuming carbohydrates together with protein creates a gainer effect in the body: carbohydrates raise insulin levels in the blood, which helps deliver protein and nutrients to the muscles more effectively. The mechanism is described in detail in the article Gainers for muscle mass gain: a guide to use.
The frequency of meals plays a very important role in muscle mass gain for several reasons.
Frequent protein consumption is particularly important because, unlike carbohydrates and fats, we do not have mechanisms for storing it inside (carbohydrates can be stored in the liver as glycogen, and there is no need to explain where and how fats are stored).
When we consume a portion of protein, it is broken down into amino acids, which remain in the blood for a very short time (they are in high demand there).
Muscle growth and recovery occur only when there is a high concentration of amino acids in the blood. Accordingly, to ensure a high level of amino acids in the blood for an extended period, it is necessary to eat frequently and in small amounts to speed up digestion.
Maintaining a high level of amino acids is also important for protecting muscle tissue from destruction or muscle catabolism.
This is often a consequence of low-calorie foods, for example during “cutting” or diets.
Another effect of the “frequent and small” eating pattern is stabilization of insulin levels. This is important because the hormone insulin plays an active role in the processes of muscle tissue growth, as well as fat formation/burning.
Details of the insulin mechanism of action can be found in the article Powerful and Deadly.. The Mechanism of Insulin Action in Bodybuilding for Muscle Gain and Weight Loss.
Finally, small portions of food are easier to digest and do not put a strain on the digestive system, making them easier and quicker to digest.
Frequent small meals create favorable conditions for muscle gain and preservation
3 Avoid consuming exclusively low biological value protein foods
Biological value (protein quality) determines how well it is absorbed and how complete its amino acid profile is.
The protein in most plant products has a low biological value.
If you are a vegetarian, combine several sources of plant protein in each meal to ensure the delivery of all necessary amino acids to the body.
Proteins with the highest biological value are whey, egg, casein, soy.
4 The diet should contain sufficient amounts of not only protein but also carbohydrates and fats
Nitrogen balance can be disrupted by a lack of carbohydrates and fats in the diet even with an adequate amount of protein. Remember, a positive nitrogen balance is a necessary condition for muscle growth.
This is explained by the fact that carbohydrates and fats are the main sources of energy; when they are insufficient, the body can cover its energy needs at the expense of dietary protein, as well as its own cells, including muscle cells, breaking them down. This leads to a state of negative protein balance.
There is another mechanism by which carbohydrates affect the degree of protein absorption. When we consume protein from food, it is broken down into amino acids, which enter the bloodstream. The ideal scenario is the maximum transport of these amino acids to the muscles for subsequent absorption.
This is precisely what carbohydrates facilitate: their consumption increases the level of insulin in the blood, which makes the process of amino acid absorption by muscle tissue more efficient. This is the principle of action of gainers for muscle mass gain.
You can only gain muscle mass if there is not only a sufficient amount of protein in the diet but also sufficient overall caloric intake.
5 Consume protein + carbohydrates immediately after training
Consume carbohydrate-protein shakes immediately after training to saturate the muscles with amino acids and nutrients, thereby accelerating recovery and creating conditions for muscle growth (see the previous point).
6 Eat “slow” proteins before bed
This will help maintain a positive protein balance throughout the night.
Slow proteins include, for example, casein or cottage cheese, any natural protein products.
7 Avoid overtraining
A mismatch between energy expenditure and the amount of food consumed, more precisely its caloric content, increases the likelihood of using protein as an energy source.
If you train frequently and intensely, you may need to reconsider the amount of fats and carbohydrates in your diet.
8 Drink enough water
Good hydration helps the kidneys eliminate byproducts of protein metabolism, which are toxic to the body.
A lack of water can lead to health problems.
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When should you drink protein?
Protein in the morning
From a bodybuilding perspective, sleep is a time for recovery, as well as a forced abstinence from meals.
Some bodybuilders consider this abstinence dangerous and even set alarms to wake up in the middle of the night to refuel and avoid losing muscle mass.
However, there is no reason for concern.
After all, this is a natural phase of the daily cycle and regular interruptions of sleep definitely disrupt recovery and muscle growth processes, the intensity of which is highest during nighttime rest.
Moreover, they hinder the natural secretion of growth hormone, which is active during sleep.
Regular interruptions of sleep to drink a protein shake disrupt recovery and muscle growth processes, as well as the natural secretion of growth hormone
During sleep and immediately after waking, the body uses energy from stores: glycogen in the liver and muscles and fat cells, and, in some cases, breaking down muscle tissue.
If the energy reserve in internal stores is sufficient and you do not have a habit of skipping breakfast, then the likelihood of muscle catabolism is low.
Sometimes it is recommended to drink a portion of “fast” protein immediately after waking, for example, one of the types of whey (hydrolysate, isolate, or concentrate), to quickly saturate the blood with amino acids and prevent muscle breakdown.
This may be particularly advisable if you train in the morning on an empty stomach.
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Protein throughout the day
Build your daily diet from small portions of natural protein foods and complex carbohydrates (grains, vegetables).
Throughout the day, there is no need for special sports protein shakes.
Sports proteins have one advantage – convenience. Use them only in cases where there is no opportunity for a full meal.
The optimal choice is multi-component proteins (a mixture of whey protein isolate or concentrate, casein, and egg protein), as it contains both “fast” and “slow” proteins.
Throughout the day and before training, there is no need for special sports protein shakes if you regularly consume natural foods containing quality proteins in the amounts you need
Protein before training
In the case of regular nutrition, there is no need for special sports protein mixtures immediately before training.
The “fast” protein shake or meal replacement that contains proteins and carbohydrates can be consumed within 60 minutes before a workout, in case of missing a meal.
This will increase insulin levels (an anabolic hormone that improves the absorption of amino acids by muscle tissue) and BCAA amino acids in the blood, which will aid in recovery and the synthesis of muscle fibers.
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Protein after workout
After a workout, the need for nutrients and protein is at its highest. In bodybuilding, this meal is the most important.
The body is especially sensitive to nutrients, and the levels of amino acids and insulin in the blood are low.
After a workout, the need for nutrients and protein is at its highest and the meal at this time is the most important
To speed up recovery, it is recommended to consume a portion of fast protein and carbohydrates.
Sources can be both natural products and sports protein, such as whey protein hydrolysate, which has the highest absorption rate among all proteins, or a gainer.
If this is not done, there is a high probability that the body will start using BCAA from muscle fibers for recovery, breaking them down.
– What is better: gainer or protein after a workout?
The essence of a gainer is very simple: to stimulate insulin release, which improves the synthesis of muscle cells, as well as to restore depleted glycogen reserves.
But there is nothing special in its composition: it is just a combination of protein and carbohydrates. Carbohydrates are a source of energy and a stimulus for insulin, while protein is a building material.
The fat content in post-workout food should be minimal, as it slows down digestion. The ideal time for consumption is within 60 minutes after a workout.
The fat content in post-workout food or gainer should be minimal, as it slows down digestion
Recommended: Gainers for muscle mass gain: a guide to use
Protein at night
The general opinion is that eating before bed is harmful. However, this rule is often disregarded in bodybuilding. It is believed that eating right before sleep reduces the period of nighttime hunger.
It is often recommended to take a serving of “slow” protein at night, as the amino acids from its breakdown will be released into the bloodstream and then into the muscles evenly over several hours.
This can be, for example, casein or its natural equivalent – cottage cheese, as well as any other natural source of protein with a low content of complex carbohydrates. Naturally, the portion should be small so that the digestion process does not interfere with sleep.
At night, it is ideal to take “slow” multi-component protein
Recommendations for purchasing and storing sports proteins from the independent laboratory Consumerlab.com
Consumerlab.com is an independent laboratory that conducts selective testing of various dietary supplements for their quality to warn consumers about potential harm.
You can view our translation of their sports protein report here, the original is here.
Experts from this laboratory point out that when choosing and purchasing sports proteins, you should pay attention to serving sizes:
“Serving sizes vary widely among proteins from different manufacturers: from 10 grams to more than 90 grams per serving for powders.
Keep this in mind, when comparing the nutritional value and cost of various protein supplements.”
Increasing the amount of protein in the diet requires more effort from the body to process it and, consequently, leads to an increase in urine volume.
If you consume insufficient amounts of water during this time, the result may be a high degree of dehydration and, as a consequence, a significant decrease in training effectiveness.
Drink enough water, at least 8 glasses a day.
A high-protein diet can lead to a increase in calcium loss from bone tissue. This can be avoided by increasing daily calcium intake by 300 mg (about a glass of milk) above the norm.
Details can be found in the article Is protein harmful? Scientific research.
On a high-protein diet, it is important to drink enough water (at least 2 liters) and additionally take calcium.
Often in sports protein mixtures, carnitine is found, the benefits of which in sports are not proven.
Recent studies on the harm of carnitine indicate that the consumption of carnitine may contribute to the development of cardiovascular diseases in some individuals.
Those who consume red meat (unlike vegetarians and vegans) have microorganisms in their intestines that convert carnitine into compounds that, after further transformation in the liver, contribute to the development of atherosclerosis (artery blockage), hindering the normal process of the body’s self-cleansing from cholesterol.
Adding L-carnitine to sports nutrition products may potentially promote the growth of these microorganisms and, consequently, trigger the development of long-term cardiovascular issues.
If there is no medical necessity for you to take carnitine, it would be correct to avoid its long-term use in large doses (several hundred milligrams).
Similarly, it would be wise to reduce the consumption of red meat, which is the main source of this substance.
How to properly store protein?
Experts from Consumerlab.com also provide some recommendations for storing proteins:
In dry powder form, protein is quite stable and does not degrade unless exposed to temperatures above 46 °C.
Once the package is opened, protein is exposed to moisture. At humidity levels above 10%, it begins to degrade.
To reduce moisture exposure, especially in humid climates, it is better to store powdered products in several small containers rather than one large one.
Protein should not be stored in the refrigerator, as when you take it out and leave it at room temperature, condensation on the colder item leads to moisture accumulation.
On the other hand, liquid protein supplements, such as ready-to-drink sports beverages, are generally sensitive to heat: even at room temperature, they become unstable and protein degradation occurs.
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