Tags: Nutrition, Muscle building

Proteins - Function, Dosage and Timing

Proteins play a central role in bodybuilding, strength training, and fitness. They are not only essential for muscle building and recovery, but also for maintaining numerous physiological processes in the body. In this article, we examine the function of proteins, the optimal amount per meal, the value of different protein sources, and the correct timing of consumption—important in the context of a muscle-building training plan.

Function of Proteins in Strength Training

Proteins consist of amino acids, the building blocks of muscle. After exercise, the muscles have an increased need for amino acids because strength training causes microscopic damage to the muscle fibers. Proteins support the repair of this damage and promote muscle growth through muscle protein synthesis (MPS).

In addition, proteins contribute to muscle recovery by minimizing muscle tissue breakdown (muscle protein breakdown) and supporting energy supply. For athletes like Urs Kalecinski, who regularly trains for bodybuilding competitions like the Mr. Olympia, a consistent intake of high-quality proteins is essential.

Why Protein Feedings With at Least 40 Gram Make Sense

Studies have shown that maximum stimulation of muscle protein synthesis is achieved with a protein intake of 20–40 grams per meal. Advanced athletes with higher muscle mass often benefit from around 40 g.

Reasons for this are:

1. Muscle mass dependence
   More muscle mass means higher protein requirements to support repair processes.
2. Leucine threshold
   Leucine, an essential amino acid, plays a key role in MPS activation. To reach the so-called leucine threshold of 2–3 g, approximately 40 g of high-quality protein is required.
3. Satiety and blood sugar stabilization
   Larger amounts of protein ensure a longer feeling of satiety and stabilize blood sugar levels – important for a muscle-building diet.

The Value of Protein Sources

Not all proteins are the same. Biological value (BV) describes how efficiently a protein can be utilized by the body. It depends on its amino acid composition.

High-quality protein sources

• Whey protein: Very quickly digestible, high leucine content – ​​popular in many bodybuilding supplements such as: E.g. from ESN.
• Egg protein: Similar high biological value as whey.
• Meat (e.g. B. chicken, beef, fish): Good balance of essential amino acids – ideal for protein-rich recipes.
• Dairy products (e.g. B. Quark, yogurt): Slowly digestible, ideal for the night.
• Plant protein sources
• Soy: Good biological value, contains all essential amino acids.
• Combinations such as rice and pea protein: Complement each other to achieve high value.

💡 Tip: Combine plant-based protein sources to optimize the amino acid profile.

Protein Timing: When and How to Consume?

The timing of protein intake is crucial to maximize muscle growth, recovery, and competition preparation.

1. Morning:
   After the overnight fast, the body is catabolic (breaking down energy) . A fast protein source like whey with carbohydrates stops muscle breakdown and starts MPS .
2. Before training:
   A mixture of protein and easily digestible carbohydrates (e.g. B. Whey + Rice Pudding) provides energy and protects the muscles .
3. After training:
   The so-called "anabolic window" emphasizes the importance of fast protein sources. For example, B. a shake directly after the workout , as the MPS can then be stimulated to the maximum.
4. Before going to sleep:
   Slowly digestible proteins such as casein (e.g. B. in Skyr) ensure a constant supply of amino acids during the night.
5. Snacks:
   Regular protein feedings (every 3–4 hours) ensure continuous stimulation of the MPS.

Practical Recommendations for Training and Everyday Life

• Daily protein intake: 1.6–2.2 g of protein per kg of body weight (for advanced athletes even up to 4 g is possible – especially in the context of bodybuilding coaching).
• Distribution: Distributed over 4-6 meals, each containing around 40g of protein.
• High-quality sources: Use whey, meat, fish, and curd; supplement with plant-based proteins if needed .