What? Dietary protein supplies amino acids which are needed to repair, rebuild and grow extra muscle. Increased muscle size corresponds with better control, durability, and increased strength.
Why? When the muscle is trained and provided with amino acids, it can develop new structural proteins that make up the muscle. It makes sense that if protein is required to drive this process, and supply the building blocks, which is mandatory to have optimal proteins to match the optimal production capacity. Protein powders offer the ability to consume almost exclusively protein, where convenience options and mass gainers provide extra quality nutrients to support performance and recovery. These supplemental forms are easy and quick in use.
How much? It is estimated that active athletes need 1,8 to 2,2g of protein per kg of lean bodyweight on a daily base.
Which one? We have several whey concentrates and isolates, referring to the filtration process. The primary difference between them is the amount of actual protein. All deliver the exact same protein, but a higher purity may be needed on low calorie diets (Whey Protein Isolate) to assure you get enough protein and stay below your calories. A lower percentage can however be better value for money, and with more wiggle room in the non-protein fraction often offers more intense flavouring (Whey Protein Concentrate & Whey Protein Concentrate 80).
Casein Protein is a slow digesting protein mostly used before bedtime, because the slow digestion offers a prolonged peak of amino acids during times when no other protein can be ingested.
Egg Protein offers a high value alternative with a distinct amino profile and intermediate digestion time.