Proteins

Proteins: A guide to choosing for maximum recovery and muscle growth

Why are proteins absolutely essential for your body?

Proteins (protein) are one of the three fundamental macronutrients that every human body needs. Despite the popular myth, protein is not just ‘for muscles’ – and everyone really needs it, regardless of how active they are, because it is essential for the production of hormones, enzymes and immune cells.

What are the benefits of protein according to science?

• Support for muscle growth: The amino acid leucine activates the mTOR signalling pathway – a key mechanism for muscle growth. If there is enough of it (and the body has a sufficient training stimulus), it supports muscle growth.
• Boosting metabolism: Protein has the highest thermic effect of food (TEF). The body uses up to 20–30 % of the energy taken in from protein just to process it.
• Effective weight loss: A higher protein intake protects muscle mass during a calorie deficit and increases satiety.
• Control of hunger and cravings: Protein stimulates the release of satiety hormones (e.g. PYY and GLP-1), leading to a natural reduction in calorie intake (Moon & Koh, 2020).
• Maximum recovery: After training, micro-damage occurs in muscle fibres. A sufficient protein intake provides the amino acids needed for repair.
• Bone health: A sufficient protein intake demonstrably improves bone mineral density (BMD) and reduces the risk of fractures.

How much protein do I need per day?

Do you fall into the category of “athletes and active people”? Then, according to current recommendations, you should consume approximately 1.6–2.2 g of protein per kg of body weight per day, depending on training intensity. In real terms, for an 80 kg athlete this means 128–176 g of protein per day – an amount that can be difficult to cover through diet alone without a quality protein powder.

But as we have already mentioned, protein is not needed only by athletes. Here is a brief overview of protein needs for different population groups:

What are proteins made from and how do you make sense of them?

The basic split you should know is between animal proteins and plant-based proteins.

While animal sources usually have a complete amino acid profile and contain all essential amino acids in an optimal ratio for the human body, plant sources often contain a so-called limiting amino acid – in other words, a building block that is not present in sufficient amounts.

That does not mean, however, that plant sources are inferior. Modern vegan proteins solve this problem by cleverly combining different ingredients (for example, combining pea and rice protein), resulting in a full amino acid profile comparable to whey. They are therefore an excellent alternative not only for vegan athletes, but also for people with lactose intolerance or an allergy to milk protein.

Animal proteins: The gold standard in nutrition

The most popular subcategory is undoubtedly whey protein (Whey Protein). Top-quality native proteins are obtained gently directly from fresh milk from cows in controlled European farms, and to produce 1 kg of this protein more than 100 litres of milk are needed.

1. Whey concentrate (WPC)

The most widespread form. It contains 70–80 % protein. It is rich in bioactive fractions (immunoglobulins), has a great taste and offers the best value for money.

2. Whey isolate (WPI)

Whey isolate contains 80 % or more protein thanks to a more advanced filtration method. It is almost fat- and lactose-free, which makes it the ideal protein for dieting and for people with sensitive digestion.

3. Whey hydrolysate (WPH)

Whey hydrolysate has undergone enzymatic breakdown ("pre-digestion"). It contains short chains of peptides that the body absorbs almost immediately. It often carries the designation DH (degree of hydrolysis) – the higher the number (e.g. DH 32), the faster the absorption, but also the more specific, slightly bitter taste.

4. Micellar casein

Casein is also obtained from milk, but unlike whey it is digested slowly (up to 8 hours) – it forms a gel in the stomach that releases amino acids gradually. It is the ideal night-time protein with a protein content of 70–80 %, helping to prevent catabolism during sleep.

BodyWorld tip: Be careful with the similarly sounding caseinate. Your body will not get as many benefits from it as from micellar casein; it is a less usable form.

5. Beef protein

As the name suggests, beef protein is made from beef (often from connective tissues). It is naturally 100 % lactose-free and is also suitable for intolerance to milk proteins. Although it has less leucine than whey, it is rich in amino acids that form collagen, which will be appreciated by people focused on joint health.

6. Egg protein (albumin)

A classic made from egg whites with a 60–80 % protein content. It has a medium absorption rate and excellent biological value. It is suitable for people with intolerance to milk protein.

7. Multi-ingredient

Combines, for example, whey + casein → fast and gradual amino acid release. Why? It provides the body with variety and different absorption speeds at the same time (adjust).

8. Less traditional types

• Cricket protein: Cricket protein is often described as the sustainable future of sports nutrition with a minimal environmental footprint. Nutritionally, it is a superfood containing up to 70 % high-quality protein with a complete spectrum of essential amino acids. It is the perfect choice for those who want an animal source with the benefits of meat, but without the environmental burden of intensive farming.
• Goat protein: This type is often described as the most digestible animal protein on the market. Unlike cow’s milk, it contains a different type of casein (more A2 beta-casein), which forms a gentler curd in the stomach, making it much kinder to the digestive tract. It may be ideal for athletes with a sensitive stomach or a mild intolerance to cow’s milk protein.

Plant-based proteins: The power of nature for vegans

Modern plant-based proteins are long gone from being gritty and unappealing in taste. On the contrary, they are a great choice not only for vegans and people with lactose intolerance or an allergy to milk protein, but also for those who want to help protect the environment.

1. Soy protein

As one of the few plant sources, it has a complete amino acid profile. Soy isolate reaches a purity of 85 % or more. Concentrate: 65–70 % protein, Isolate: 85 % or more

2. Pea protein

It stands out for its high content of leucine (an amino acid crucial for protein synthesis) and fibre, which makes it very filling. Suitable for people with a soy allergy

3. Rice protein

Easy to digest, but low in the amino acid lysine. It is often combined with pea protein to achieve a complete profile. 50–78 % protein.

4. Hemp protein

Contains approx. 50 % protein, but is rich in omega-3 fatty acids, fibre and minerals. However, it has a lower biological value.

5. Pumpkin protein

It is obtained by cold pressing pumpkin seeds, which allows it to retain a high level of minerals, especially zinc, magnesium and iron. It contains approximately 60 % protein and stands out for its distinctive nutty taste and green colour.

6. Almond protein

Almond protein stands out from the rest for its smooth texture and delicious taste without the typical legume aftertaste. It is made from defatted almonds and contains around 50 % protein, while being rich in vitamin E (a powerful antioxidant) and healthy fats. Although it does not have as high an anabolic potential as whey, it is a great addition to breakfast porridge and smoothies, where it adds a creamy texture and supports overall cardiovascular health.

7. Multi-ingredient plant protein

The best choice for vegans. By combining sources (e.g. pea + rice), you get a supplement with a biological value comparable to whey.

Clear comparison of sources

Quick selection guide – which protein should you choose?

🔹 I want to build muscle and recover better

→ Whey protein (WPC or WPI) after training

Tip: Read our guide to bigger muscles.

🔹 I want a protein for the night / longer satiety

→ Micellar casein

🔹 I’m dieting

→ WPI (isolate) – higher protein content, minimal fat and sugar

Tip: Read our guide to weight loss.

🔹 I have lactose intolerance

→ WPI, egg protein, beef protein or plant-based proteins alternatively whey proteins with lactose additionally removed.

🔹 I’m vegan

→ Multi-ingredient plant protein (e.g. pea + rice)

Delve deeper into this topic and read how to choose protein?

What is the ideal protein dose?

For maximum stimulation of muscle protein synthesis (MPS), the optimal dose is 20–40 g of protein per serving. For plant-based proteins we recommend a dose 10–20 % higher because of the lower bioavailability of some amino acids.

Daily intake: 1.6–2.2 g/kg of body weight

How and when to use protein?

1. After training: In drink form for an immediate start to recovery. Often it is not essential, but it can be a pleasant ritual (edit).
2. Any time during the day: As a quick snack when you do not have time for a proper meal.
3. Before bed (ideally casein)
4. In cooking: Protein powder can be added to oatmeal porridge, pancakes or yoghurt to increase the meal’s satiety.

Most common mistakes when choosing a protein

• Focusing only on “protein after training” instead of total daily intake
• Underestimating the dosage for plant-based proteins
• Ignoring the ingredients
• Choosing only on price (and the same applies the other way round – an expensive protein does not have to be better)

In summary

Choosing the right protein does not have to be alchemy. If you are looking for a versatile post-workout helper, choose whey protein. If you want something to keep you full before bed, go for casein.

Choose your proteins on BodyWorld.cz according to your goal and tolerance, and take your performance and recovery to the next level. And do not forget to check out our latest deals and discounts section.

Choose your protein today and support your progress!

Frequently Asked Questions (FAQ)

How much protein should I take daily?

It depends on the goal. For most active people, 1.2–2 g/kg applies.

Is whey or plant protein better?

Whey protein has a higher biological value, but high-quality multi-ingredient plant proteins are a full alternative.

Is protein suitable for weight loss?

Yes. It helps preserve muscle mass and increases satiety.

Who is protein suitable for?

It is not just about muscles. Proteins are suitable for seniors (prevention of sarcopenia), people on a weight-loss diet, active athletes aiming for muscle and strength growth, vegetarians and vegans, as well as those who struggle to get enough protein from a normal diet.

What if protein makes me feel bloated?

Consider WPI, egg protein or plant protein.

Can protein put strain on the kidneys?

In healthy individuals at normal dosages, there is no reason for concern. If you have kidney disease, it is advisable to consult a doctor.