Protein

Protein: A buyer's guide for optimal recovery and muscle growth

Why is protein absolutely crucial for your body?

Protein is one of the three essential macronutrients that every human body requires. Despite the common myth, protein is not just for "building muscle" – everyone needs it, regardless of their activity level, as it is vital for the production of hormones, enzymes, and immune cells.

What are the scientifically backed benefits of protein?

How much protein do I need per day?

Do you classify yourself as an "athlete or active individual"? Then, according to current recommendations, you should consume approximately 1.6–2.2g of protein per kg of body weight daily, depending on your training intensity. In the real world, for an 80kg athlete, this means 128–176g of protein per day – an amount that can be difficult to hit through diet alone without quality protein powder.

But as we have mentioned, protein is not just for athletes. Here is a brief overview of protein requirements for different population groups:

What are proteins made from and how do I choose the right one?

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

While animal sources typically provide a complete amino acid spectrum and contain all essential amino acids in an optimal ratio for the human body, plant sources often suffer from a so-called limiting amino acid – a building block that is not present in sufficient amounts.

However, this does not mean that plant sources are inferior. Modern vegan proteins solve this by cleverly combining various ingredients (e.g., mixing pea and rice protein), achieving a complete amino acid profile comparable to whey. These are top-tier alternatives not just for vegan athletes, but also for individuals with lactose intolerance or milk protein allergies.

Animal-based proteins: The gold standard in nutrition

The most popular subcategory is undoubtedly whey protein. Premium native proteins are processed gently, sourced directly from fresh milk from controlled European farms; it takes over 100 litres of milk to produce 1kg of this protein.

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

Whey isolate contains 80% or more protein thanks to advanced filtration methods. It is almost fat and lactose-free, making it the ideal protein for dieting and individuals with sensitive digestion.

Whey hydrolysate has undergone enzymatic cleavage (or "pre-digestion"). It contains short peptide chains that the body absorbs almost instantly. It often features a DH (degree of hydrolysis) rating – the higher the number (e.g., DH 32), the faster the absorption, though it may have a more distinct, slightly bitter taste.

Casein is also derived 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 perfect night-time protein, with 70–80% protein content, which prevents catabolism during sleep.

As the name suggests, beef protein is made from beef (often connective tissue). It is naturally 100% lactose-free and suitable for those with milk protein intolerances. Although it contains less leucine than whey, it is rich in collagen-forming amino acids, which those focusing on joint health will appreciate.

A classic from egg whites with 60–80% protein content. It has a medium absorption rate and excellent biological value. Suitable for those with milk protein intolerance.

These combine, for example, whey + casein → providing both fast and gradual amino acid release. Why? It ensures the body receives variety along with different absorption rates.

Plant-based proteins: The power of nature for vegans

Modern plant-based proteins are no longer chalky or unpalatable. On the contrary, they are a great choice not just for vegans and those with lactose intolerance or milk protein allergies, but also for people wanting to contribute to environmental protection.

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

Stands out for its high leucine content (an amino acid key to protein synthesis) and fibre, which makes it very satiating. Suitable for those with a soy allergy.

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

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

Produced by cold-pressing pumpkin seeds, allowing it to retain a high proportion of minerals, particularly zinc, magnesium, and iron. Contains approximately 60% protein and is notable for its specific nutty flavour and green colour.

Almond protein distinguishes itself with its fine texture and delicious taste without the typical "aftertaste" of legumes. Obtained from defatted almonds, it contains around 50% protein and is rich in vitamin E (a potent antioxidant) and healthy fats. Although it does not have the same anabolic potential as whey, it is a great addition to breakfast porridges and smoothies, providing a creamy consistency while supporting overall cardiovascular health.

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

A clear comparison of sources

Quick guide – which protein should you choose?

Dive deeper into this topic and read how to choose a protein?

What is the ideal protein dose?

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

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

How and when to use protein?

Most common mistakes when choosing protein

Conclusion

Choosing the right protein doesn't have to be alchemy. If you are looking for a versatile post-workout aid, reach for whey protein. If you want to feel satiated before bed, go for casein.

Choose your protein on BodyWorld.eu according to your goals and tolerance, and take your performance and recovery to the next level. And don't forget to check our latest offers and discounts section.

Pick your protein today and support your progress!