Protein to build muscles

The importance of protein in muscle building and weight loss is significant. To support muscle growth and help you achieve your desired physique more quickly, your body needs an adequate amount of protein.

See here how much protein a person should consume daily: daily protein requirement.

It is recommended to consume protein a few hours before or after a workout – this is when the effect is most optimal.

If maintaining and/or building muscle is important, consume a protein-rich meal or drink within a few hours before or after training. BCAA drink powder is also good to consume during the workout.

Studies have shown that animal-based protein is more easily absorbed by the body compared to plant-based protein (Vegan Protein), and it is also more effective for maintaining and increasing muscle mass. When using vegan protein, it’s important to ensure that it contains sufficient leucine. 365JP Vegan Proteins contain this essential amino acid in adequate amounts.

Among animal-based protein powders, the best option is milk-based whey protein – Whey Protein 100%.

Protein for fatt loss

Eating protein helps with weight and fat loss for several reasons:

1. Protein helps you feel full for longer.

Protein stimulates the release of satiety (appetite-reducing) hormones in the gut. So, when you eat protein, you naturally eat less food without feeling hungry.

* If you wish, you can test this theory yourself. Try eating a carbohydrate-rich meal first, then a protein-rich meal (containing 20–40g of protein). For example, first eat regular oatmeal, and next time eat protein-rich oatmeal (such as our quick protein oatmeal), and you’ll notice that the latter keeps you full much longer.

2. Protein increases your body’s effort to digest it, burning more energy.

3. Protein helps preserve muscle mass during weight loss, ensuring that most of the weight lost comes from fat (rather than muscle).

In summary, the importance of protein in building muscle is crucial. Protein is an essential building block for the body, playing a key role in muscle growth and recovery. Adequate protein intake helps maintain muscle mass even during weight loss, while also supporting satiety and metabolism. That’s why protein is important both for active individuals and for those looking to manage their weight.

Our protein powders were put to the test by personal trainer Tarmo Rattassepp – and here are his favorites.

How much protein do we need per day? – This question does not have a simple, one-size-fits-all answer, because the required amount depends greatly on a person’s lifestyle, goals, and physical activity level. Protein is an essential nutrient in any case, as it supports muscle growth and recovery and helps maintain muscle mass even during weight loss. In addition, sufficient protein intake promotes satiety and supports metabolism, making it an effective aid in weight management.

How much protein do we need per day?

This also depends on whether our goal is to improve training results, increase overall tone, or simply support a healthy diet. That’s why it’s important to assess your protein needs consciously and, if necessary, support them with high-quality protein products – for example, our protein powders.

First, let’s look at the currently recommended minimum daily amount (RDA – Recommended Dietary Allowance), which is the amount a person needs to stay alive and avoid deficiency. The RDA for protein (whey protein) is 0.8 g/kg.

For example:

• a 68 kg person needs 68 × 0.8 = approx. 54 g of protein per day.
• a 91 kg person needs 91 × 0.8 = approx. 73 g of protein per day.

This usually makes up about 10% of daily caloric intake.

The RDA recommendation is very general and may differ significantly from what we need to achieve our own goals, because it does not take into account other aspects such as:

• how much energy (i.e. kilocalories) we consume or need per day.
• our sex
• our age
• our activity level
• the types of activities we do
• our body composition