How much protein should I take when building muscle?

Proteins are essential for muscle growth, as the body needs the amino acids they contain to make the muscles grow. The German Society for Nutrition (DGE) recommends 0.8 g per kg body weight for an adult man or woman, but this does not apply to athletes. Those who train intensively at least 3-4 times a week have an increased protein requirement of 1.3 to 1.5 g per kg body weight. Exceeding this guideline does not, however, result in increased muscle growth, but rather favors weight gain through increased energy intake.

When should I take the proteins?

If muscle building is desired as part of a mass increase, it is beneficial for the body to take in the proteins throughout the day so that the supply of the proteins can be as uninterrupted as possible. This also makes it easier to cover the daily protein requirement without having to resort to additional protein sources such as protein bars or shakes. In general, a healthy protein component should be part of every meal of the day when protein requirements are high.

If additional protein in the form of bars or shakes is to be provided to support muscle and mass building, it is advisable to take it in immediately in the first hour after strength training. In this much-discussed “anabolic window” the body has to replenish its energy reserves and starts to regenerate the muscle fibers that have been stressed by the training. In this phase, it is also important to supply carbohydrates in addition to proteins in order to stabilize the blood sugar level.

If this is not done, the body will synthesize the sugar itself, among other things from amino acids that are needed for muscle building. These guidelines only apply if mass building was the goal of the training. If weight loss is to be achieved, it is advisable not to eat anything in the hours after training in order to take advantage of the afterburning effect.