Protein
Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.
Protein - The macronutrient of muscle building
Definition
Proteins are macromolecules made of amino acids, considered the "building blocks" of the body. They make up every tissue: muscles, skin, organs, hormones, enzymes, antibodies.
For lifters, protein is the most critical macronutrient: without enough intake, building or preserving muscle mass is impossible.
💡 1 gram of protein delivers 4 kcal. Of the 20 existing amino acids, 9 are "essential": your body cannot synthesize them — they must come from food.
Why protein is essential
Beyond muscle, proteins fulfill dozens of vital roles:
- Muscle building: fiber synthesis after training
- Tissue repair: skin, ligaments, cartilage
- Hormone production: insulin, glucagon, growth hormone
- Immune system: antibodies, natural defenses
- High thermic effect: 20-30% of calories burned just to digest
- Satiating effect: better satiety than carbs or fats
How much protein per day?
| Profile | Recommended intake |
|---|---|
| Sedentary | 0.8 - 1 g/kg/day |
| Moderately active | 1.2 - 1.4 g/kg/day |
| Lifter (maintenance) | 1.6 - 2 g/kg/day |
| Bulking | 1.6 - 2.2 g/kg/day |
| Cutting / caloric deficit | 2 - 2.5 g/kg/day |
Example: an 80 kg lifter bulking aims for 130 to 175 g of protein per day.
⚠️ Beyond 2.5 g/kg/day, studies show no additional benefit on muscle gain.
Best protein sources
Animal sources (more complete)
- Lean meats: chicken (31 g/100g), turkey, lean beef
- Fish: tuna (25 g/100g), salmon (20 g/100g)
- Eggs: 6 g/egg, ideal amino acid profile
- Dairy: skyr, cottage cheese, Greek yogurt
Plant sources (combine for complete profile)
- Legumes: lentils, chickpeas, beans
- Soy: tofu, tempeh, edamame
- Grains: quinoa, oats
Timing and distribution
- ✅ 4 to 6 doses per day of 20 to 40 g of protein
- ✅ 3 to 5 hour spacing between doses
- ✅ At least 0.3 to 0.4 g/kg per meal to trigger synthesis
- ✅ A pre-bedtime dose (casein) helps overnight recovery
Myths to bury
- ❌ "Too much protein damages kidneys": false in healthy subjects
- ❌ "30-min anabolic window is critical": largely overstated
- ❌ "The body can only absorb 30 g per meal": false
- ❌ "Plant proteins are less effective": with good combos, equivalent
Key takeaways
Protein is the #1 nutritional pillar of any lifter. Aim for 1.6 to 2 g per kg of bodyweight, spread across 4-6 doses. Prioritize whole food sources, supplement with whey if convenience is an issue. Daily total and long-term consistency = muscle building.
Termes associés
Protein powders (whey, casein, plant-based) are a convenient supplement to reach your daily protein needs efficiently.
Macronutrients are the 3 main nutrient types: proteins, carbohydrates and fats. Provide energy and building blocks for the body.
Post-workout refers to nutrition and supplements after training to optimize recovery and muscle protein synthesis.
Muscle hypertrophy is the increase in muscle fiber size. The mass-gain process resulting from resistance training.
