All about protein: What are the types, effects and for whom is it suitable?

Protein is one of the most important nutrients for the human body. Whether you want to gain muscle mass, lose weight or boost recovery, the right choice of protein plays a key role. There are many types of protein supplements on the market - from whey to plant-based alternatives to casein. Which protein is best for you? When to take it and what are its benefits?

In this video, we look at all the important aspects of protein:

1. What is protein and why is it important for the body
2. What types of protein are there(whey, vegetable, casein...)
3. Which protein is best for your goals - weight loss, muscle growth or recovery
4. How to dose protein correctly and when to take it

Tips for the correct use of protein

If you want to get the most out of protein, it's important to know when and how to take it. Here are key tips to help you get the best results.

1. Choose the right type of protein

• Whey protein - ideal for post-workout due to its fast absorption.
• Casein protein - slow release, suitable before bedtime.
• Vegetable protein - a great choice for vegans and lactose intolerant people.
• Beef or egg protein - an alternative for those who have difficulty digesting dairy products.

2. Correct timing of intake

• In the morning - to help kick-start metabolism and prevent muscle breakdown, casein or vegetable protein is suitable.
• Pre-workout - ideally 30 to 60 minutes before exercise to supply amino acids.
• Post workout - the most important time for protein, helps muscle recovery, whey is best.
• Before bed - slow proteins such as casein promote muscle recovery during the night.

3. Do not overdo it with dosage

The recommended amount of protein depends on your weight and goals.

• 2 g to 2.5 g of protein per kg of body weight for athletes.

Excess protein is not stored in the muscles, but the body eliminates it or converts it into energy.

4. Combine protein with other nutrients

• With fats - slower digestion and longer satiety, for example protein with nut butter.
• With carbohydrates - ideal after training for better recovery, for example a protein shake with banana.

5. Don't be afraid to include it in your diet other than in a shake

Protein can be added to porridge, smoothies, pancakes, yoghurt or pastries.
It can also be consumed in the form of protein bars or desserts as a healthier alternative to regular sweets.