Protein – the foundation of your physique and health
What is protein?
Protein is one of the three basic macronutrients (alongside carbohydrates and fats), playing a key role in muscle building, tissue regeneration, immunity, and the production of enzymes and hormones. Our body cannot store protein "for later," so its regular intake in the diet – or in the form of a supplement – is essential.
When is it worth considering protein supplementation?
While it is best to obtain protein from natural sources (meat, fish, eggs, dairy, legumes), in many cases, supplementation can be a great help:
🕒 You're short on time for cooking and regular meals,
🥚You don't eat meat or you are a vegetarian/vegan,
💪 You're training and want to increase muscle mass or speed up recovery,
🍩 You have a problem with constant snacking and want to satisfy hunger in a healthy way.
Types of protein in supplements
1. Whey Protein Isolate (WPI)➡ The purest and fastest absorbing form. It has very little fat and lactose. Ideal post-workout.
2. Whey Protein Concentrate (WPC)➡ More "everyday" form – cheaper, digests slower, but still effective.
3. Casein➡ Slow-release protein – great for night time as it keeps you feeling full longer.
4. Plant-based proteins (soy, rice, pea)➡ For vegans and those with lactose intolerance. Often less bioavailable, but still valuable.
How to use?
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After a workout: a serving of protein (20–30 g) supports muscle recovery and repair.
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For breakfast or as a meal: e.g. a protein smoothie with fruits.
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At night (e.g. casein): if you feel hungry before bed.
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Throughout the day: as a "healthy snack" instead of a candy bar or cookie.
Is protein safe?
✅ Yes – protein supplements are safe when used sensibly.
❌ Problems can arise only with excess intake (e.g. 3–4 times more than the recommended dose) and low hydration. So: drink water and don't treat protein as the "only meal."
My favorite ways to use protein:
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Chia seed protein pudding
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Smoothie with banana and almond butter
(You can find more recipes in the Recipes section)
Summary
Protein is more than just muscle building – it's a way to a healthy physique, stable energy, and fewer hunger cravings. Supplementation doesn't have to be complicated – all you need is a good supplement, a shaker, and 2 minutes a day.
