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Fitness Wiki

Proteins, also known as proteins, are basic nutrients for the human body and represent the basic building blocks of the muscles and all cells, which is why they are of great importance for muscle growth.

Proteins consist of up to 21 amino acids and have 410 cal energy at 1 gram.

Since proteins are of great importance for muscle growth, the quality of protein is measured by means of a biological valence (BW).

A whole egg with its perfect value of 100 is the reference point.

Protein Supply Recommendation

Looking at this statement more closely, the quantities are clearly defined.

A non-athlete can manage with 0.8 g/kg body weight per day. A pure fitness athlete should consume 1.2 g/kg and an advanced athlete 1.5 g/kg. Performance athletes, as well as intensely training bodybuilders, lie at 2 g/kg and top athletes may need up to 2.5 g/kg as an optimal intake.

Protein Types

Proteins differ considerably in quality and digestibility due to different protein sources. A distinction is made between 5 types of protein:

Whey protein (whey protein or lactalbumin)

Wheyprotein with a biological value of 104 is the highest quality protein type and is characterized by its high absorption in the gastrointestinal tract, which means a rapid availability of the amino acids in the blood, which is a great advantage after training.

Whey protein also has a high proportion of branched-chain amino acids BCAA, which are particularly needed for muscle regeneration.

Whey protein supplements are usually easily digestible.

Casein (milk protein)

Casein has a valence of 77 and contains a large proportion of the important amino acids L-glutamine.

Due to the slow resorption of this type of protein, casein is particularly suitable for consumption before going to bed, as muscles are supplied slowly and continuously with protein.

milk protein isolate

Milk protein consists of about 80% casein and 20% whey protein, which combines the advantages of both types of protein. Milk protein also has relatively high levels of L-glutamine and BCAAs.

Egg protein (Egg Albumin)

The biological value of egg protein is 88 and is an alternative for athletes with lactose intolerance.

Soy Protein

Soy protein has a value of about 80 and serves as an alternative to animal proteins for many athletes.
Furthermore, soy protein is characterized by its high tolerance in the human body.


Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.