What are your daily protein requirements?
What is protein? What role does it play in muscle growth? How are protein powders produced? What daily dose should I consume? What are the best proteins?
We'll answer all your questions, so you can really understand why it's vital for athletes to keep a close eye on their protein intake.
What role do proteins play?
Proteins, like carbohydrates and fats, are essential macronutrients for your body. They play a crucial role in your body, both structurally and functionally.
Structurally: they ensure the strength and regeneration of muscle tissue, hair and nails, as well as the health of your skin and bones.
Functionally: they are involved in many vital physiological functions, acting as digestive enzymes to aid digestion, as hemoglobin to carry oxygen around your body, and even as immunoglobulins, better known as antibodies, to strengthen your immune system.
Now that we've established that protein is essential to your body's functioning, why do we always hear about protein in sport?
An essential macronutrient for athletes
It's important to take your protein intake into account if you want to achieve your sporting or fitness goals. It's a resource for repairing your muscle tissue, regulating your metabolism and making you feel full.
Role 1 # Build your muscles
During your training sessions, you put a lot of stress on your muscles, and during your movements, you create micro-lesions. It's at this point that your protein needs come into play, as it plays a reparative role on these lesions, by promoting the synthesis of new muscle fibers.
Then, as your muscle tissue is repaired, your muscles grow in volume, so it's important that you have an ideal intake of animal and plant proteins for optimal repair.
Role 2 # Recover faster between workouts
After an intensive workout, consuming protein helps repair muscle tissue damaged during exercise. This means less soreness and faster recovery.
Tip: consume your protein after your workout to maximize its effects.
Role 3 # Increase your feeling of satiety and regulate your weight
Protein-rich foods are known for their ability to provide a lasting feeling of satiety. By including protein in your meals and snacks, you can better control your appetite and avoid cravings, which can help you manage your weight.
Role 4 # Preserve your muscle mass during your lean period
During periods of calorie restriction, it's important to maintain an adequate protein intake to avoid losing muscle mass. Protein helps maintain muscle while promoting fat loss.
Role 5 # A source of energy
Although carbohydrates are the main source of energy during exercise, when glycogen stores are depleted, the body can use protein as an energy source.
The importance of good protein assimilation
Ensuring proper protein assimilation is essential for your body to get the most out of your training and nutrition.
It's simple: you can consume as much protein as you like, but if your body doesn't absorb it efficiently, you won't see the results you want.
For your muscles to recover, rebuild and grow, it's crucial that the amino acids contained in protein are rapidly available.
Opt for quality protein sources such as lean meat, red meat, eggs, dairy products, dried fruit or legumes. Also, make sure you have good digestion and distribute your protein intake intelligently throughout the day.
Remember that your body can assimilate 30 g to 40 g of protein every 3 hours.
How many grams of protein should you eat a day?
The ideal amount of protein to consume per day depends on you: your weight, your level of physical activity and your fitness goals.
In general, it's recommended to aim for around 0.8 to 1.2 grams of protein per kilogram of body weight per day for a healthy adult.
For example, if you weigh 70 kilograms, you can estimate your protein intake at between 56 and 84 grams per day.
However, if you're very active or have bodybuilding goals, you may need higher amounts. It's always best to consult a health professional or nutritionist for personalized recommendations.
How many grams of protein should you consume during your lean period?
When you're in the process of losing or trimming fat, your goal is to consume protein-rich foods in order to maintain your muscle mass.
It's important to maintain muscle mass, because your muscles burn a lot of calories at rest, which will help you dry out and optimize your weight loss.
When you want to lose fat, the ideal is to create a calorie deficit, while consuming between 1.5g and 1.8g of protein per kilo of body weight, i.e. between 25% and 40% of your calorie intake in protein.
How many grams of protein do you need to build muscle?
When you're building muscle mass, your aim is to consume more calories than your body expends in order to create muscle. Your increased protein intake must be combined with a strength or endurance activity to build muscle.
You need to create a caloric surplus while consuming between 1.8g and 2g of protein per kilo of body weight, spread over 4 to 6 meals a day. This should be equivalent to between 20% and 25% of your daily protein intake.
Recommended daily protein intake, according to your goal
| Body weight (kg) | Goal: Weight Gain (g per day) | Target: Dry Weight (g per day) |
| 55 | from 99g to 110g | from 82.5g to 99g |
| 60 | from 108g to 120g | from 90g to 108g |
| 65 | from 117g to 130g | from 97.5g to 117g |
| 70 | from 126g to 140g | from 105g to 126g |
| 75 | from 135g to 150g | 112.5g to 135g |
| 80 | from 144g to 160g | from 120g to 144g |
| 85 | from 153g to 170g | from 127.5g to 153g |
| 90 | from 162g to 180g | from 135g to 162g |
| 95 | from 171g to 190g | from 142.5g to 171g |
| 100 | from 180g to 200g | from 150g to 180g |
Which foods are rich in protein?
Proteins are found in a wide variety of foods, both animal and vegetable. Animal proteins are found in foods such as lean meat, red meat, fish, eggs and dairy products.
For a vegan diet, legumes such as beans, lentils and chickpeas are an excellent source of vegetable protein, as are tofu and tempeh.
In addition, nuts, seeds and grains such as quinoa and oats are a rich source of protein.
Finally, you can opt for protein supplements such as Whey, which is derived from milk and soy, or protein bars.
Animal proteins
| Food | Protein content (g/100g) |
| Tuna | 30 |
| Chicken | 30 |
| Turkey | 29 |
| Pork (tenderloin) | 29 |
| Lean beef (tenderloin, low-fat ground steak) | 27 |
| Canned tuna | 26 |
| Duck fillet | 25 |
| Parmesan cheese | 25 |
| Canned sardines | 25 |
| Salmon | 25 |
| Shrimps | 24 |
| Poultry charcuterie (turkey, chicken) | 20-25 |
| Lamb fillet | 22 |
| Comté cheese | 22 |
| Mozzarella | 22 |
| Goat's cheese | 21 |
| Lean ham | 20 |
| Mussels | 20 |
| Feta cheese | 14 |
| Whole eggs | 13 |
| Cottage cheese | 11 |
| Egg whites (high protein, low fat) | 11 |
| Skyr yogurt | 11 |
| Greek yogurt | 10 |
| Cottage cheese | 9 |
| Oysters | 9 |
Plant proteins
| Food | Protein content (g/100g) |
| Almond purée | 22 |
| Seitan (gluten-free wheat) | 21 |
| Sunflower seeds | 21 |
| Peanut butter | 21 |
| Almonds | 21 |
| Flaxseed | 18 |
| Tempeh | 19 |
| Cashew nuts | 18 |
| Sesame seeds | 17 |
| Cashew puree | 17,5 |
| Hazelnut puree | 16 |
| Chia seeds | 16 |
| Hazelnuts | 15 |
| Soybeans (seeds, beans, etc.) | 15 |
| Quinoa | 15 |
| Tofu | 13 |
| Beans (black, red, white, etc.) | 9 |
| Lentils (all varieties) | 9 |
| Chickpeas | 9 |
| Peas (green, split, etc.) | 9 |
| Pecans | 9 |
Protein powder supplementation?
Protein powder, also known as whey, is a natural protein derived from cow's milk. The liquid remaining after milk coagulation is filtered to isolate whey, which is then processed into whey protein powder for use in our dietary supplements.
Protein powder can help stimulate muscle growth thanks to its high content of high-quality protein, promoting more significant muscle gains.
What's more, its fast-digesting properties make it an ideal choice for post-workout muscle recovery, helping to reduce muscle damage and speed up recovery.
Finally, it's a protein you can easily incorporate into your daily routine, by mixing it with fresh water or milk, and it's recommended to take it 30 minutes after your workout.
Recap on whey types: their characteristics and objectives
You've probably seen all those protein jars without really knowing what they were for and what the differences were: whey, enriched whey, isolate, gainer, casein...
Whey concentrate
- Synergy of 3 high-quality proteins
- Concentrated in BCAA + Glutamine for dry muscle gain
- Enriched with enzymes and probiotics for better digestion and assimilation
At Superset Nutrition, we find the 100% Whey Protein Advanced with its 23 g of protein per dose. It's made from 3 types of whey protein: whey concentrate (naturally rich in BCAAs and glutamine), supplemented by free amino acids from isolate and hydrolysate. With excellent assimilation, its biological value is 105 to 110 (compared with egg albumin, which is 100).
This formula is deliberately low in sugars and fats to meet muscle-building objectives.
Vegan whey concentrate
- 17g of protein per dose to build muscle
- Nutrient-rich 100% vegetable pea and rice protein mix
- High in vitamin B12, which contributes to normal energy metabolism and reduces fatigue
THE perfect 100% vegetableprotein formula . Our team of experts has chosen to combine pea protein with rice protein in 100% Vegan Protein. These two protein sources represent a perfect, natural alternative for all vegetarian and vegan athletes wishing to promote muscle gain
Rich in nutrients, easily digestible and hypoallergenic, it is ideal for maintaining and building muscle mass ,thanks to its proteincontent of around 75%. Its high amino acid content , notably in BCAAs,enhances muscle recovery .
Enriched whey
- 28g per dose of whey protein
- Enriched with 2638mg Creatine per dose for added volume
- Composed with BCAA and Glutamine for better recovery between sessions
There are many enriched whey products, but the aim here is to enhance the formula by adding different active ingredients to make it more effective, or to meet different objectives.
The Whey Hardcore Superset Nutrition is enriched with BCAAs and glutamine to enhance physical performance and promote muscle recovery. Our Whey Hardcore is enriched withtaurine, zinc and vitamin D3 to help you boost your endurance and stave off fatigue while maintaining a healthy immune system .
With 28 g of protein per dose and a high concentration of creatine, it's the perfect combo for boosting muscle gain, increasing endurance, staving off fatigue and supporting the immune system.
Whey isolate
- Protein content between 80 and 85% per dose
- Optimized formula with 300mg Glutamine to maximize your lean muscle gain
- Sugar-free, low-calorie, lactose-free and easy-to-digest for an athletic figure
Among the proteins preferred by athletes is Isolate, with a higher concentration of protein.
The difference between our Isolate Advanced and 100% Whey Protein Advanced is that it has undergone an additional purification stage, making it virtually lactose-free, ideal for those sensitive to milk lactose .
It's also lower in calories, as it's sugar-free, so it's perfect for people who want to lose weight without losing muscle mass.
- 24-hour muscle gain (mix of Caseinate, Micellar, Concentrate)
- Enriched with Vitamin D3 to maintain normal muscle function and strengthen the immune system
- Gain mass at night with its 8-hour slow assimilation, to avoid loss of muscle fibres
The main advantage of casein is that it is a slowly assimilated protein, meaning that it takes between 3 and 6 hours to digest and absorb into muscle tissue, releasing its amino acids over a long period.
It can therefore be compared to a "solid" protein such as eggs or meat, which will take roughly the same amount of time to be assimilated by the body.
The best time to consume it would be during long periods without protein intake, such as at night, when the body could be led to draw amino acids from the muscles, thus destroying muscle fibers.
Casein Advanced has been formulated to be of the highest quality, thanks to a mix of the best sources (Caseinate, Micellar and Concentrate), and is suitable for all objectives - lean, muscle gain or muscle maintenance.
- High carbohydrate quality with 79g per dose
- Optimized mass gain with an intake of 378kcal for 50g of gainer
- Rich in digestive enzymes for better assimilation and to prevent bloating
As their name suggests, gainers are formulated for mass gain, and are generally high in calories for people who are struggling to gain weight or who are in a period of mass gain.
The Mass Advanced from Superset Nutrition is rich in casein, which, thanks to its slow release, helps maintain the nitrogen retention responsible for increasing the size and number of muscle fibers for longer.
In addition, a mix of carbohydrates has been added to maintain a high carbohydrate content, as well as a matrix of digestive enzymes to ensure that every last calorie is used and broken down for maximum digestive comfort. It contains 378 kcal, including 79 g of carbohydrates and 11 g of protein.
Which Whey do I need to reach my goal?
In addition to whey, milk protein can be found in protein bars and in preparations such as Protein Pancake or Protein Porridge.
How do you adapt your protein intake as a vegetarian or vegan?
It's often said that plant proteins contain no essential amino acids, but this is not true.
In fact, the majority of plant proteins contain 20 amino acids, but tend to have limited amounts of certain essential amino acids.
This in no way detracts from their health benefits, particularly in reducing the risk of cardiovascular disease and diabetes. They are also a good way to vary protein sources.
All in all, the benefits of plant proteins are very similar to those of a classic whey.
Here are a few tips for adapting your diet without meat sources:
Plant proteins: opt for legumes (beans, lentils, chickpeas), soy-based products (tofu, tempeh, edamame), nuts, seeds and whole grains (quinoa, buckwheat).
Combine your plant proteins with carbohydrates: Legumes are an incomplete source of protein, lacking an amino acid found in carbohydrates. You therefore need to add carbohydrates to your meals. You can add rice, wholegrain pasta, wheat, etc.
Iron-rich foods: include green vegetables such as spinach, kale, dried fruit (apricots, prunes) and quinoa. To increase iron absorption, eat foods with a source of vitamin C, such as citrus fruits or peppers.
Sources of calcium:
For a vegetarian diet: dairy products such as milk, Greek yoghurt, cottage cheese, goat's, sheep's or cow's cheese.
For a vegan diet: use alternatives such as soya milk, oilseeds such as almonds, tofu, falafel, citrus fruit, peppers, etc.
Vitamin B12: include cereals, tofu, tempeh, shiitake mushrooms, yeast spreads and nutritional yeast.
Omega-3 fatty acids: flaxseeds, chia seeds, walnuts and rapeseed oil will give you an adequate supply of essential fatty acids.
By carefully planning your diet and choosing your foods, it's perfectly possible to follow a vegetarian or vegan diet and still get an optimal protein intake! So don't neglect your protein intake, and create an optimal food plan for yourself!