Fitness & Training

Protein Solutions for Training, Recovery and Muscle Building

Many people want to become stronger, build muscle mass, or improve their body composition.

Although resistance training is the primary stimulus for muscle growth, nutrition plays a crucial role in achieving the best results.

Protein – the building blocks of muscles
Protein contributes to the maintenance and growth of muscle mass. When you engage in regular resistance training, your body's protein requirements increase to support muscle recovery and muscle growth.
Research suggests that individuals performing resistance training with the goal of building muscle may benefit from a daily protein intake of approximately 1.6–2.2 grams of protein per kilogram of body weight.

Is protein timing important?
Many people have heard of the so-called "anabolic window" – the idea that protein should be consumed immediately after training to be effective.
However, more recent research suggests that total daily protein intake is more important than precise timing. Distributing protein intake evenly throughout the day may help support muscle protein synthesis.
If you train in a fasted state, it may be beneficial to consume protein relatively soon after exercise.

Creatine – one of the most well-documented supplements
Creatine is a naturally occurring substance found in the body's muscles and, in smaller amounts, in foods such as meat and fish. Creatine helps the body rapidly regenerate energy during short, high-intensity activities such as resistance training.

The Danish Veterinary and Food Administration recommends an intake of 3 g of creatine per day or 0.05 g of creatine per kilogram of body weight per day.

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