Which protein to choose for beginners
Protein is one of the most important components of any diet aimed at achieving fitness goals or improving overall health. It aids in muscle recovery, muscle growth, and can accelerate fat loss. For beginners, choosing the right protein can be overwhelming, as there are a multitude of options, including whey, plant-based proteins, egg whites, casein, and more. In this guide, we'll explain which proteins are suitable for different goals, present scientifically sound insights into their benefits, and help you avoid common mistakes. We'll also explore how protein supports muscle growth, weight management, and overall well-being.
What is protein and why is it important?
Protein is one of the three essential macronutrients necessary for the proper functioning of the body. It consists of amino acids, which act as the body's building blocks. These are crucial for the growth, regeneration, and maintenance of tissue, especially muscles.
Why beginners need protein
Studies show that regular intake of sufficient protein accelerates training and improves overall well-being, even in beginners ( Source: NCBI ).
Protein contributes to:
- Faster muscle regeneration after exertion.
- Increased muscle mass.
- Reduction of the feeling of hunger.
- Metabolism support.
- Maintaining healthy skin, hair and nails.
Protein for muscle building
If your goal is muscle building, protein will be your best ally. During training, micro-tears occur in the muscles, which are repaired and strengthened by an adequate protein intake.
How does protein help with muscle building?
Protein triggers muscle protein synthesis (MPS), a process essential for muscle repair and growth. According to a study published in the Journal of the International Society of Sports Nutrition, consuming 20–40 g of protein after training significantly improves results (source: JISSN).
Best types of protein for muscle building
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Whey concentrate
Contains approximately 70–80% protein, as well as some carbohydrates and fat. An excellent choice for beginners due to its versatility and affordability. -
Whey isolate
Contains up to 95% protein and almost no carbohydrates or fats. Ideal for those who want to maintain a slim figure or lose fat. -
Casein
It is digested slowly and supplies the muscles with protein for 6-8 hours. Perfect for taking before bed. -
Egg protein
A great option for people with lactose intolerance. Offers a complete amino acid profile.
Animal or plant protein: Which is better?
The choice between animal and plant-based protein depends on your diet and preferences. Both have specific advantages.
Benefits of animal protein
- Contains a complete amino acid profile.
- Quick recording.
- High content of BCAAs (leucine, isoleucine, valine), which are crucial for muscle regeneration.
Benefits of plant-based protein
- Suitable for vegans and people with milk allergies.
- Contains fiber, which promotes digestion.
- Environmentally friendly protein source.
Scientific findings
Combinations of plant-based proteins, such as pea and rice protein, can be just as effective as animal proteins when consumed in sufficient quantities ( Source: NCBI ).
Protein for weight loss and diet
Protein plays a crucial role in fat loss and maintaining muscle mass during a diet.
How does protein help with weight loss?
- It speeds up metabolism. Protein requires more energy to digest than carbohydrates or fats.
- It reduces appetite. Protein increases the feeling of satiety and lowers the hormone ghrelin (hunger hormone).
- It maintains muscle mass. Protein prevents muscle loss during a calorie deficit.
Recommendations:
- Whey isolate is ideal for daily consumption due to its low calorie content.
- Casein is perfect for taking in the evening to maintain muscle mass overnight.
Studies show that high-protein diets are more effective at losing weight and maintaining muscle mass than low-carbohydrate diets (Source: Advances in Nutrition).
Protein for women
Protein is just as important for women as it is for men. It helps maintain muscle tone, accelerate recovery after training, and promote overall well-being.
Why women need protein
- Supports regeneration.
- Promotes healthy skin, hair and nails.
- It helps with fat loss.
Studies show that protein helps women control their appetite and improve their body composition (Source: Journal of Nutrition).
Common mistakes when taking protein
- Too much protein: Do not exceed the recommended amount (20–30 g per serving) to avoid putting strain on the liver and kidneys.
- Wrong timing: Protein is most effective when consumed within 30 minutes of training.
- Poor quality: Choose only tested brands like MST Nutrition to ensure you receive a high-quality product.
Recommendations for high-quality protein
To achieve the best results, choose trusted sports nutrition brands. MST Nutrition offers a wide range of products for beginners and professionals:
- For EU residents: Order high-quality protein from the German MST Nutrition Shop .
- For residents of the UK: Explore the options in the UK MST Nutrition Shop .
Conclusion: Which protein should you choose?
Protein is a crucial factor for a healthy lifestyle and athletic success. Here are our recommendations:
- For muscle building: Choose whey concentrate or isolate.
- For fat loss: isolate or plant-based blends.
- For women: Whey isolate or plant-based proteins for a natural approach.
- For vegans: pea and rice protein blends.
With high-quality protein from MST Nutrition, you'll reach your goals faster and more effectively. Start your fitness journey today!
