The best protein for every type

No matter what kind of bodybuilder you are, with these tips you will supplement your diet properly.

1 ·    Der Hardgainer

What? A mix of grain cream cheese, yoghurt and milk (all low in fat) as well as eggs and whey protein powder Why? Most hard gainers do not reach the calorie required for a workout. But the calorie intake for muscle building has the highest priority. When can you take these foods? You can take them throughout the day. Healthy snacks throughout the day provide a good base for the right amount of protein. Foods such as cottage cheese, yogurt, milk, hard boiled eggs and protein shakes are very easy and fast to make. How much? Eat about 1 gram of protein per kilogram of body weight. An egg, two dairy products or two protein shakes a day are enough for this in addition to your protein-rich main meals. Research has shown that it's even better if you eat a little more protein.

2 ·    Der Laktosefreie

What? A pure whey protein isolate (no concentrate) with less than 0.1 g lactose per tablespoon. Why? Whey Protein Isolate is the ideal choice for people with lactose intolerance because it can replace both protein and calcium. Such an isolate is easily digestible, usually provides more than 94 grams of protein per 100 grams of whey and is almost free of fats and carbohydrates. When? Take it once or twice daily as a snack or meal replacement. How much? It should be just enough to bring your total protein intake to about 1 gram per kilogram of body weight daily.

3 ·    Der Energiesucher

What? A protein-rich sandwich for lunch with tuna, turkey, egg salad and low-fat mayonnaise, cream cheese and yoghurt. Why? The protein and some good fats in your sandwich are good for your energy level for the second half of the day as the energy usually drops off with the blood sugar together in the afternoon. When? Noon. How much? At lunchtime, take a sandwich containing at least 100 grams of these ingredients to cover 20-30 grams of your protein balance of the day.

4 ·    Der Fleischlose

What? Dairy products (including whey proteins), fish and combinations of beans, soy, nuts, vegetables and lentils Why? Vegetarians can also get many proteins from dairy products, nuts and fish. When? Instead of meat, vegetarians should eat fish and dairy products throughout the day. Vegans need a combination of beans, soy, lentils, nuts and vegetables for their daily protein pack. Be sure to mix all of these protein sources to ensure a diet of all the essential amino acids. How much? All of these sources should be combined to create a total of about 1 gram of protein per kilogram of body weight per day.

5 ·    Der Powerlifter

What? Fish, lean beef, turkey breast, chicken breast. Why? Hard-training athletes need a lot of protein and low carbs, which would make them fat. Due to the way a bodybuilder trains, his body does not burn carbohydrates in large quantities. When? Take the proteins to you before strength training. This is more effective than eating it throughout the day. How much? One to two grams of protein per kilogram of body weight daily.

6 ·    Der Mitternacht-Snacker

What? Low-fat dairy products or a casein-protein shake. Why? Your body regenerates the first half of the night, but in the second half it needs calories. As you sleep and eat nothing, he will tap into the muscle protein. To prevent this, you should eat a slow digestible protein dish (ideally: dairy or casein protein shake) before going to bed. When? Just a small portion at bedtime if possible How much? Recent studies have shown that the amount of dietary protein needed for muscle recovery is surprisingly small (about 5-10 grams). Nevertheless, to maximize recovery and growth, it makes sense to use 20-40 grams at bedtime.

7 ·    Der Ausdauer-Ahtlet

What? Whey proteins and low-fat dairy products. Why? Endurance athletes often make the mistake of attributing more importance to carbohydrates than protein. This is a mistake, as proteins support the immune system in a significant way. A good choice would be whey proteins, which are easy to digest and provide immune-enhancing amino acids such as cysteine. When? Endurance athletes should not only eat protein-containing foods before, during and after the event, but also eat them during their conditioning and endurance training phases. How much? Similar to bodybuilders: a little less than 1 gram of protein per kilogram of body weight per day.

8 ·    Der reife Bodybuilder

What? Lean meat, protein and low-fat dairy products. Why? For older bodybuilders, four aspects are important when choosing proteins. First, the metabolism is a bit slower, so they need lean protein sources. Second, the heart must be protected from cholesterol. Third, older people need to eat about 25% more protein as they consume more. Fourth, their diet should be calcium-rich. Therefore, the consumption of dairy products makes sense. When? As for the younger bodybuilders. Eating before exercise can maximize muscle growth. How much: About 1.25 to 2 grams of protein per kilogram of body weight.