Protein supplements - the basics for beginners
Are you just starting out in the gym and wondering if you need a protein supplement? This guide will answer all your questions about protein supplementation.
What is protein supplement?
Protein powder is a concentrated source of protein in powder form that dissolves easily in water or milk. It is most often derived from whey, casein, or plant sources.
Do you really need protein?
Protein supplementation is NOT necessary , but can be very convenient if:
- You have trouble getting enough protein from your diet
- You train regularly and build muscle mass
- You need a quick meal after training
- You are on a reducing diet and want to protect your muscles
How much protein per day?
For strength training: 1.6-2.2g of protein per kg of body weight
Example: If you weigh 75kg, you need 120-165g of protein per day.
You can get this amount from your normal diet (meat, fish, eggs, dairy products) or make your life easier with supplements.
Types of protein supplements
Whey Protein (whey) - the fastest absorbing, ideal after training
- WPC (concentrate) - 70-80% protein, good value for money
- WPI (isolate) - 90%+ protein, less lactose, more expensive
Casein - slowly absorbed, ideal for nighttime
Plant-based protein - for vegans and people with lactose intolerance
When to drink conditioner?
After training - within 1-2 hours after exercise (but this is not critical)
Between meals - as a protein snack
In the morning - if you don't have time for a full breakfast
Before bed - casein will provide a long-lasting supply of amino acids
How to prepare a protein shake?
Basic recipe:
- 1 scoop (30g) of protein
- 250-300ml of water or milk
- Shake in a shaker for 20-30 seconds
Fortified shake: add banana, peanut butter, oatmeal or fruit
The most common beginner mistakes
❌ Drinking protein instead of eating - protein is a supplement, not a meal replacement
❌ Exceeding demand - more is not better, excess will not be used
❌ Skipping the diet - supplements will not work without proper diet and training
❌ Expecting miracles - protein supports, but does not build muscle on its own
Beginner's Summary
✅ Protein powder is a convenient source of protein , not a magic powder
✅ Start with WPC (whey concentrate) - the best value for money
✅ Drink 1-2 shakes a day , the rest of the protein from your normal diet
✅ The most important thing is the total protein intake during the day , not the timing
Check out our range of protein supplements and start building muscle!