Nutritional tip: How much protein should it be?

Here is some information for the modern muscle man who doesn’t want kidney damage. But to big lats, big arms – and lots of flirts on vacation.

Arnold showed us all. Eat tons of protein and train with steadily increasing weights. Then you’ll get wide – or something like that.

In the meantime, however, the food industry has become so entangled in contradictions that it is not always easy. Here there is whey, there casein – in between there is creatine. Where the hell does this go?

We’ve packed up a little science, a little experience and a little wisdom for you.

Protein is not equal to protein, amino acid is not equal to amino acid

Protein. The winged stuff of the fitness and food industry seems to be boundlessly horny: Makes mukkis. It’s not fattening. Makes you sexy. And so on. But if you take a little bit of hard science, you will find that this is not the case. Why, you’ll find out below. In general, proteins occur in nature either as plant proteins or as animal proteins.

From shake to bicep

Let’s start with the basics: When you consume protein, a lot happens in your body: As you digest, proteins are broken down into their individual components (amino acids).

So if you eat a sensible amount of valuable protein after training – you are already halfway there, because: The anabolic metabolism, which some ghetto brothers even inject into themselves, is nothing else but that your body uses these protein snippets to close micro cracks in your muscles.

You created these cracks with your Beastmode workout. Now another burger and BÄM: Your body now uses the amino acids and makes its own protein – your mukkis!

All soy – or would you prefer steak?

Which proteins, i.e. animal or plant, are now more valuable is very controversial. Animal experiments have shown that animal protein has led to somewhat faster weight gain. This naturally includes meat – i.e. muscle protein. But also milk proteins. Or eggs. An example of vegetable protein would be lupine from legumes, or soy protein, as we know it from tofu. Animal proteins are often somewhat easier to digest.

You can imagine: The animal eats protein, digests it and makes (muscle) protein itself. Then you eat the animal – and save yourself some of the work. But, but! Vegans don’t have it much harder: your body crumbles all the proteins anyway – and the essential amino acids are all contained in plant and animal products.

How much protein do you want?

There. If you now still want to combine a steak with a protein shake 3 times a day, then this is really not so smart. Anyone who thinks that the body digests these protein snippets indifferently and indefinitely has not heard the bang.

The human body cannot absorb more than 1.5 g protein per body weight. This means that eating 3g or 4g protein/kilo body weight during daily meals is at best a waste of money. And your kidneys think it sucks, too.

Be sure to drink enough water if you can’t help it. Also the fibers from vegetables and wholemeal bread with a lot of liquid saturate long. The bodybuilder’s argument that proteins quickly fill you up and therefore you would eat less is bullshit: Your body can’t cope with too much protein and you pee it out again. By the way, this causes more damage to animal protein than to plant material.

Conclusion for your MISSION: You don’t have to fill up tons of alcohol to heat the engine. The right amount of Super Plus will do the trick, brother.


Martin ist Geschäftsführer der Kies-Media GmbH und Betreiber von Er interessiert sich für alles was mit IT, Logik und Männersport zu tun hat.