High-quality whey protein

High-quality whey protein – for those who train

Contributes to the growth and maintenance of muscle mass 💪

Whey protein also has a high content of branched-chain amino acids (BCAAs) – especially leucine. These amino acids are important because they play a central role in muscle protein synthesis, i.e., the process by which the body builds new muscle tissue. Leucine is particularly important as it acts as a "trigger" to activate protein synthesis via the mTOR signaling pathway.

Whey protein is therefore considered a high-quality protein source, precisely because it contains ample BCAAs and is rapidly absorbed by the body. This makes it particularly beneficial after training to promote muscle repair and growth.

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What is protein – and why is it important for active individuals?

Protein is an essential nutrient made up of amino acids – the body's building blocks.

If you exercise regularly, your body has an increased need to build and maintain muscle mass. Protein contributes to this and also plays a role in the maintenance of normal bones.

Sufficient protein intake, along with a balanced diet and an active lifestyle, is important to support the body's functions – especially when you are active.

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Why active individuals and athletes may have an increased need for protein

Regular and intense training places higher demands on recovery and muscle maintenance. Protein is an important part of this. Here are five reasons why physically active individuals may have an increased need for protein in their diet:

Supports muscle maintenance after exercise

Physical activity stresses the muscles. Protein contributes to the growth and maintenance of muscle mass – which is important after both strength training and endurance activities.

For those who want to increase muscle mass

In strength and power sports, the focus is often on muscle growth. Adequate protein intake contributes to muscle building when combined with strength training.

Part of the energy requirement during prolonged training

During prolonged and intense activity, the body can use protein as an energy source, especially when glycogen stores are low. A balanced intake of both carbohydrates and protein can therefore be beneficial.

Supports the body's natural immune function

A varied and balanced diet with sufficient protein contributes to the body's normal functions, including the immune system.

Helps maintain muscle mass during a calorie deficit

During energy restriction – such as during weight loss or weight-class sports – a high protein intake can help preserve muscle mass (source).

Remember: Protein works best as part of a varied diet and in combination with regular physical activity.

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How much protein do active individuals need?

Protein intake should be adapted to activity level, body size, and training goals. Here are some general recommendations based on different needs:

• Adults with low activity levels: approx. 0.8 grams of protein per kilogram of body weight per day*

• Endurance athletes: approx. 1.2–1.4 g/kg/day*

• Strength and power sports: approx. 1.6–2.2 g/kg/day*

For those who train for strength with the goal of muscle growth, a protein intake of around 1.6 g/kg/day may be sufficient. Higher intake – up to 2.2 g/kg – has not necessarily shown further effect, but may be relevant in certain situations, such as during a calorie deficit.

These values are based on guidelines from recognized nutritional sources and may vary somewhat between individuals.

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For best effect, it is recommended to distribute protein intake evenly throughout the day. Many choose to consume 20–40 grams of protein per meal, spread over 3-4 meals.

Especially after training, as muscle protein synthesis increases within 30 minutes and lasts for several hours (source). The body has an increased need for nutrients during the recovery phase.

A new study from 2023 (https://pubmed.ncbi.nlm.nih.gov/38118410/) showed that there isn't necessarily an upper limit for protein intake per meal as previously thought. The study showed a higher muscle-building response in the body to an intake of up to 100g of protein versus 25g of protein.

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Summary: The role of protein in connection with exercise

“Protein is a key nutrient for those who exercise. It helps preserve muscle mass, and intake after training can be particularly beneficial,” says Dr. Hogne Vik, MD, PhD, MBA.

Protein has several functions in the body and is particularly important when you are physically active:

• Contributes to maintaining muscle mass
• Supports recovery after physical activity
• Is part of the body's energy balance during prolonged training
• Helps maintain normal immune functions as part of a balanced diet
• Can help counteract muscle loss during energy restriction

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Frequently asked questions

Do I need protein after every workout?

A meal with sufficient protein after exercise is common practice among active individuals and can support recovery and muscle mass maintenance. Many choose to consume protein within 30–60 minutes after training.

Is more than 2.2 g/kg of protein harmful?

In healthy, active individuals, a protein intake of up to 2.2 g/kg/day is considered safe. Some studies have investigated intake above this level without detecting negative health effects, but there is no further documented effect for muscle growth beyond approx. 1.6–2.2 g/kg/day.

Can I get enough protein through my diet?

Yes, but it can be practically challenging – especially right after training. Protein-rich supplements like Smartfish Post Workout can be a simple and effective solution to ensure intake in a busy daily life.

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• Protein from whey and casein – contributes to the growth and maintenance of muscle mass
• Omega-3 fatty acids (EPA and DHA) – long-chain fatty acids that are part of the body's normal functions
• Carbohydrates – help restore normal muscle function after intense and prolonged physical activity*

Carbohydrates contribute to the recovery of normal muscle function (contraction) after very intense and/or prolonged physical activity that has led to muscle fatigue and the depletion of glycogen stores in the skeletal muscles. A beneficial effect is achieved by consuming 4 g of carbohydrates per kg of body weight within the first 4 hours (and no later than 6 hours) after the activity.

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