Complete Guide to Protein for Bodybuilding

Protein for bodybuilding plays an essential role in muscle building, recovery, maintaining lean mass and physical progress. Whether your goal is muscle gain, cutting, body recomposition or simply better recovery after training, understanding the role of protein is essential for building an effective nutrition strategy.

However, not all proteins are equal. Whey concentrate, whey isolate, hydrolyzed whey, micellar casein, plant proteins, egg proteins, beef proteins or gainers: each source has its benefits, limitations and best times of use. In this Force Addict Pro guide, you will discover how much protein to consume, which sources to choose, when to take them, how to incorporate them into your diet and how to select the right supplement according to your goal.

Why is protein essential for bodybuilding?

During a bodybuilding workout, muscle fibers undergo micro-damage. To repair, adapt and become stronger, they need amino acids from dietary protein.

• muscle fiber repair;
• support for muscle protein synthesis;
• maintenance of lean mass during a cut;
• better daily satiety;
• post-workout recovery;
• muscular adaptation to exercise.

How much protein should you consume per day?

Phillips and Van Loon (2011, Journal of Sports Sciences) published a benchmark review on athletes' protein requirements, concluding that an intake of 1.3 to 1.8 g of protein per kilogram of body weight per day, split across 3 to 4 equal-protein meals, maximizes muscle protein synthesis in most athletes. The authors specify that this requirement can increase to 1.8–2.0 g/kg/day during calorie restriction, to limit lean mass loss during a fat-loss phase.

An 80 kg trainee can therefore aim for approximately 104 to 160 g of protein per day depending on their goal and dietary phase.

Simple calculation example

The best dietary protein sources

Animal proteins

• eggs;
• chicken;
• turkey;
• lean beef;
• fish;
• quark and skyr;
• protein-rich dairy products.

Plant proteins

• lentils;
• chickpeas;
• kidney beans;
• tofu;
• tempeh;
• quinoa;
• pea, rice or soy proteins.

Whey protein: the bodybuilding reference

Whey protein is one of the most widely used supplements in bodybuilding. Derived from whey, it is valued for its essential amino acid content, leucine content, rapid digestion and convenience.

At Force Addict Pro, the Whey Protein collection brings together proteins suited to muscle gain, rapid recovery and supporting athletic goals.

Whey concentrate

Whey concentrate is the most classic form, offering excellent value for trainees who digest dairy products well. Explore the Whey Concentrate collection.

Whey isolate

Whey isolate undergoes more advanced filtration, with less lactose, fewer sugars and less fat. It is often preferred during a cut. Explore the Whey Isolate collection.

Hydrolyzed whey

Hydrolyzed whey is partially pre-digested through hydrolysis for rapid absorption. Explore the Hydrolyzed Whey collection.

Micellar casein: the slow-digesting protein

Micellar casein is a milk-derived protein known for its slower digestion than whey. It can be useful during a cut to improve satiety, or during a muscle-gain phase to supplement daily protein intake. Explore the Micellar Casein collection.

Plant proteins: a vegan and lactose-free alternative

Plant proteins are an excellent option for vegan, vegetarian or lactose-intolerant individuals. The main point to watch is the amino acid profile: blends of several sources provide a more complete profile. Discover the Plant Proteins collection.

Beef proteins and egg proteins

Beef proteins are often chosen as a lactose-free alternative. Egg proteins are naturally complete, lactose-free and rich in essential amino acids.

Gainers: protein and calories for muscle gain

Gainers generally combine protein and carbohydrates for people who struggle to gain weight. To learn more, see our guide: Which gainer should you choose: lean, hard or classic?

When should you take protein?

At breakfast

A protein-rich breakfast can help better control hunger and support recovery.

After training

Whey is especially convenient after training, particularly if your next meal is far away.

As a snack

A protein snack can be useful for spreading your intake throughout the day.

Before bed

Casein can be interesting before bed to maintain a steady amino acid intake.

An important consideration based on age: anabolic resistance

Moore et al. (2014, Journals of Gerontology) showed, in an analysis comparing older (~71 years) and younger (~22 years) men, that muscle protein synthesis plateaued after consuming a higher relative protein dose in older men (0.40 g/kg body weight) than in younger men (0.24 g/kg). This phenomenon, called anabolic resistance, means that older individuals need a higher protein dose per meal to optimally stimulate muscle synthesis — a point to keep in mind for older athletes who wish to maintain their muscle mass.

Common protein myths

Does protein damage the kidneys?

For healthy individuals, a protein intake suited to athletic activity generally does not pose a problem. People with kidney disease should seek advice from a healthcare professional.

Does whey cause fat gain?

Whey does not cause fat gain on its own. Fat gain depends on the total calorie surplus.

Does protein alone build muscle?

No. You also need progressive training, adequate sleep, appropriate calorie intake and sufficient recovery.

What scientific data says about protein

Morton et al. (2018, British Journal of Sports Medicine), in a meta-analysis of 49 studies and 1863 participants, showed that protein supplementation significantly improves strength, lean mass and muscle fiber size during prolonged resistance training, with an effectiveness threshold around 1.6 g/kg/day. Jäger et al. (2017, Journal of the International Society of Sports Nutrition) recommend an intake of 1.4 to 2.0 g/kg/day, split into doses of 20 to 40 g every 3 to 4 hours to maximize muscle protein synthesis.

Recommended products and collections

• Bodybuilding Proteins: a complete collection featuring whey, casein and protein supplements.
• Whey Protein: ideal for rapid recovery.
• Whey Isolate: relevant for cutting.
• Micellar Casein: interesting before bed.
• Plant Proteins: a vegan or lactose-free alternative.
• Protein Bars: a convenient snack between meals.

Go further with your progress

• How to gain muscle mass naturally
• Energy foods for athletes
• Which gainer should you choose: lean, hard or classic?
• Creatine: a key supplement for athletic performance

Scientific references

• Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
• Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
• Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(Suppl 1):S29–S38. doi:10.1080/02640414.2011.619204
• Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SM. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57–62. doi:10.1093/gerona/glu103

Key takeaways

Protein for bodybuilding is essential for supporting recovery, muscle building, satiety and the maintenance of lean mass. According to benchmark data, an intake of 1.3 to 2.0 g/kg/day covers most athletic needs, with the upper end of this range being relevant during calorie restriction or for older trainees, whose sensitivity to protein stimulation decreases with age.

Whey protein remains a convenient solution for supplementing protein intake, while whey isolate, casein, plant proteins, egg protein or beef protein meet more specific needs. Find all the supplements selected to support your nutrition at Force Addict Pro.