Nutrition must be tailored to each goal, and protein is a key factor in supporting muscle gain and muscle repair. Together we'll look at the importance of protein in building muscle mass, protein sources, whey and the food supplements that exist in nutrition, and we'll give you our best tips to optimise your muscle gain and get results.
Protein in nutrition: essential for muscle mass gain
Protein is the building block of muscle and plays a crucial role in sports nutrition. It is made up of amino acids, which are the basic building blocks of all proteins. Essential amino acids, in particular BCAAs (branched-chain amino acids), are especially important for building and repairing muscle tissue.
When you do a sport or weight training, your muscles undergo small tears. To repair these tears and support muscle gain, your body needs a sufficient protein intake every day. An adequate protein intake contributes to post-workout recovery and helps you maintain and gain weight.
Protein sources for muscle gain
There are many protein sources, both animal and plant-based, that can help you reach your muscle-gain goals. Here are some protein-rich foods to include in your diet for fast muscle gain:
Animal protein
- Meats: chicken, turkey, beef, pork
- Fish: salmon, tuna, mackerel
- Seafood: prawns, mussels, oysters
- Dairy products: milk, yoghurt, cheese
- Eggs: egg whites and egg yolks
Plant-based protein
- Pulses: lentils, chickpeas, black beans
- Seeds: chia, flax, sunflower
- Nuts: almonds, cashews, pistachios
- Grains: quinoa, oats, brown rice, rolled oats
- Plant proteins in powder: pea, hemp, rice
Whey protein: an asset for muscle gain
Whey protein is a protein source derived from milk protein that is very popular and effective for supporting muscle development and mass gain. It is extracted from whey, a by-product of cheese-making. Whey protein contains a complete amino acid profile and is quickly absorbed by the body, which makes it an excellent choice in nutrition for post-workout recovery and for gaining muscle.
Whey protein usually comes in powder form, which makes it easy and convenient to consume. It can be mixed with water, milk, fruit juice or added to smoothie, pancake or energy-bar recipes.
There are different types of whey protein in nutrition, which mainly differ by their processing method and their nutrient content. Here are the three main types of whey protein:
Whey protein concentrate (WPC):
Whey concentrate is the most commonly available type of whey on the nutrition market. It is obtained by filtering whey and retains a large part of the nutrients found in milk, in particular protein, carbohydrates and fats. Whey protein concentrate usually contains between 70 and 80% protein, with varying amounts of lactose and fat. It is often considered affordable and can suit most people, except those with a lactose intolerance.
Whey protein isolate (WPI):
Whey protein isolate undergoes an additional filtration process to remove most of the carbohydrates, fats and lactose. The result is a purer whey protein, usually containing more than 90% protein. Whey protein isolate is quickly absorbed and is often preferred by people looking to increase their protein intake while minimising their carbohydrate and fat consumption. Whey isolate also suits people with a lactose sensitivity, although it is still recommended to check the product's composition, as some brands may still contain small amounts of lactose.
Hydrolysed whey protein (WPH):
Hydrolysed whey is the type of whey most quickly absorbed by the body because of its enzymatic pre-digestion process. The protein is partially broken down into smaller peptides, which makes it easier to assimilate and digest. Hydrolysed whey is often recommended for elite athletes or people with digestive problems, as it is generally gentler on the stomach. However, it can be more expensive than other forms of whey because of its more complex production process.
These different types of whey protein can vary in quality and composition depending on the manufacturer. It is therefore advisable to read product labels and choose a product with quality protein from a reliable source.
Please note, whey protein is not vegan; for people following a vegan diet, there are plant protein powders such as pea protein, hemp or rice, or blends of different plant proteins. For people following a specific diet such as a vegan, gluten-free, lactose-free or other diet, it is important to read product labels carefully and choose a product that matches your nutrition.
At O.K.R we don't offer Whey, however we have high-protein bars. A 100 g protein meal bar contains 23 g of protein and around 350 kcal, it's the ideal meal or snack during your muscle-gain phase to increase your protein intake.
Food supplements in sports nutrition
In addition to natural protein sources, you can also turn to protein food supplements to increase your protein intake and thus optimise your muscle gain. Here are some food supplement options to help you with your muscle mass gain:
- Protein powder: whey, casein, plant proteins (pea, hemp, rice),
- Meal replacement and protein snack: ideal for consuming protein on the go and topping up your calorie intake. At O.K.R we have meal bars and high-protein snacks.
- BCAAs: branched-chain amino acids that are essential for muscle gain. BCAA supplements are used by athletes and fitness enthusiasts to support muscle mass gain, recovery and endurance. BCAAs are available in powder, capsule or tablet form. BCAAs are also found in protein-rich foods: meat, poultry, fish, dairy products, eggs and pulses. Plant foods, such as quinoa and soya, also contain BCAAs.
- Glutamine: an amino acid that helps with muscle recovery and nitrogen balance,
- Gainer: also called "weight gainer", the gainer is ideal for increasing daily calorie intake and promoting weight gain, mainly as muscle mass. A gainer is made up of a blend of protein, complex carbohydrates, healthy fats, vitamins and minerals. The gainer provides a high, balanced calorie intake; it helps people who struggle to gain weight consume more calories than they burn. The gainer is often used by people who have a fast metabolism, who struggle to gain weight or who want to increase their muscle mass.
Before taking any food supplement to help you with your muscle gain, it is advisable to seek advice from a health or nutrition professional.
The role of calories and carbohydrates in muscle gain
Although protein is essential for gaining muscle mass, you shouldn't forget the importance of calories and carbohydrates in your diet. To optimise your muscle gain and gain weight, you need to increase your calorie intake and thus consume more calories per day than your body burns.
Carbohydrates also play an important role in muscle gain, as they provide the energy to fuel your workouts and support muscle gain. Add complex carbohydrate sources to your nutrition such as whole grains, vegetables, fruit, pulses and sweet potato. Avoid simple sugars and processed foods, as they can lead to significant and unwanted fat and weight gain.
A diet high in complex carbohydrates and high in calories is essential for muscle gain; however, you need to adjust your calorie intake to your needs to build lean muscle and not accumulate fat.
Our protein bars contain around 30 to 40 g of carbohydrates per bar and 350 kcal! So during your muscle-gain phase it helps you increase your calorie and carbohydrate intake.
Tips and advice to optimise your muscle gain
To get the most out of your protein intake and maximise your muscle mass gain, here are a few tips and pieces of advice to keep in mind:
- Meet your protein needs by consuming enough protein per day and per meal: an intake of 1.6 to 2.2 grams of protein per kg of body weight is recommended for people who do weight training. For example, a person weighing 80 kg will need to consume between 120 and 200 g of protein per day.
- Spread your protein intake across the day: try to eat protein at every meal and snack to maintain a steady amino acid intake each day.
- Vary your protein sources: combine animal and plant proteins to get a complete amino acid profile and avoid dietary monotony.
- Don't forget carbohydrates and calories: to support muscle gain, make sure you consume enough calories and carbohydrates per day in addition to protein.
- Use food supplements wisely: protein powder, gainer, protein bars or BCAAs can be useful, but they should not replace a balanced and varied diet.
The importance of training and progression to maximise muscle gain
In addition to a protein-rich diet, exercise is essential to see results during a muscle-gain phase. The best-suited sport for muscle gain is weight training. You need effective, well-planned training to maximise your muscle gain and muscle development. It is important to follow a progressive training programme adapted to your goals.
Here are a few tips to optimise your training for effective muscle gain:
- Alternate between isolation exercises and compound exercises: compound exercises, such as squats, press-ups and pull-ups, work several muscle groups at once and are very effective for muscle gain. Isolation weight-training exercises isolate a specific muscle group and let you target the areas you want to develop further.
- Lift weights and gradually increase the load and intensity of your weight-training session: to stimulate muscle mass gain, you need to challenge your muscles by regularly increasing the load and intensity of your training.
- Don't forget technique: correct technique and precise exercise execution are essential to avoid injury and support effective muscle gain.
- Allow yourself rest days: let your muscles recover between sessions to support muscle mass gain and avoid burnout.
In summary.
Reaching your muscle-mass-gain goal requires a suitable diet and physical activity. Carbohydrates and protein are needed during your muscle mass gain. By taking these elements into account, you'll be able to optimise your muscle growth and see results. You can turn to food supplements such as protein powder, gainer and BCAAs to make your muscle gain easier. To optimise your muscle gain, it is advisable to seek advice from a nutrition professional.
After a muscle-gain phase, it is often recommended to do a cutting phase (weight loss), in order to eliminate the fat stored during the muscle-gain phase, while keeping the muscle mass you've developed.
