The supreme discipline of protein is also the most widely known: muscle building and muscle maintenance. If you want to build muscle, you have to do sport. Even the best diet cannot change that. If the sporting activity is sufficiently intense and stimulates the muscles to the right extent, the muscle fibres will grow in thickness. This growth can be enhanced by smart nutrition with sufficient protein. 

For maximum muscle growth during intense exercise, we should take several servings of about 20 to 25 g of protein throughout the day. Most research shows that whey protein is the best source of protein for this purpose. Milk contains two main proteins: casein (80%) and whey protein (20%).

Their effect on the body is different. Whey protein is digested more quickly and supports muscle building better during targeted training. In sports, therefore, the advantage is whey protein. The protein requirement of humans depends primarily on age. Health authorities such as the World Health Organisation (WHO) have long recommended an amount of 0.8 g per kilogram of body weight for adults. Today, many experts consider a somewhat higher amount of around 1.0 g per kilogram of body weight to be reasonable. 

In any case, it is better to take protein in portions throughout the day rather than all at once. Athletes have a higher protein requirement than people who do little exercise. They need additional protein during heavy training to support repair and recovery processes after training. Depending on the type of sport and the amount of exercise, the protein requirement is 10–70% higher than the average value for non-athletes.