How to Get More Protein

When it comes to taking protein powders, many wonder how crucial the right timing and the appropriate amount are to achieve maximum results. Here's what you should know.

First off: there is no perfect time for protein. Because protein has different beneficial effects at different times. Here are a few tips on when protein can do what for you.

• In the morning after waking up: After the night, your protein stores are empty. A protein-rich start to the day helps replenish reserves and is therefore particularly suitable.
• Immediately after training: A portion of protein powder within 30 minutes after training can help support muscle regeneration and muscle building.[1,2] However, the existence of the so-called anabolic window is disputed.

• Between meals: Proteins as a snack can help cover the daily protein requirement. It is also useful to distribute your protein intake throughout the day instead of consuming very large amounts of protein once or twice. This way, the body can absorb and utilize the protein better.
  

• Before bedtime: A protein shake before bedtime can promote nocturnal muscle building and reduce muscle breakdown during sleep.[1,2]

The so-called "anabolic window" is a concept from strength training and sports nutrition that refers to the period after training when the body is particularly receptive to nutrient intake.

It is assumed that the anabolic window is open about 30 to 45 minutes after training. During this period, the intake of protein and carbohydrates is said to be particularly effective in stimulating protein synthesis, replenishing glycogen stores, and minimizing muscle breakdown.

The optimal composition of nutrients in the anabolic window is often discussed as a ratio of protein to carbohydrates. It is recommended to consume a sufficient amount of high-quality protein, about 20 to 30 grams, along with an appropriate amount of carbohydrates.

However, there are different views in scientific literature about the importance of the anabolic window and its exact duration. Some studies suggest that the timing of nutrient intake after training may not be as crucial as the total amount of nutrients consumed throughout the day.

You're wondering how much protein powder per day is the right amount for you? Here's your answer.

• Guideline: The optimal amount of protein depends on your weight, activity level, and goals. As a rule of thumb, 20–30 grams of protein per serving are suitable to stimulate muscle protein synthesis. Approximately 2 grams of protein per kilogram of body weight is a guideline for daily protein intake.
• Protein Calculator: Do you want to know even more precisely? In the More Calorie Calculator, you'll not only find out your calorie needs based on your exact height, weight, and activity level – but also your precise protein needs in grams (👉 Scroll down to the bottom of the calorie calculator page: Under "Your target calories" you'll find "Your macro distribution").

• Consultation: With devices for measuring fat-free mass and muscle percentage, your individual protein needs can be determined even more precisely. You can have these tests done in many gyms, with nutritionists, or fitness experts.

• Never forget: Protein powders are a supplement to a balanced diet and a healthy lifestyle. It is important to also include other protein-rich foods in your diet to ensure a diverse nutrient intake.

Whether in a simple protein shake, in smoothies, in bowls, for cooking or in refined baking recipes – with More Protein you can easily and above all with great enjoyment cover your protein needs every day. What to consider when using protein powders in general can be found clearly in our Dos & Don'ts.

Do you want more from your protein drink? Turn your protein shake into a gourmet smoothie with a few simple steps! The following instructions make it super easy.

👉 Simply click to download the cheat sheet

Do you prefer to eat your proteins instead of drinking them? With these simple instructions for protein bowls, it will be very easy for you to enrich your meals with more protein. Try out the different combinations for ever-changing high-protein bowls.

👉 Simply click to download the cheat sheet

You don't just use More Proteins to mix creamy protein shakes and delicious protein bowls – you can also use them when baking pralines, brownies, muffins and much more, making your favorite recipes healthier. Discover many of our favorite recipes here!

You want to easily increase the protein content in savory meals – and perhaps even make them vegetarian? We at More can do more than just sweet: three protein powders in our range have been specially developed for savory protein meal creations: More Protein Cream, More Protein Neutral and More Protein Coconut Milk. 🥥 Try them in soups, sauces, stews and more! Scroll down for precise instructions on how to use savory More Proteins & recipes. ⬇️

Caution: Never add protein powder directly while cooking – instead: turn off the stove, remove the dish from the heat, let it cool down briefly, and then stir in the protein powder with the warm food.

To increase protein intake, you don't have to cook elaborate meals. Here are some super simple & quick ideas. Try them out right away!

• Use an appropriate amount of protein powder according to your individual needs and training goals.

• Ensure good mixing of the protein powder in your shake or meal to avoid clumping.

• Experiment with different flavors and textures to add variety to your meals.

• Use flavorless protein powder to enhance curries, stews, and sauces into protein-rich and flavorful dishes.

• Do not leave the protein powder in the liquid for too long, as this can lead to a change in consistency.

• Do not overheat the protein powder, as this can lead to denaturation of the proteins.

Proteins are real muscle fuel [1],[2] – and it's worth preserving muscle mass even during a diet for several reasons. Because: More muscle mass burns more calories. In addition, muscles provide a sporty look and support an active lifestyle. We recommend consuming 2 g of protein per kilogram of body weight daily to adequately supply the muscles.

• Protein Calculator: Do you want to know even more precisely? In the More Calorie Calculator, you'll not only find out your calorie needs based on your exact height, weight, and activity level – but also your precise protein needs in grams (👉 Scroll down to the bottom of the calorie calculator page: Under "Your target calories" you'll find "Your macro distribution").

Further tips:

• Protein-rich breakfast: Start your day with a protein-rich breakfast, e.g., scrambled eggs with spinach or protein porridge, to kickstart protein intake in the morning.
  

• Meal Prep: Prepare your meals in advance and ensure each meal contains 30–40 g of protein. Discover our 👉 Meal Prep weekly plan here.

• Integrate protein into your recipes: Add protein powder to your favorite recipes, e.g., in pancakes, muffins, or even pasta sauces and curries, to increase the protein content. How to do this, you can read 👉 here.

• Protein-rich drinks: Drink protein-rich beverages like our More Clear protein lemonade instead of regular soft drinks.

• Prefer high-protein variants: Use more protein-rich foods such as Greek yogurt, lentil pasta, or protein bread.

• Protein-rich salad toppings: Add protein-rich toppings to salads such as chicken strips, eggs, or edamame to increase the protein content.

Probably the easiest way to eat low-calorie & high-protein? 👉 Protein fasting. How it works and everything else you need to know, you can find here.

Proper storage is crucial to maintain the quality and effectiveness of your protein powders. It is also crucial for you to enjoy your protein powders for a long time. Here are some Dos & Don'ts to keep in mind.

• Store your protein powders in an airtight container to prevent moisture and oxidation.

• Store them in a cool, dry place, away from direct sunlight.

• Keep them away from strong odors to prevent flavor transfer.

• Close the containers carefully after each use to prevent clumping or contamination.

• Regularly check the expiration date and dispose of expired protein powder.