Mechanism :

Essential for tissue repair, muscle rebuilding, and recovery. Supports lean mass retention during periods of caloric restriction.

Recommendation :

Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day (g/kg/day). Strength athletes typically aim for a higher intake of 1.8–2.5 g/kg/day

Mechanism :

A fast-digesting protein source, ideal for rapid muscle repair and maximizing protein synthesis

Recommendation :

Best consumed post-training with fast-digesting carbohydrates. Whey protein isolate is commonly used

Mechanism :

A slow-digesting protein (6–8 hours absorption rate)

Recommendation :

Optimal for overnight muscle recovery; recommended before sleep

Mechanism :

Dairy-free alternatives (e.g., pea, rice, soy, hemp)

Recommendation :

Must mix sources (e.g., pea + rice) to ensure a complete amino acid profile. Soy protein isolate is comparable to whey protein in effectiveness

Mechanism :

Branched-Chain Amino Acids (BCAAs) may help prevent muscle breakdown (catabolism) and aid recovery during periods of reduced activity or intense endurance. Essential Amino Acids (EAAs) are generally superior for overall protein synthesis

Recommendation :

Used pre- or intra-workout, especially during fasted training or long endurance events (5–10g/hr

Mechanism :

Supports joint, tendon, and ligament health and helps with cartilage repair.

Recommendation :

Should be consumed with Vitamin C to enhance collagen synthesis. Dosage: 10–15g daily. Best timing is often pre-workout for joint support.