All about Protein

Muscle tissue is made up primarily of protein. To repair muscle damage after an intensive workout, your body needs to replenish itself to rebuild muscle tissue. Want to know more?

A lot of foods naturally contain protein – like chicken, yoghurt, eggs, nuts, tofu, legumes, pasta, rice and bread. Your body converts protein from food in your stomach and intestines into amino acids, which your body then absorbs through the gut. These amino acids become the building blocks your body uses to make new proteins for things like muscles. 

In this short video, we explain briefly what proteins are.

Amino acids 

Now you know that proteins are made from amino acids. There are a total of 20 different amino acids, nine of which your body can’t make itself; these are the essential amino acids, which you have to get from food and drink. The 11 others your body can make itself from these essential amino acids. The more essential amino acids a protein has, the better it will meet your body’s needs.

How much protein do you need? 

An adult needs approximately 0.8g of protein per kg of body weight per day. People who sport intensively (endurance athletes and power athletes) need more. Endurance athletes need 50% more protein than someone who does little or no physical activity. Dedicated power athletes need twice as much. 

How much protein does an athlete need?

  • Inactive person: 0.8g of protein per kg of body weight
  • Endurance athlete: 1.2-1.6g of protein per kg of body weight
  • Power athlete: 1.5-2.0g of protein per kg of body weight
Eating more than 2g of protein per kilogramme of body weight per day is not recommended, because your body cannot convert more than that into muscle mass. In this video, we explain more about how much protein you need.

20g of protein immediately after workout 

Research has shown that your muscles have the most capacity for recovery within two hours after an intensive workout. The recommended amount is 20g of protein immediately after your workout and preferably within 30 minutes. That’s why a Vifit Sport High Protein bar, drink or shake is ideal to give your muscles that protein boost right after working out. 


To learn more about when to take your 20g of protein, watch this video.