Protein in the Diet – How to Choose the Best One for Athletes?

Why Is Protein Important for Athletes?

Protein is a key component of any physically active person’s diet. It supports muscle building and recovery, boosts performance, and protects the body from catabolism (muscle tissue breakdown).

During training, your muscles suffer micro-damage. Protein from food or supplements enables their repair and growth. Without adequate protein intake, achieving results is difficult—whether you're building mass, sculpting your physique, or simply aiming to feel stronger and healthier.

Protein Sources – Natural vs. Supplements

Natural sources of protein include meat, fish, eggs, dairy, and plant-based options like legumes, tofu, or quinoa. A balanced diet can provide sufficient protein, but it’s not always convenient or feasible—especially with a busy lifestyle or a meat-free diet.

Protein supplements are a quick and convenient way to boost your intake—especially post-workout or when there’s no time for a full meal. They are easy to digest, practical, and available in various forms (whey, plant-based, isolates).

See all protein supplements at FA Sklep : https://fasklep.pl/en/14-proteins

Types of Protein Supplements

WPC – Whey Protein Concentrate
The most commonly chosen protein type. Contains about 70–80% protein with minimal fats and carbs. Ideal for beginners and those seeking a budget-friendly option.

WPI – Whey Protein Isolate
Contains over 90% pure protein, virtually lactose- and fat-free. Perfect for cutting, lactose intolerance, or intensive training.

WPH – Whey Protein Hydrolysate
The most advanced form—predigested protein that absorbs extremely fast. Ideal after heavy strength or interval training.

Plant-Based Isolates
For vegans and lactose-intolerant individuals. Often a mix of pea, rice, soy, or hemp proteins that together form a complete amino acid profile.

When and How Much Protein Should You Take?

How much?
Recommendations for active individuals range from 1.6–2.2 g of protein per kilogram of body weight per day.
Example: A person weighing 75 kg should consume about 120–165 g of protein daily.

When?

• Post-workout: The most critical time—your body needs building blocks for muscle repair.
• Morning: After overnight fasting, protein intake helps stop catabolic processes.
• Evening: Casein or other slow-digesting proteins support overnight recovery.
• During the day: If you’re short on time for a full meal, a protein shake is a quick and easy solution.

Protein Ranking – What Does FA Sklep Offer?

FA Proteins – Discover Our Range
FA Nutrition is a trusted brand providing proven, effective products for both athletes and enthusiasts. In our offer, you'll find:

✅ FA Whey Protein – a classic WPC for everyone.
✅ SKULL LABS® 100% Whey Isolate – a pure isolate for those with higher demands.
✅ so good!® Vegan Protein Shake 450 g – a vegan pea protein formula designed for athletes and active individuals with increased protein needs.

Common Mistakes in Protein Supplementation

❌ Only taking protein once a day — it’s better to spread intake evenly.
❌ Consuming too little protein during intense training periods.
❌ Ignoring quality — choose reliable products without unnecessary additives.
❌ Replacing meals with supplements — remember, supplements are meant to complement, not replace a balanced diet.

Summary – Which Protein Is Best for You?

That depends on your goals, lifestyle, and training type. If you:
• are just starting out – go for WPC,
• avoid lactose – choose WPI or plant-based options,
• just finished an intense workout – WPH is ideal,
• need a night-time option – go with casein.

Regardless of your choice, one thing is clear: protein is the foundation of effective recovery, muscle growth, and better performance.
Explore the full protein category at FA Sklep: https://fasklep.pl/en/14-proteins