How to More Protein

When it comes to taking protein powders, many people wonder how crucial the right timing and the appropriate amount are for achieving maximum results. Here’s what you need to know.

First things first: there is no single perfect time to consume protein. Protein has different beneficial effects at different times of the day. Here are a few guidelines on what protein can do for you.

• In the morning after waking up: After a night’s sleep, your protein stores are depleted. Starting the day with a protein-rich meal helps replenish these reserves and is therefore especially beneficial.
• Directly after training: A serving of protein powder within 30 minutes after trainingcan help support muscle recovery and muscle growth.[1,2] However, the existence of the so-called anabolic window is debated.

• Between meals: Using protein as a snack can help you meet your daily protein needs. It’s also advisable to spread your protein intake throughout the day rather than consuming very large amounts once or twice. This allows the body to absorb and utilize protein more effectively.

• Before going to bed: A protein shake before bedtime can promote overnight 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 a workout during which the body is believed to be particularly receptive to nutrient intake.

It is assumed that the anabolic window opens around 30 to 45 minutes after training. During this time, the intake of protein and carbohydrates is thought to be especially effective at stimulating protein synthesis, replenishing glycogen stores, and minimizing muscle breakdown.

The optimal nutrient composition within the anabolic window is often discussed in terms of a protein-to-carbohydrate ratio. It is generally recommended to consume an adequate amount of high-quality protein—around 20 to 30 grams—along with an appropriate amount of carbohydrates.

However, there are differing views in the scientific literature regarding the importance of the anabolic window and its exact duration. Some studies suggest that the timing of nutrient intake after training may be less critical than the total amount of nutrients consumed throughout the day.

Are you 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 body weight, activity level, and goals. As a rule of thumb, 20–30 grams of protein per serving are suitable to stimulate muscle protein synthesis. Around 2 grams of protein per kilogram of body weight is considered a guideline for daily protein intake.
• Protein calculator: Want to be even more precise? With the More calorie calculator, you can not only determine your calorie needs based on your exact height, weight, and activity level, but also your exact protein requirement in grams (👉 Fill in all questions, go to 'calculate now' and you’ll find “Your macro distribution”).
• Advide: Using devices that measure fat-free mass and muscle mass, your individual protein needs can be determined even more precisely. These assessments are available in many gyms as well as from nutritionists or fitness professionals.
• Never forget: Protein powders are a supplement to a balanced diet and a healthy lifestyle. It’s important to also include other protein-rich foods in your diet to ensure a diverse intake of nutrients.

Whether in a simple protein shake, a smoothie, bowls, for cooking, or in refined baking recipes – with More Protein you can easily and enjoyably meet your daily protein needs. What you should generally keep in mind when using protein powders is clearly summarized in our do’s & don’ts.

Want more from your protein drink? Turn your protein shake into a gourmet smoothie with just a few simple steps! With the following guide, it’s super easy.

Do you prefer eating your protein instead of drinking it? With this simple guide to protein bowls, it’s easy to enrich your meals with more protein. Try out different combinations to create a variety of high-protein bowls every time.

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

Do you also want to easily increase your proteins in savory meals – and possibly even make them vegetarian? At More, we do more than just sweet: we offer three protein powders specifically 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 to find detailed instructions for using savory More Proteins. ⬇️

Important: Never add protein powder directly while cooking. Instead, turn off the heat, remove the dish from the stove, let it cool briefly, and then stir the protein powder into the warm food.

You don’t need to cook elaborate meals to increase your protein intake. Here are a few super easy and quick ideas. Try them out right away!

• Use an appropriate amount of protein powder according to your individual needs and training goals.
• Make sure to mix the protein powder thoroughly into your shake or meal to avoid clumping.
• Experiment with different flavors and textures to add variety to your meals.

• Use neutral-flavored protein powder to enhance curries, stews, and sauces, turning them into protein-rich and flavorful dishes.

• Do not let the protein powder sit in liquid for too long, as this can alter the texture.

• Do not overheat the protein powder, as this may lead to protein denaturation.

Proteins are real muscle fuel [1],[2] – and there are several good reasons to preserve muscle mass even while dieting. After all, more muscle mass burns more calories. In addition, muscles contribute to a toned, athletic look and support an active lifestyle. We recommend consuming 2 g of protein per kilogram of body weight per day to adequately support your muscles.

• Protein calculator: Want to be even more precise? With the More calorie calculator, you can not only determine your calorie needs based on your exact height, weight, and activity level, but also your exact protein requirement in grams (👉 Fill in all questions, go to 'calculate now' and you’ll find “Your macro distribution”).

More tips:

• Protein-rich breakfast: Start your day with a protein-rich breakfast, such as scrambled eggs with spinach or a protein porridge, to kick off your protein intake first thing in the morning.
• Meal prep: Prepare your meals in advance and make sure each meal contains 30–40 g of protein.

• Incorporate protein into your recipes: Add protein powder to your favorite recipes—such as pancakes, muffins, or even pasta sauces and curries—to increase the protein content.

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

• Choose high-protein options: Opt for protein-rich foods such as Greek yogurt, lentil pasta, or protein bread.

• Protein-packed salad toppings: Enhance salads with protein-rich toppings like chicken strips, eggs, or edamame to boost the protein content.

Proper storage is essential to maintain the quality and effectiveness of your protein powders. It also ensures that you can enjoy your protein powders for a long time. Here are some do’s & don’ts you should keep in mind.

• Store your protein powders in an airtight container to prevent moisture and oxidation.
• Keep 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 avoid clumping or contamination.

• Check the expiration date regularly and dispose of expired protein powder.