Regular exercise strengthens muscles, improves performance, and promotes health. For the body to recover optimally after exercise, it needs sufficient energy and high-quality protein. Especially during strength training, but also during endurance or team sports, protein supply plays a central role.
A balanced diet supports muscle building, muscle maintenance, and recovery after physical exertion.
Why is protein so important for training?
During exercise, muscle fibers are stressed. During regeneration, the body repairs and strengthens these structures. For this, it needs high-quality amino acids from protein.
Among other things, protein helps to:
- build muscle mass
- maintain muscle mass
- support recovery after training
- promote physical performance in the long term
Adequate protein intake is therefore one of the most important building blocks of a sports-appropriate diet.
How much protein do physically active people need?
Protein requirements depend on training volume, intensity, and personal goals.
For many physically active adults, professional societies recommend a daily protein intake of approximately 1.4 to 2.0 g per kilogram of body weight.
Not only the total amount is crucial, but also an even distribution throughout the day.
Protein before or after training?
It is often asked whether protein should be consumed immediately after training.
More important than the exact timing is a regular protein intake throughout the day. Nevertheless, a protein-rich meal or a protein-rich drink after training can usefully support recovery.
Nutrition around training
A balanced sports diet combines high-quality proteins with sufficient energy and complex carbohydrates.
Particularly suitable are:
- dairy products
- eggs
- fish
- lean meat
- legumes
- nuts
- high-quality protein products
Depending on the training goal, it may be useful to specifically supplement protein intake.
Suitable products for fitness & training
If the protein requirement is not fully met through normal nutrition, specially developed products can make everyday life easier.
Adozan Fit+ was specially developed for physically active people. It provides high-quality protein to support muscle building, muscle maintenance, and regeneration, and is ideal for training and sports.
Adozan Proffee combines high-quality coffee with protein and is ideal before or after training or as a protein-rich alternative in everyday life.
Adozan P-Boost provides high-quality protein in liquid form and is ideal for on the go or directly after training.
Muscle building needs more than just protein
In addition to sufficient protein intake, other factors are crucial:
- regular strength training
- sufficient energy intake
- enough sleep
- recovery phases between training sessions
- varied diet
Only the interaction of these factors enables long-term progress.
Creatine – more strength and performance during training
In addition to sufficient protein intake, creatine can also usefully support training success. Creatine is an endogenous substance that is mainly stored in the muscles and serves as a fast energy source during short, intense exertion.
Adequate creatine supply can help to:
- improve physical performance during short, intense exertion
- support strength development and explosive power
- enable more repetitions during intensive strength training
- promote the building of lean muscle mass in combination with regular strength training
- support recovery between intense training sessions
Creatine is particularly suitable for people who regularly engage in strength training, functional fitness, or other high-intensity sports. In combination with high-quality protein, it forms an ideal basis for muscle building, muscle maintenance, and athletic performance.
Conclusion
Sufficient protein intake supports muscle building, muscle maintenance, and regeneration. In combination with regular training, a balanced diet, and creatine, it creates optimal conditions for long-term performance and training success.
Suitable products for fitness & training can be found in our category Fitness & Training.
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Frequently Asked Questions
How much protein do I need for muscle building?
For many physically active adults, about 1.4 to 2.0 g of protein per kilogram of body weight per day is recommended. Individual needs depend on training goals and intensity.
Is protein necessary immediately after training?
Not necessarily. The total daily protein intake is crucial. However, a protein-rich meal after training can still usefully support recovery.
Is a normal diet sufficient?
Many people can meet their protein needs through a balanced diet. For intense training or increased needs, protein products can be a practical supplement.
Which products are suitable for sports and training?
Fit+, Eiweiß100 / Protein+, Proffee, Protein+ Hot, and P-Boost support a protein-rich diet for training, muscle building, and regeneration.
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Scientific Sources
International Society of Sports Nutrition (ISSN) – Position Stand: Protein and Exercise
https://pubmed.ncbi.nlm.nih.gov/28642676/
International Society of Sports Nutrition – Position Stand: Nutrient Timing
https://pubmed.ncbi.nlm.nih.gov/28919842/
Swiss Sports Nutrition Society (SSNS)
https://ssns.ch
Swiss Society for Nutrition (SGE)
https://www.sge-ssn.ch
European College of Sport Science (ECSS)
https://sport-science.org
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Published: 03.07.2026
Last updated: 03.07.2026
Author: Christiane Michaela Wogrin
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Author
This article was written by Christiane Michaela Wogrin, founder and managing director of saluvivo GmbH. She specializes in medical nutrition, protein supply, and supporting people after bariatric procedures and in special nutritional situations.
Learn more about Christiane Michaela Wogrin and the philosophy of saluvivo on our About Us page.
