Protein - what the body really needs and when it needs it most

Muscle strength, vitality and an active body don't just depend on the training plan. At the centre of every powerful musculature is an inconspicuous but crucial building block: protein. Often referred to as the "building material of life", proteins work hard in the background. They repair damaged muscle tissue, support the development of new muscle cells and even influence hormonal processes that determine energy, metabolism and performance.

After water, our body consists largely of protein structures. They are not only found in muscles, but also in skin, organs, enzymes, hormones and immune cells. However, they play a central role in the muscles in particular. From a biological point of view, muscle training is a form of controlled damage: Micro-injuries in the muscle fibres signal the body to form new tissue - more robust, stronger and better adapted to the strain. To do this, it needs amino acids, the building blocks of proteins.

These amino acids must be supplied regularly through food, as the body cannot store them permanently. In particular, the essential amino acids that the body cannot produce itself are crucial - especially leucine, which is considered a key trigger for muscle protein synthesis.

While it is relatively easy to build muscle when you are young - provided your training and diet are right - your metabolism changes with age. From around 30, a gradual process begins: muscle mass decreases by around 0.5 to 1 per cent per year if no active countermeasures are taken. From 50 at the latest, nutrition becomes more important because the body needs more stimuli and a higher protein density to achieve the same anabolic response as before.

This means that at an advanced age, it is no longer enough to "somehow" consume protein. It has to be regular, high quality and targeted. The protein requirement increases slightly - up to two grams per kilogramme of body weight for active people. At the same time, it is important to choose easily digestible, nutrient-rich and individualised sources that the body can also utilise well in old age.

Despite the best intentions, it can be difficult to meet your daily protein requirements in everyday life - or as you get older. This is where protein supplements come into play. They are no substitute for real food, but they are a practical tool - especially around training, in stressful phases or when there is an increased need.

Whey protein (whey protein) is one of the most popular and best-researched supplements. It contains a lot of leucine, is absorbed quickly and is ideal immediately after training. Casein, on the other hand, is digested more slowly and is therefore well suited as an evening protein - it provides the body with a continuous supply of amino acids overnight.

Vegan alternatives such as pea, rice or hemp protein have become much more popular in recent years and can be an equivalent option in the case of intolerances or ethical convictions - ideally in combination to optimise the amino acid profile.

There are also isolated amino acids, such as EAAs (essential amino acids) or BCAAs (branched-chain amino acids). The latter were long regarded as miracle cures, but are now viewed in a more differentiated way: They can be useful during very intensive sessions or in phases of calorie deficit, but are no substitute for a complete protein source.

Creatine, although not a classic protein supplement, has a strong evidence base in terms of muscle building and performance - even in old age. It supports high-speed strength, shortens recovery time and can even promote cognitive functions.

Proteins are far more than just muscle mass builders. They set the pace for performance, metabolism and ageing processes. Those who consciously prioritise protein in their diet - whether natural or supplemented - lay the foundation for a healthy, powerful body at any age.

It is less about extreme quantities and more about quality, regularity and individuality. A meal with high-quality protein at the right time can achieve more than a shake drunk blindly after training.

If you listen to yourself and your body - and take good care of it - you will be rewarded with strength, health and quality of life. Not just in the gym. But for a lifetime.