Why is protein so important for muscle building?
Dietary proteins perform a multitude of important functions in the body. Among their main functions are anabolic processes, meaning muscle-building processes, which are crucial for maintaining and growing muscle mass. Furthermore, proteins are essential for the formation of numerous hormones and enzymes, as various studies have shown. These act as regulators in metabolism and support essential bodily functions, from energy metabolism to cell regeneration.
The immune system also relies on an adequate protein supply. Unlike fat or carbohydrates, there is no "substitute" that can step in if too little protein is consumed. Only protein can provide the building blocks necessary for the formation of ligaments, connective tissue, cells, and antibodies. Even the smallest injuries in the muscles, such as micro-tears after intense training, can only be efficiently repaired by the body if sufficient protein is available. Numerous studies therefore confirm that an adequate protein supply is essential for regeneration and muscle growth.
Furthermore, while proteins can be used as an energy source, the body primarily relies on carbohydrates when it needs quick energy. Before protein can be used as an energy source, it must be broken down into its smallest unit, amino acids, and metabolized. These amino acids are ultimately the building blocks for muscles, enzymes, hormones, and the immune system.
Muscles consist largely of protein. Without an adequate protein intake, effective muscle growth is therefore impossible. During exercise, tiny micro-tears occur in the muscles, which the body subsequently repairs and strengthens through protein synthesis. For this process to function smoothly, sufficient protein must be consumed through diet.
Athletes, in particular, have a significantly higher protein requirement than people who are not regularly exposed to physical exertion. Those who want to maintain or even build muscle should therefore pay close attention to ensuring an adequate protein intake. Only when the body has sufficient quantities of the necessary amino acids available can muscle growth, regeneration, and the maintenance of muscle mass be optimally supported.
From a scientific perspective, the effectiveness of the body's post-workout protein conversion into new muscle mass depends primarily on three factors: the timing of intake, the quantity consumed, and the protein quality. Just as with carbohydrates, where the quality varies depending on whether they come from refined sugar or organic whole grains, proteins also have different nutritional values .
What is the daily protein requirement of athletes?
How much protein is needed per kilogram of body weight?
The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams per kilogram of body weight for adults. For a man weighing 80 kilograms, this equates to approximately 64 grams of protein per day.
This amount is sufficient to maintain basic bodily functions. However, it is often too low for athletes and targeted muscle building.
Anyone actively looking to build muscle mass should follow the recommendations of the International Society of Sports Nutrition (ISSN). They advise 1.4 to 2.0 grams of protein per kilogram of body weight. For an 80-kilogram man, this equates to 112 to 160 grams of protein daily. Especially during a calorie deficit, a higher protein intake can help maintain muscle mass while simultaneously supporting fat loss.
According to current studies, an average intake of approximately 1.6 grams of protein per kilogram of body weight is considered particularly effective. For the example mentioned above, this would equate to around 130 grams of protein per day.
Just as important as the total amount is how it's distributed throughout the day. Instead of consuming a single, very protein-rich meal, protein intake should be spread out over the day. Protein snacks like buffalo jerky are therefore an excellent way to ensure a continuous supply of protein.
Ideally, you should consume four protein-rich meals, each providing approximately 0.4 grams of protein per kilogram of body weight. This equates to about 20–30 grams of protein per serving, which maximizes protein synthesis and ensures the body is continuously supplied with the necessary building blocks for muscle growth and regeneration.
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When should protein be consumed after training?
Studies suggest that increased protein intake immediately after training can accelerate protein absorption into the muscles. However, research also shows that actual protein synthesis in the muscles often doesn't increase significantly until six to eight hours after exercise. Therefore, experts recommend distributing protein intake throughout the day in small portions, ideally about two hours apart.
The everyday challenge: protein supply on the go
Regular protein intake throughout the day is often a challenge. Especially in stressful daily routines, many people find it difficult to optimize their daily protein intake. While meticulous meal prep might theoretically be a solution, in practice it is often time-consuming and not always easy to integrate into a busy daily schedule.
Protein shakes aren't always the most practical option either: they require preparation, a blender or shaker, and are cumbersome to transport. Often, when you're on the go, you have to make do with the available options, which quickly become limited to McDonald's and the local kebab shop.
When cravings strike, it's usually when there are no healthy snacks on hand. Sweets, savory nibbles, or other high-calorie products quickly end up on the table. Tempting, but far from ideal for athletes and optimal protein intake.
This is where protein snacks come in. A quick protein snack can effectively fill this gap: it's easy to transport, provides high-quality protein without much effort, and satisfies hunger between meals. Whether at the office, at university, or after a workout, a cleverly chosen snack can optimally support muscle building, regeneration, and performance, even on the go.
Are there vegan alternatives for protein?
Of course, there are also numerous vegan protein sources that play a valuable role in nutrition. While meat and dairy products generally achieve higher scores than plant-based protein sources in terms of both biological value and the modern DIAAS score – primarily due to their optimal amino acid composition and good digestibility – vegan protein sources offer a significant advantage.
However, this does not mean that plant-based protein is inferior. On the contrary: foods such as Tofu, legumes, nuts, and seeds also provide high-quality protein. When cleverly combined, for example with beans and rice or nuts and legumes, the body receives all the essential amino acids it needs.
Another advantage: While animal protein sources often come with a higher proportion of fat, saturated fatty acids, and cholesterol, plant-based proteins are naturally cholesterol-free, provide many unsaturated fatty acids, and are also rich in fiber. This not only promotes digestion but also ensures a long-lasting feeling of satiety.
Fortunately, there are also carnivorous protein sources that are naturally very low in fat. These include buffalo jerky made from water buffalo meat , which on average contains only 1.8 g of fat per 100 g of meat – beef has about 20.7 g.
Why jerky is the ideal protein snack for athletes
The targeted protein intake for athletes, which is necessary for muscle building, regeneration and performance, offers Buffalo Jerky is the perfect solution because it is:
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High Protein: 50-60g per 100g
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Low carb & low sugar: ideal for anyone who is watching their carbohydrate intake.
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Low in fat: a light source of protein
Advantages at a glance
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Practical & long-lasting: always ready to hand for on the go, in the office or after training
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Clean Label: no unnecessary additives, transparent ingredients
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Sustainable: consciously produced – for athletes who care not only about themselves, but also about the environment.
As a protein snack, dried meat offers an optimal protein supply for muscle building, without unnecessary sugar or fat.
Here's how you can incorporate jerky into your diet.
Buffalo Jerky is versatile and supports your fitness goals at any time of day:
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Pre-workout snack: quick energy without sugar, ideal for training.
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Post-workout: high-quality proteins promote regeneration and muscle growth.
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A snack for in the office or on the go: filling and practical, without additives
Examples of simple integration:
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Jerky in the gym bag: always within easy reach after training
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Jerky + nuts: a quick, protein-rich fitness snack for on the go
With these options, the snack consistently delivers high-quality protein for a healthy body. Get your supply of Buffalo Jerky now for your next adventure or workout.
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