# Why Protein Is the Most Important Macronutrient for Performance

> Protein is far more than a building block for muscle. It is the basis for enzymes, hormones, neurotransmitters and immune function. What current research says about optimal protein intake.

The official recommendation of 0.8 g of protein per kg of body weight daily describes the minimum for avoiding deficiencies, not the optimum for performance, body composition or longevity. Most active people fall far short of what current research considers optimal. That has measurable consequences.

## What Protein Really Does in the Body

Protein is the only macronutrient containing nitrogen, which makes it irreplaceable. Muscles, enzymes, hormones (insulin, growth hormone), neurotransmitters (serotonin from tryptophan, dopamine from tyrosine), antibodies, hemoglobin: all proteins. Inadequate supply has consequences that go far beyond muscle loss.

## How Much Protein Do You Really Need?

The WHO recommendation is based on nitrogen balance studies from the 1970s. Current meta-analyses arrive at considerably higher recommendations: sedentary 1.0-1.2 g/kg, moderately active 1.4-1.8 g/kg, athletes 1.8-2.4 g/kg, over 65 years 1.5-2.0 g/kg, in a calorie deficit 2.0-2.5 g/kg. For an active 75 kg person: 105-135 g daily.

## Muscle Protein Synthesis and Leucine

Muscle protein synthesis (MPS) is primarily triggered by **leucine**, an essential amino acid that activates the mTOR signaling pathway. WOO® Protein contains an optimized leucine profile for maximum MPS. Important: more than about 40 g of protein per meal does not stimulate additional synthesis. Spreading intake across 4-5 meals daily matters more than the total amount.

**WOO® Protein** offers the highest biological value (104), an optimized leucine content and is cold processed. **WOO® Vegan** (rice + pea) is the plant based alternative. Available in our shop.

## Timing and Distribution

**In the morning:** 25-30 g for stable energy. **After training:** 20-40 g within 2 hours. **Before sleep:** slowly digested protein prevents overnight muscle breakdown.

## Frequently Asked Questions

**When is the best time?**
In the morning, after training, before sleep. Spread across 4-5 meals throughout the day.

**Is too much protein harmful?**
With healthy kidneys, there is no evidence of harm up to 3 g/kg. The kidney myth is not scientifically supported.

**Is plant protein equivalent?**
With a sufficient amount and a complete profile, yes. WOO® Vegan with leucine optimization delivers results comparable to whey.

## Sources

Morton RW et al. (2018), British Journal of Sports Medicine - A systematic review of protein supplementation and resistance training.
Stokes T et al. (2018), Nutrients - Recent perspectives on dietary protein for optimal muscle.
Paddon-Jones D et al. (2008), American Journal of Clinical Nutrition - Protein, weight management, and satiety.
Trommelen J & van Loon LJC (2016), Nutrients - Pre-sleep protein ingestion.

*WOO® Protein and WOO® Vegan in our NEMAPO shop.*