{"id":62889,"date":"2025-05-31T10:20:55","date_gmt":"2025-05-31T08:20:55","guid":{"rendered":"https:\/\/expertfightingtips.com\/protein-powder-for-fighters-do-you-really-need-it\/"},"modified":"2025-06-01T08:16:54","modified_gmt":"2025-06-01T06:16:54","slug":"protein-powder-for-fighters","status":"publish","type":"post","link":"https:\/\/expertfightingtips.com\/en\/protein-powder-for-fighters\/","title":{"rendered":"Protein Powder for Fighters: Do You Really Need It or Are You Wasting Your Money?"},"content":{"rendered":"
\n

\"Protein<\/span><\/span><\/p>\n<\/header>\n

Protein Powder for Fighters: Do You Really Need It or Are You Wasting Your Money?<\/span><\/span><\/strong><\/h1>\n

\u201cYou need to get protein if you really want to grow\/perform!\u201d<\/span><\/span><\/h3>\n

How many times have you heard it? Gym, dojo, locker room. As soon as you start training with a little more grit, you find yourself catapulted into the magical world of <\/span>supplements <\/span><\/strong><\/span>.<\/span><\/span><\/a> And the undisputed queen? Always her: <\/span><\/span>protein <\/span><\/span>powder<\/span><\/span><\/a><\/strong> .<\/span><\/span><\/p>\n

Everyone recommends it. Coaches, teammates, YouTubers with big biceps, and even the clerk at the sports store who looks at you and says, \u201cYou need this to recover.\u201d<\/span><\/span><\/p>\n

But the real question is another: <\/span><\/span>
Do you really need it?<\/span><\/span><\/strong>
Or are you just throwing money away because “everyone does it”?<\/span><\/span><\/p>\n

In this article I will explain <\/span><\/span>the uncensored truth<\/span><\/span><\/strong> about the use of protein powder for those who practice combat sports. <\/span><\/span>
\u2714\ufe0f When you really need it <\/span><\/span>
\u2714\ufe0f When you DON’T need it at all <\/span><\/span>
\u2714\ufe0f And how to avoid the most common mistakes that even expert fighters make<\/span><\/span><\/p>\n

We will talk about <\/span><\/span>training, <\/span><\/span>nutrition<\/span><\/span><\/a> , recovery and muscular stress<\/span><\/span><\/strong> , but always with a concrete, direct and street smart approach.<\/span><\/span><\/p>\n

\n

Because in the world of <\/span><\/span>real fighting<\/span><\/span><\/strong> , you don’t need trends, you need tools that work. <\/span><\/span>
Street Fight Mentality & Fight Sport.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

Nowadays, it seems that <\/span><\/span>no one can train without a can of protein powder<\/span><\/span><\/strong> in their backpack or on the kitchen shelf. But are we sure that we really need it? Or is it just another fad driven by marketing, pumped-up influencers and locker room advice?<\/span><\/span><\/p>\n

Spoiler: <\/span><\/span>No, you don’t always need them<\/span><\/span><\/strong> . However, <\/span><\/span>there are at least 4 situations where they can make a big difference<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

\"Protein<\/span><\/h3>\n

But so\u2026 <\/span><\/span>is it really necessary to take protein powder?<\/span><\/span><\/strong><\/h2>\n

Let\u2019s ask ourselves an honest question. <\/span><\/span>
Do you really need to supplement protein?<\/span><\/span><\/strong>
Or are you just following the herd, driven by relentless advertising and locker room fads?<\/span><\/span><\/p>\n

Because let’s face it: between glossy magazines, pumped-up influencers, and supplement brands that shout \u201cimprove your performance!\u201d, today <\/span><\/span>it almost seems like you can’t train without a shaker in hand<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

But the truth? It\u2019s much simpler (and less expensive) than that.<\/span><\/span><\/p>\n

\n

If <\/span><\/span>you eat enough calories<\/span><\/span><\/strong> , eat a <\/span><\/span>balanced and varied diet<\/span><\/span><\/strong> , and calibrate it to your workouts\u2026 <\/span><\/span>
you don\u2019t need protein powder. Period.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

\n

\ufe0f Real food is enough (and more)<\/span><\/span><\/h3>\n

A good diet, structured to support your physical goals, provides:<\/span><\/span><\/p>\n

    \n
  • \n

    complete proteins<\/span><\/span><\/strong> , with all the essential amino acids<\/span><\/span><\/p>\n<\/li>\n

  • \n

    micronutrients<\/span><\/span><\/strong> , essential for recovery and immune system<\/span><\/span><\/p>\n<\/li>\n

  • \n

    and a <\/span><\/span>natural digestion<\/span><\/span><\/strong> that stimulates the metabolism better<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

    Eggs, lean meat, fish, legumes, dairy products, even certain grains\u2026 can give you everything you need, <\/span><\/span>without artificial powders<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

    \n

    \u274c The Risk of Excess: More is NOT Better<\/span><\/span><\/h3>\n

    Too much protein?<\/span><\/span><\/p>\n

      \n
    • \n

      They put strain on the kidneys<\/span><\/span><\/strong> , especially if hydration is poor<\/span><\/span><\/p>\n<\/li>\n

    • \n

      They are transformed into fat<\/span><\/span><\/strong> if in caloric surplus<\/span><\/span><\/p>\n<\/li>\n

    • \n

      They create <\/span><\/span>nutritional imbalances<\/span><\/span><\/strong> , reducing the space for good fats, complex carbohydrates and fibre.<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

      So no: <\/span><\/span>more protein does not mean more muscle<\/span><\/span><\/strong> . It just means more stress on your body. <\/span><\/span>
      And probably more unnecessary expenses.<\/span><\/span><\/p>\n

      \n

      \u2696\ufe0f The key point: <\/span><\/span>personalized protein balance<\/span><\/span><\/strong><\/h3>\n

      Every fighter should know their protein needs based on:<\/span><\/span><\/p>\n

        \n
      • \n

        body weight<\/span><\/span><\/p>\n<\/li>\n

      • \n

        frequency and intensity of training<\/span><\/span><\/p>\n<\/li>\n

      • \n

        goals (mass, definition, performance)<\/span><\/span><\/p>\n<\/li>\n

      • \n

        food style<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

        \n

        If you can already achieve it with real food… <\/span><\/span>
        why waste money on an expensive powder?<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

        Protein powder is not the enemy, but <\/span><\/span>it is not the savior either<\/span><\/span><\/strong> . <\/span><\/span>
        Use it only when you need it. Not out of habit, fashion or insecurity.<\/span><\/span><\/p>\n

        \n
        \n

        Fight with your head, not just your muscles.<\/span><\/span><\/strong>
        Street Fight Mentality. Always.<\/span><\/span><\/p>\n<\/blockquote>\n

        Do you want to know how to calculate <\/span><\/span>your real protein needs<\/span><\/span><\/strong> , without falling for marketing myths?<\/span><\/span><\/h2>\n

        It’s simpler (and more powerful) than you think. <\/span><\/span>
        You don’t need magic formulas or keyboard gurus. You just need to start with <\/span><\/span>3 key data<\/span><\/span><\/strong> :<\/span><\/span><\/p>\n

          \n
        1. \n

          Your body weight (in kg)<\/span><\/span><\/strong><\/p>\n<\/li>\n

        2. \n

          Your level of physical activity (light, moderate, intense, double session)<\/span><\/span><\/strong><\/p>\n<\/li>\n

        3. \n

          Your goal: maintenance, muscle growth or definition<\/span><\/span><\/strong><\/p>\n<\/li>\n<\/ol>\n

          \n

          Here’s a practical guide for fighters, direct and without fluff:<\/span><\/span><\/h3>\n
          \n
          \n\n\n\n\n\n\n\n
          Objective<\/span><\/span><\/th>\nRecommended daily protein<\/span><\/span><\/th>\nBasic formula<\/span><\/span><\/th>\n<\/tr>\n<\/thead>\n
          Maintenance<\/span><\/span><\/td>\n1.4 \u2013 1.6 g\/kg<\/span><\/span><\/strong><\/td>\nWeight x 1.5<\/span><\/span><\/td>\n<\/tr>\n
          Increase muscle mass<\/span><\/span><\/td>\n1.6 \u2013 2.2 g\/kg<\/span><\/span><\/strong><\/td>\nWeight x 1.8 \/ 2.0<\/span><\/span><\/td>\n<\/tr>\n
          Definition (cut)<\/span><\/span><\/td>\n2.0 \u2013 2.5 g\/kg<\/span><\/span><\/strong><\/td>\nWeight x 2.2<\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
          \n
          <\/div>\n<\/div>\n<\/div>\n<\/div>\n

          Practical example: <\/span><\/span>
          A 75 kg fighter in an intense definition phase \u2192 <\/span><\/span>
          75 x 2.2 = 165 g of protein per day<\/span><\/span><\/strong><\/p>\n

          Now ask yourself: <\/span><\/span>
          \u2753 \u201cHow many grams of protein am I getting from real food?\u201d <\/span><\/span>
          \u2753 \u201cDo I really need 1-2 scoops of whey per day or am I just following a fad?\u201d<\/span><\/span><\/p>\n

          \n

          Train like a fighter. Eat like a pro. <\/span><\/span>
          Street Fight Mentality & Fight Sport.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

          \n

          Why is everyone going crazy about protein?<\/span><\/span><\/h2>\n

          Open any social network and among selfies and punching bags you will find at least one story with a scoop of whey in the shaker.<\/span><\/span><\/p>\n

          In sports stores, the supplement shelf is an explosion of colorful jars that scream: <\/span><\/span>GAINZ, RECOVERY, MASS, PERFORMANCE<\/span><\/span><\/strong> . The message is clear: “if you want to get strong, you MUST take proteins”. And so everyone down to shake…<\/span><\/span><\/p>\n

          But the truth is something else.<\/span><\/span><\/p>\n

          \n

          If you eat properly, in a balanced way, with a diet built around your workouts, <\/span><\/span>you don’t need protein powder<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n<\/blockquote>\n

          \n

          \u26a0\ufe0f But then why are they everywhere?<\/span><\/span><\/h2>\n

          Because it is <\/span><\/span>easier to mix a powder in milk<\/span><\/span><\/strong> than to cook a balanced dish. And it is also true that <\/span><\/span>there are specific cases<\/span><\/span><\/strong> in which it can be useful or even necessary to integrate them.<\/span><\/span><\/p>\n

          \"Protein<\/span><\/p>\n

          \n

          When do you REALLY need to supplement protein?<\/span><\/span><\/strong><\/h2>\n

          We live in an era where <\/span><\/span>protein has become a religion.<\/span><\/span><\/strong>
          Everywhere you turn \u2014 social media, gym, Telegram groups, or sports store shelves \u2014 there is only one watchword: <\/span><\/span>
          PROTEIN.<\/span><\/span><\/strong><\/p>\n

          You only have to look online to understand the extent of the obsession:<\/span><\/span><\/p>\n

            \n
          • \n

            Sponsored content everywhere<\/span><\/span><\/p>\n<\/li>\n

          • \n

            influencers who shake before they’re even warmed up<\/span><\/span><\/p>\n<\/li>\n

          • \n

            brands that promise miracles in powder<\/span><\/span><\/p>\n<\/li>\n

          • \n

            entire shelves in stores with fluorescent jars and names that seem to be taken from a Marvel movie<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

            And so it happens what you see every day in the locker room: <\/span><\/span>
            those who play sports, those who go to the gym, those who fight, those who train even a little seriously, <\/span><\/span>always have a protein jar at home<\/span><\/span><\/strong> . And often not just one: <\/span><\/span>two, three, four… plus other magic jars to mix.<\/span><\/span><\/strong><\/p>\n

            \n

            But why? Is it really a necessity or just a habit?<\/span><\/span><\/h3>\n

            Very often, <\/span><\/span>integration is adopted based on hearsay<\/span><\/span><\/strong> , not real need:<\/span><\/span><\/p>\n

              \n
            • \n

              \u201cMy training partner takes them, so I do too\u201d<\/span><\/span><\/p>\n<\/li>\n

            • \n

              \u201cI read that if you work out and don’t take protein… you lose everything\u201d<\/span><\/span><\/p>\n<\/li>\n

            • \n

              \u201cThey told me that they are absolutely necessary after the workout\u201d<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

              And so the daily ritual begins: <\/span><\/span>
              \n1 30g measuring cup <\/span><\/span>
              Then maybe 2, “just to be safe” <\/span><\/span>
              And off you go… with the shaker, even 2 or 3 times a day<\/span><\/span><\/p>\n

              But <\/span><\/span>stop for a moment and think:<\/span><\/span><\/strong><\/p>\n

              \n

              Are you taking protein because you actually need it or just because everyone else is?<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

              \n

              The point is simple:<\/span><\/span><\/h3>\n

              Integration only makes sense if there is a shortage or a specific need.<\/span><\/span><\/strong>
              Otherwise, it’s like putting turbo on a bicycle: <\/span><\/span>it’s useless, it costs money and it can even cause damage.<\/span><\/span><\/strong><\/p>\n

              You are not weak because you don’t take whey, and you don’t automatically become strong just because you take it. <\/span><\/span>
              It’s your <\/span><\/span>diet, training, recovery and lifestyle<\/span><\/span><\/strong> that make the difference.<\/span><\/span><\/p>\n

              \n

              In the next section we will see <\/span><\/span>the 4 real cases in which it makes sense to integrate<\/span><\/span><\/strong> proteins. <\/span><\/span>
              No fads. Just fighter reality.<\/span><\/span><\/p>\n

              When Should You Use Protein Powder? The 4 Real Cases<\/span><\/span><\/h2>\n

              \u2705 1. <\/span><\/span>You are vegan or vegetarian<\/span><\/span><\/strong><\/h3>\n

              Without prejudice, it is a fact: <\/span><\/span>without animal sources it is more difficult to reach the complete protein requirement<\/span><\/span><\/strong> , especially if you train hard like a fighter.<\/span><\/span><\/p>\n

              Plant proteins often <\/span><\/span>do not have a complete amino acid profile<\/span><\/span><\/strong> , or are less bioavailable. In this case, a good plant protein powder (I use soy protein isolate) <\/span><\/span>can become essential to avoid deficiencies<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

              \n

              Choose blended plant proteins (soy, rice, pea) to have a more balanced amino acid profile.<\/span><\/span><\/p>\n<\/blockquote>\n

              \n

              \u2705 2. <\/span><\/span>You don’t eat enough (and you realize it too late)<\/span><\/span><\/strong><\/h3>\n

              It happens often: you eat in a hurry, you skip meals, you forget lunch. The result? Low calories, low proteins, performance that collapses.<\/span><\/span><\/p>\n

              \n

              And if you eat too little, <\/span><\/span>it’s not just your muscles that go down<\/span><\/span><\/strong> , but also your immune system, hormone levels and mental recovery.<\/span><\/span><\/p>\n<\/blockquote>\n

              Here, protein powders are a quick and concrete help to <\/span><\/span>fill the gap without too much hassle<\/span><\/span><\/strong> , especially if you are in cut or are always on the go.<\/span><\/span><\/p>\n

              \n

              \u2705 3. <\/span><\/span>Too many hours pass between meals<\/span><\/span><\/strong><\/h3>\n

              You know those days when you grab a quick sandwich at 7 and then… skip everything until the evening?<\/span><\/span><\/p>\n

              Result: <\/span><\/span>glycemic collapse, muscle catabolism, chemical hunger and risk of evening binges<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

              \n

              A protein shake mid-day or post-workout can <\/span><\/span>stabilize blood sugar<\/span><\/span><\/strong> , keep you feeling full, and <\/span><\/span>block catabolism<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n<\/blockquote>\n

              It’s not a meal, but it’s better than nothing when you can’t eat real food.<\/span><\/span><\/p>\n

              \n

              \u2705 4. <\/span><\/span>Too much time passes between training and eating<\/span><\/span><\/strong><\/h3>\n

              You train and then:<\/span><\/span><\/p>\n

                \n
              • \n

                you come home late,<\/span><\/span><\/p>\n<\/li>\n

              • \n

                you’re on your lunch break and you have to go back to work,<\/span><\/span><\/p>\n<\/li>\n

              • \n

                you have to take the kids to soccer,<\/span><\/span><\/p>\n<\/li>\n

              • \n

                you have other things to do…<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                The result? <\/span><\/span>No fuel for recovery.<\/span><\/span><\/strong><\/p>\n

                \n

                In this post-workout window, consuming a quick protein source <\/span><\/span>is essential to stop catabolism and jump-start recovery<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n<\/blockquote>\n

                A protein shake <\/span><\/span>with a little carbohydrate<\/span><\/span><\/strong> is the ideal solution: fast, digestible, effective.<\/span><\/span><\/p>\n

                \n

                \u2696\ufe0f How much protein do you REALLY need?<\/span><\/span><\/h2>\n

                For a fighter or athlete who trains hard:<\/span><\/span><\/p>\n

                  \n
                • \n

                  1.6\u20132.2 g of protein per kg of body weight<\/span><\/span><\/strong> is the optimal range (according to ISSN and recent studies).<\/span><\/span><\/p>\n<\/li>\n

                • \n

                  Exceeding these amounts <\/span><\/span>does not make you stronger<\/span><\/span><\/strong> : beyond a certain limit, the surplus is eliminated or transformed into fat.<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                  And no, <\/span><\/span>you don’t have to take them all with the dust<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                  \n

                  \u274c What happens if you overdo it?<\/span><\/span><\/h2>\n
                    \n
                  • \n

                    Kidneys under stress<\/span><\/span><\/strong> (especially if already compromised).<\/span><\/span><\/p>\n<\/li>\n

                  • \n

                    Waste of money<\/span><\/span><\/strong> (a quality whey costs…).<\/span><\/span><\/p>\n<\/li>\n

                  • \n

                    False food security<\/span><\/span><\/strong> : Convincing you that \u201cjust one shake is enough,\u201d instead of learning to actually eat well.<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                    \n

                    Brutal conclusions<\/span><\/span><\/h2>\n

                    Protein powders aren\u2019t magic.<\/span><\/span><\/strong>
                    \n They aren\u2019t necessary for everyone. <\/span><\/span>
                    \nBut <\/span><\/span>they are useful for many<\/span><\/span><\/strong> , in certain contexts.<\/span><\/span><\/p>\n

                    If:<\/span><\/span><\/p>\n

                      \n
                    • \n

                      you’re in cut,<\/span><\/span><\/p>\n<\/li>\n

                    • \n

                      you train often,<\/span><\/span><\/p>\n<\/li>\n

                    • \n

                      you are vegetarian,<\/span><\/span><\/p>\n<\/li>\n

                    • \n

                      or you have a hectic life,<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                      OK, go ahead <\/span><\/span>and shake it up<\/span><\/span><\/em> . But do it <\/span><\/span>consciously<\/span><\/span><\/strong> and as a support to your diet. Not as a substitute.<\/span><\/span><\/p>\n

                      \n

                      Street Fight Mentality<\/span><\/span><\/h2>\n
                      \n

                      Train hungry. Eat like a warrior. Recover like a killer. <\/span><\/span>
                      \nDon’t let marketing fool you: <\/span><\/span>true strength is built with awareness.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

                      \n

                      \ufe0f<\/span><\/span>\"Protein<\/h2>\n

                      \ufe0f <\/span><\/span>Food vs Powder \u2013 Protein Sources Comparison Chart<\/span><\/span><\/strong><\/h2>\n
                      \n
                      \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
                      Protein source<\/span><\/span><\/strong><\/th>\nAmount<\/span><\/span><\/strong><\/th>\nProtein (g)<\/span><\/span><\/strong><\/th>\nDigestion time<\/span><\/span><\/strong><\/th>\nPro<\/span><\/span><\/strong><\/th>\nAgainst<\/span><\/span><\/strong><\/th>\n<\/tr>\n<\/thead>\n
                      Chicken breast<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n23 g<\/span><\/span><\/td>\n2\u20133 hours<\/span><\/span><\/td>\nComplete nutrients, high bioavailability<\/span><\/span><\/td>\nRequires cooking, less practical<\/span><\/span><\/td>\n<\/tr>\n
                      Whole eggs<\/span><\/span><\/td>\n2 eggs<\/span><\/span><\/td>\n13 g<\/span><\/span><\/td>\n2\u20134 hours<\/span><\/span><\/td>\nGood fats, vitamins, complete proteins<\/span><\/span><\/td>\nMore caloric, less suitable for extreme cutting<\/span><\/span><\/td>\n<\/tr>\n
                      Canned Tuna<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n25 g<\/span><\/span><\/td>\n2\u20133 hours<\/span><\/span><\/td>\nEconomical, ready to eat<\/span><\/span><\/td>\nHigh sodium, repetitive taste<\/span><\/span><\/td>\n<\/tr>\n
                      Greek Yogurt 0%<\/span><\/span><\/td>\n150 g<\/span><\/span><\/td>\n15\u201317 g<\/span><\/span><\/td>\n1\u20132 hours<\/span><\/span><\/td>\nExcellent snack, digestible<\/span><\/span><\/td>\nAverage protein content<\/span><\/span><\/td>\n<\/tr>\n
                      Cottage cheese<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n12\u201314 g<\/span><\/span><\/td>\n1\u20132 hours<\/span><\/span><\/td>\nRich in natural casein, satiating<\/span><\/span><\/td>\nLess protein than other sources<\/span><\/span><\/td>\n<\/tr>\n
                      Cooked Lentils<\/span><\/span><\/td>\n200 g<\/span><\/span><\/td>\n18 g<\/span><\/span><\/td>\n3\u20134 hours<\/span><\/span><\/td>\nPlant source, rich in fiber<\/span><\/span><\/td>\nIncomplete amino acid profile<\/span><\/span><\/td>\n<\/tr>\n
                      Tempeh<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n18\u201320 g<\/span><\/span><\/td>\n2\u20133 hours<\/span><\/span><\/td>\nFermented, excellent plant source<\/span><\/span><\/td>\nLess widespread, taste not for everyone<\/span><\/span><\/td>\n<\/tr>\n
                      Parmesan cheese<\/span><\/span><\/td>\n30 g<\/span><\/span><\/td>\n11 g<\/span><\/span><\/td>\n2\u20134 hours<\/span><\/span><\/td>\nDense in calcium and protein<\/span><\/span><\/td>\nHigh caloric density, to be dosed<\/span><\/span><\/td>\n<\/tr>\n
                      Cooked Quinoa<\/span><\/span><\/td>\n150 g<\/span><\/span><\/td>\n9 g<\/span><\/span><\/td>\n2\u20133 hours<\/span><\/span><\/td>\nComplex carbohydrates + proteins<\/span><\/span><\/td>\nLow protein content<\/span><\/span><\/td>\n<\/tr>\n
                      Whey isolate<\/span><\/span><\/strong><\/td>\n30 g<\/span><\/span><\/td>\n25 g<\/span><\/span><\/td>\n30\u201360 min<\/span><\/span><\/td>\nQuick, convenient, highly digestible<\/span><\/span><\/td>\nExpensive, less filling<\/span><\/span><\/td>\n<\/tr>\n
                      Micellar caseins<\/span><\/span><\/strong><\/td>\n30 g<\/span><\/span><\/td>\n24 g<\/span><\/span><\/td>\n6\u20138 hours<\/span><\/span><\/td>\nSlow release, perfect before bed<\/span><\/span><\/td>\nSlow digestibility, heavy taste<\/span><\/span><\/td>\n<\/tr>\n
                      Plant-based protein powder<\/span><\/span><\/strong><\/td>\n30 g<\/span><\/span><\/td>\n20\u201322 g<\/span><\/span><\/td>\n1\u20132 hours<\/span><\/span><\/td>\nVegan-friendly, good complete blends<\/span><\/span><\/td>\nAmino acid profile to integrate<\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
                      \n
                      <\/div>\n<\/div>\n<\/div>\n<\/div>\n
                      \n

                      This table helps you to <\/span><\/span>consciously choose<\/span><\/span><\/strong> which source to use <\/span><\/span>based on the time of day, your goals and practical needs<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                      \n

                      Why this table is useful:<\/span><\/span><\/h3>\n

                      \u2714\ufe0f It allows you to <\/span><\/span>quickly understand<\/span><\/span><\/strong> what you are really consuming. <\/span><\/span>
                      \u2714\ufe0f It shows you that <\/span><\/span>real food is often more complete<\/span><\/span><\/strong> and satiating. <\/span><\/span>
                      \u2714\ufe0f It helps you <\/span><\/span>choose the right protein source at the right time<\/span><\/span><\/strong> (morning, post-workout, evening).<\/span><\/span><\/p>\n

                      \n

                      \u26a0\ufe0f Common Mistakes to Avoid with Protein Powder<\/span><\/span><\/h2>\n

                      Let’s be honest: <\/span><\/span>we’ve all made at least one of these mistakes<\/span><\/span><\/strong> . <\/span><\/span>
                      The important thing is to become aware of them and <\/span><\/span>correct them before they become harmful or useless habits<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                      Here are the most common mistakes I see every day among fighters, gym-goers and performance enthusiasts:<\/span><\/span><\/p>\n

                      \n

                      \u274c <\/span><\/span>1. Taking protein without calculating your needs<\/span><\/span><\/strong><\/h3>\n

                      Taking them \u201crandomly\u201d, because everyone does it or because \u201cit can\u2019t do any harm\u201d, is a waste.<\/span><\/span><\/p>\n

                      \n

                      Calculate first how much protein you really need based on your weight, goals and workouts. <\/span><\/span>
                      Your body is not an infinite warehouse.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

                      \n

                      \u274c <\/span><\/span>2. Thinking that more protein = more muscle<\/span><\/span><\/strong><\/h3>\n

                      It\u2019s a myth. <\/span><\/span>
                      Going above 2.2\u20132.5 g\/kg of body weight <\/span><\/span>won\u2019t make you grow any bigger<\/span><\/span><\/strong> , it\u2019ll just cost you money and can put a strain on your kidneys.<\/span><\/span><\/p>\n

                      \n

                      Muscle growth depends on <\/span><\/span>training stimuli + recovery + overall diet<\/span><\/span><\/strong> , not just proteins.<\/span><\/span><\/p>\n<\/blockquote>\n

                      \n

                      \u274c <\/span><\/span>3. Use the powder instead of meals<\/span><\/span><\/strong><\/h3>\n

                      A shaker can fill a hole, but <\/span><\/span>it is not a substitute for a complete meal<\/span><\/span><\/strong> . <\/span><\/span>
                      It lacks fiber, micronutrients, good fats and real satiety.<\/span><\/span><\/p>\n

                      \n

                      Protein powders are a <\/span><\/span>supplement<\/span><\/span><\/em> , not a <\/span><\/span>dietary shortcut<\/span><\/span><\/em> .<\/span><\/span><\/p>\n<\/blockquote>\n

                      \n

                      \u274c <\/span><\/span>4. Ignoring the protein intake of real food<\/span><\/span><\/strong><\/h3>\n

                      Many people think they need 2-3 scoops a day\u2026 and then forget that they have already eaten:<\/span><\/span><\/p>\n

                        \n
                      • \n

                        eggs for breakfast<\/span><\/span><\/p>\n<\/li>\n

                      • \n

                        chicken for lunch<\/span><\/span><\/p>\n<\/li>\n

                      • \n

                        tuna for dinner<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                        \n

                        In the end, they exceed their requirement by 40-50 g <\/span><\/span>without realizing it<\/span><\/span><\/strong> . <\/span><\/span>
                        Real food does count.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

                        \n

                        \u274c <\/span><\/span>5. Getting influenced by marketing and \u201cexpert friends\u201d<\/span><\/span><\/strong><\/h3>\n

                        All that glitters is not gold whey. <\/span><\/span>
                        The ads tout the benefits, but <\/span><\/span>they don’t know your lifestyle, goals, or metabolism<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                        \n

                        Listen to your body, not just the algorithm.<\/span><\/span><\/p>\n<\/blockquote>\n

                        \n

                        Mini Guide: Protein Requirements for Fighters<\/span><\/span><\/strong><\/h2>\n

                        Quick Calculation + Top Foods + Checklist “Do I Really Need Whey?”<\/span><\/span><\/strong><\/p>\n

                        \n

                        1. Calculate your daily protein requirement<\/span><\/span><\/strong><\/h3>\n
                        \n

                        Basic formula: <\/span><\/span>
                        Body weight (kg) \u00d7 Goal factor = Gr. protein per day<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

                        \n
                        \n\n\n\n\n\n\n\n
                        Objective<\/span><\/span><\/th>\nFactor (g\/kg)<\/span><\/span><\/th>\n<\/tr>\n<\/thead>\n
                        Muscle maintenance<\/span><\/span><\/td>\n1.4 \u2013 1.6 g\/kg<\/span><\/span><\/td>\n<\/tr>\n
                        Increase muscle mass<\/span><\/span><\/td>\n1.6 \u2013 2.2 g\/kg<\/span><\/span><\/td>\n<\/tr>\n
                        Definition (cut)<\/span><\/span><\/td>\n2.0 \u2013 2.5 g\/kg<\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
                        \n
                        <\/div>\n<\/div>\n<\/div>\n<\/div>\n

                        Example:<\/span><\/span><\/em> 72kg Fighter in cutting phase \u2192 72 \u00d7 2.2 = <\/span><\/span>158g protein\/day<\/span><\/span><\/strong><\/p>\n

                        \n

                        \ufe0f <\/span><\/span>2. Top 10 “Real” Protein Foods (not powder)<\/span><\/span><\/strong><\/h3>\n
                        \n
                        \n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
                        Food<\/span><\/span><\/th>\nAmount<\/span><\/span><\/th>\nProteins<\/span><\/span><\/th>\n<\/tr>\n<\/thead>\n
                        Chicken breast<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n23 g<\/span><\/span><\/td>\n<\/tr>\n
                        Whole eggs<\/span><\/span><\/td>\n2 eggs<\/span><\/span><\/td>\n13 g<\/span><\/span><\/td>\n<\/tr>\n
                        Bresaola<\/span><\/span><\/td>\n50 g<\/span><\/span><\/td>\n16 g<\/span><\/span><\/td>\n<\/tr>\n
                        Greek Yogurt 0%<\/span><\/span><\/td>\n150 g<\/span><\/span><\/td>\n15\u201317 g<\/span><\/span><\/td>\n<\/tr>\n
                        Canned Tuna<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n25 g<\/span><\/span><\/td>\n<\/tr>\n
                        Cottage cheese<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n12\u201314 g<\/span><\/span><\/td>\n<\/tr>\n
                        Tempeh<\/span><\/span><\/td>\n100 g<\/span><\/span><\/td>\n18\u201320 g<\/span><\/span><\/td>\n<\/tr>\n
                        Cooked Lentils<\/span><\/span><\/td>\n200 g<\/span><\/span><\/td>\n18 g<\/span><\/span><\/td>\n<\/tr>\n
                        Parmesan cheese<\/span><\/span><\/td>\n30 g<\/span><\/span><\/td>\n11 g<\/span><\/span><\/td>\n<\/tr>\n
                        Cooked Quinoa<\/span><\/span><\/td>\n150 g<\/span><\/span><\/td>\n9 g<\/span><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
                        \n
                        <\/div>\n<\/div>\n<\/div>\n<\/div>\n
                        \n

                        \u2705 <\/span><\/span>3. Checklist \u2013 Do You Really Need Protein Powder?<\/span><\/span><\/strong><\/h3>\n

                        Answer honestly:<\/span><\/span><\/p>\n

                        \u2610 Have you calculated how much protein you already consume from food? <\/span><\/span>
                        \u2610 Do you often skip meals or have long intervals without eating? <\/span><\/span>
                        \u2610 Do you train twice a day or in time slots away from meals? <\/span><\/span>
                        \u2610 Do you have a vegan\/vegetarian diet and struggle to balance your protein intake? <\/span><\/span>
                        \u2610 Are you often in a calorie deficit (cut) and struggle to reach the recommended amounts?<\/span><\/span><\/p>\n

                        If you <\/span><\/span>checked at least 2 boxes<\/span><\/span><\/strong> , a shake a day might make sense. <\/span><\/span>
                        If you didn’t check any, <\/span><\/span>you can probably do without it<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                        \n
                        \n

                        Protein powder is <\/span><\/span>a tool<\/span><\/span><\/strong> , not a necessity for everyone. <\/span><\/span>
                        Knowing your body and lifestyle is the basis for deciding <\/span><\/span>if and when to use it wisely.<\/span><\/span><\/strong><\/p>\n<\/blockquote>\n

                        Street Fight Mentality & Fight Sport.<\/span><\/span><\/strong><\/p>\n

                        \n

                        My personal experience with protein powders<\/span><\/span><\/h2>\n

                        Let’s be clear: <\/span><\/span>I have a protein jar at home too<\/span><\/span><\/strong> . I’ve had it for years. <\/span><\/span>
                        But I don’t see it as a daily <\/span><\/span>must<\/span><\/span><\/em> , nor as a magic shortcut to growth.<\/span><\/span><\/p>\n

                        \n

                        In my case, I use protein powder only in 2 specific situations<\/span><\/span><\/strong> :<\/span><\/span><\/p>\n

                          \n
                        • \n

                          When I train <\/span><\/span>twice a day<\/span><\/span><\/strong> (e.g. sparring in the morning + conditioning in the afternoon)<\/span><\/span><\/p>\n<\/li>\n

                        • \n

                          When I have <\/span><\/span>busy days<\/span><\/span><\/strong> , trips, events or courses where <\/span><\/span>I can’t sit down for a full meal<\/span><\/span><\/strong> within 60\u201390 minutes of training<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n<\/blockquote>\n

                          My \u201cemergency\u201d combo is simple: <\/span><\/span>
                          30g whey isolate + 40g oats + 1 tsp peanut butter.<\/span><\/span><\/strong>
                          It’s quick to drink, doesn’t weigh me down, and keeps me going until the real meal.<\/span><\/span><\/p>\n

                          But if I have a choice, <\/span><\/span>I prefer to eat solid food.<\/span><\/span><\/strong>
                          Real food has another impact: on digestion, energy, satiety and also on the connection with your body.<\/span><\/span><\/p>\n

                          I am not against supplements. But I am <\/span><\/span>for awareness.<\/span><\/span><\/strong>
                          Use protein powder as a tool, not a mental crutch.<\/span><\/span><\/p>\n

                          \n

                          Still having doubts about how much protein you really need?<\/span><\/span><\/h2>\n

                          Do you train hard but <\/span><\/span>don’t know if you’re eating enough<\/span><\/span><\/strong> ? <\/span><\/span>
                          Do you have a thousand jars at home but <\/span><\/span>you’re not sure if you really need them<\/span><\/span><\/strong> ? <\/span><\/span>
                          Do you want practical and personalized advice, <\/span><\/span>without sales, without filters<\/span><\/span><\/strong> ?<\/span><\/span><\/p>\n

                          Write me in the comments or contact me via @mail:<\/span><\/span><\/strong>
                          I’ll answer you privately. No pre-packaged answers, just real experience from fighter to fighter.<\/span><\/span><\/p>\n

                          Training is serious business. <\/span><\/span>Eating well is part of the strategy.<\/span><\/span><\/strong><\/p>\n

                          Street Fight Mentality & Fight Sport.<\/span><\/span><\/strong><\/p>\n

                          \n

                          Conclusion \u2013 <\/span><\/span>Protein Powder for Fighters, Do You Really Need It?<\/span><\/span><\/strong><\/h2>\n

                          In the world of martial arts and combat sports, where every drop of sweat counts and every round can be the deciding one, <\/span><\/span>your nutrition is as much a weapon as a well-placed jab<\/span><\/span><\/strong> . <\/span><\/span>
                          And <\/span><\/span>protein<\/span><\/span><\/strong> ? It’s a critical part of that fuel.<\/span><\/span><\/p>\n

                          But <\/span><\/span>beware of the mental trap<\/span><\/span><\/strong> that affects even the most experienced fighters: <\/span><\/span>“more protein = more results”<\/span><\/span><\/em> . It’s not that simple. And often, <\/span><\/span>it’s not even true<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                          \n

                          \u2705 YES, proteins are essential<\/span><\/span><\/h3>\n

                          There is no doubt about it: if you train consistently, intensely and want to improve performance, recovery and body composition, <\/span><\/span>you need to ensure an adequate protein intake<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                          Proteins:<\/span><\/span><\/p>\n

                            \n
                          • \n

                            They build and repair muscles<\/span><\/span><\/strong><\/p>\n<\/li>\n

                          • \n

                            They support the immune system<\/span><\/span><\/strong><\/p>\n<\/li>\n

                          • \n

                            They stabilize hormone levels<\/span><\/span><\/strong><\/p>\n<\/li>\n

                          • \n

                            They help in controlling hunger and body fat<\/span><\/span><\/strong><\/p>\n<\/li>\n<\/ul>\n

                            A fighter who doesn’t eat enough protein is like a race car with watered-down gasoline. It might start, but then it dies when it really matters.<\/span><\/span><\/p>\n

                            \n

                            \u274c NO, they are not necessary if you already eat well<\/span><\/span><\/h3>\n

                            If your eating plan is:<\/span><\/span><\/p>\n

                              \n
                            • \n

                              balanced,<\/span><\/span><\/p>\n<\/li>\n

                            • \n

                              rich in quality proteins (lean meat, eggs, fish, legumes, dairy products),<\/span><\/span><\/p>\n<\/li>\n

                            • \n

                              well distributed throughout the day,<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                              then <\/span><\/span>you probably don’t need protein powder<\/span><\/span><\/strong> . Not only that, you risk <\/span><\/span>spending money unnecessarily<\/span><\/span><\/strong> or worse, <\/span><\/span>straining your kidneys<\/span><\/span><\/strong> , neglecting other nutrients or falling into caloric imbalances.<\/span><\/span><\/p>\n

                              A good diet always beats a bad supplement.<\/span><\/span><\/strong><\/p>\n

                              \n

                              The real question is: <\/span><\/span>do you really need them?<\/span><\/span><\/strong><\/h3>\n

                              Don\u2019t just ask, <\/span><\/span>\u201cIs protein good for you?\u201d<\/span><\/span><\/em> Ask <\/span><\/span>
                              , <\/span><\/span>\u201cDo I REALLY need it in powder form?\u201d<\/span><\/span><\/strong><\/p>\n

                              Are you in one of the 4 situations where integrating them makes sense (vegan, insufficient nutrition, long fasts, post-workout delays)? <\/span><\/span>
                              Then yes: <\/span><\/span>use them wisely<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                              Are you someone who eats well, cooks carefully, has a solid nutritional plan? <\/span><\/span>
                              Then <\/span><\/span>be careful not to use protein powder as a mental crutch<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                              \n

                              \u2694\ufe0f The right approach? <\/span><\/span>Functional, not fanatical<\/span><\/span><\/strong><\/h3>\n

                              Integration is not a religion, it is <\/span><\/span>a means<\/span><\/span><\/strong> , not an end. <\/span><\/span>
                              It is useful when it is needed. <\/span><\/span>
                              It is not useful <\/span><\/span>because everyone does it<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                              Every fighter must learn to <\/span><\/span>think like a high-level athlete<\/span><\/span><\/strong> , not like a consumer who follows the masses. <\/span><\/span>
                              And that means <\/span><\/span>knowing your body<\/span><\/span><\/strong> , listening to it, testing, correcting, calibrating.<\/span><\/span><\/p>\n

                              \n

                              Street Fight Mentality & Fight Sport<\/span><\/span><\/h2>\n

                              Being a fighter is not just about <\/span><\/span>throwing punches and sparring<\/span><\/span><\/strong> , but also <\/span><\/span>about making smart decisions off the mat<\/span><\/span><\/strong> , on the plate and in your mind. <\/span><\/span>
                              It means <\/span><\/span>training strategically, eating consciously, recovering intelligently<\/span><\/span><\/em> . <\/span><\/span>
                              It means <\/span><\/span>choosing what to put into your body with the same care you choose your techniques in combat<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                              Protein doesn\u2019t make you invincible. But knowing when you need it\u2026 can make the difference between mediocre recovery and explosive performance.<\/span><\/span><\/strong><\/p>\n

                              Make your choices <\/span><\/span>as a clear warrior, not a confused follower<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                              \n

                              Do you have doubts about which proteins to choose? Do you want a free guide on how to calculate your daily protein needs? <\/span><\/span>
                              Write me in the comments or sign up for the newsletter.<\/span><\/span><\/p>\n

                              War is also won\u2026 at the table.<\/span><\/span><\/p>\n

                              Street Fight Mentality & Fight Sport.<\/span><\/span><\/strong>
                              Always.<\/span><\/span><\/p>\n

                               <\/p>\n

                               <\/p>\n

                              FAQ \u2013 Everything You (Probably) Didn\u2019t Dare to Ask About Protein Powders<\/span><\/span><\/h2>\n
                              \n

                              \u2753 How much protein do I need per day if I play combat sports?<\/span><\/span><\/h3>\n

                              It depends on your weight, workout intensity and goals. <\/span><\/span>
                              On average:<\/span><\/span><\/p>\n

                                \n
                              • \n

                                1.6 \u2013 2.2 g per kg of body weight<\/span><\/span><\/strong> is the optimal range for serious exercisers.<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                                Example: if you weigh 70 kg \u2192 between 112 g and 154 g of protein per day. <\/span><\/span>
                                You don’t have to get it all in protein powder! Real food counts too.<\/span><\/span><\/p>\n

                                \n

                                \u2753 Whey, Casein or Vegan Proteins?<\/span><\/span><\/h3>\n

                                It depends on:<\/span><\/span><\/p>\n

                                  \n
                                • \n

                                  Time of day<\/span><\/span><\/strong>
                                  \u2192 Whey: post-workout, fast <\/span><\/span>
                                  \u2192 Casein: before bed, slow release<\/span><\/span><\/p>\n<\/li>\n

                                • \n

                                  Food style<\/span><\/span><\/strong>
                                  \u2192 Vegan: ideal for vegetarians\/vegans (soy, pea, rice)<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                                  If you are omnivorous and looking for performance: <\/span><\/span>a quality Whey isolate<\/span><\/span><\/strong> is often the top choice. <\/span><\/span>
                                  If you are ethical or have intolerances: <\/span><\/span>complete plant blends<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                                  \n

                                  \u2753 Are proteins bad for the kidneys?<\/span><\/span><\/h3>\n

                                  \u26a0\ufe0f Only if you have <\/span><\/span>pre-existing kidney problems<\/span><\/span><\/strong> or <\/span><\/span>excessive doses for long periods<\/span><\/span><\/strong> . <\/span><\/span>
                                  With normal consumption and a healthy body, <\/span><\/span>there are no documented risks<\/span><\/span><\/strong> . But be careful of unnecessary excesses: you don’t need 250 g of protein a day just because the influencer on duty does it.<\/span><\/span><\/p>\n

                                  \n

                                  \u2753 Can I take protein even on non-training days?<\/span><\/span><\/h3>\n

                                  Yes, if:<\/span><\/span><\/p>\n

                                    \n
                                  • \n

                                    You can’t cover your needs with food<\/span><\/span><\/p>\n<\/li>\n

                                  • \n

                                    You are in recovery<\/span><\/span><\/p>\n<\/li>\n

                                  • \n

                                    You need a quick meal<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                                    But <\/span><\/span>it is not mandatory<\/span><\/span><\/strong> . If you eat well, you can also do without it on your off days.<\/span><\/span><\/p>\n

                                    \n

                                    \u2753 How many times a day can I take protein powder?<\/span><\/span><\/h3>\n

                                    On average: <\/span><\/span>1 time per day is more than enough<\/span><\/span><\/strong> for most athletes. <\/span><\/span>
                                    If you have a specific need (low calorie diet, 2 training sessions, etc.), you can go up to 2. <\/span><\/span>
                                    But <\/span><\/span>beyond 2 daily doses<\/span><\/span><\/strong> , it is better to review the diet as a whole.<\/span><\/span><\/p>\n

                                    \n

                                    \u2753 Can I use protein as a meal replacement?<\/span><\/span><\/h3>\n

                                    Only <\/span><\/span>in an emergency<\/span><\/span><\/strong> , NOT as a habit. <\/span><\/span>
                                    A meal is <\/span><\/span>much more than a protein source<\/span><\/span><\/strong> : it also needs good fats, fiber, micronutrients. <\/span><\/span>
                                    A shake can fill a hole, <\/span><\/span>but it is not a complete diet<\/span><\/span><\/strong> .<\/span><\/span><\/p>\n

                                    \n

                                    \u2753 What is the best time to take them?<\/span><\/span><\/h3>\n

                                    \u23f1\ufe0f Immediately <\/span><\/span>after training<\/span><\/span><\/strong> , together with a source of carbohydrates (e.g. banana, oat flakes). <\/span><\/span>
                                    Or:<\/span><\/span><\/p>\n

                                      \n
                                    • \n

                                      Mid-morning or mid-afternoon as a snack<\/span><\/span><\/p>\n<\/li>\n

                                    • \n

                                      Before sleep (casein) during cutting or recovery phase<\/span><\/span><\/p>\n<\/li>\n<\/ul>\n

                                      \n

                                      \u2753 Do proteins make you fat?<\/span><\/span><\/h3>\n

                                      Only if <\/span><\/span>you exceed your<\/span><\/span><\/strong> overall calorie requirement. <\/span><\/span>
                                      Protein itself <\/span><\/span>does not make you fat<\/span><\/span><\/strong> , but <\/span><\/span>it does contain calories<\/span><\/span><\/strong> . <\/span><\/span>
                                      \u2192 If you exceed, fat can also come from there.<\/span><\/span><\/p>\n

                                      \n
                                      \n

                                      Have any other specific questions? Write me in the comments or via email. <\/span><\/span>
                                      Better to clarify today than waste time (and muscle) tomorrow.<\/span><\/span><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"

                                      Protein Powder for Fighters: Do You Really Need It or Are You Wasting Your Money? \u201cYou need to get protein if you really want to grow\/perform!\u201d How many times have you heard it? Gym, dojo, locker room. As soon as you start training with a little more grit, you find yourself catapulted into the magical […]<\/p>\n","protected":false},"author":1,"featured_media":120676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14949],"tags":[],"class_list":["post-62889","post","type-post","status-publish","format-standard","has-post-thumbnail","category-la-pillola-del-giorno-en"],"acf":[],"wps_subtitle":"","_links":{"self":[{"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/posts\/62889","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/comments?post=62889"}],"version-history":[{"count":0,"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/posts\/62889\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/media\/120676"}],"wp:attachment":[{"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/media?parent=62889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/categories?post=62889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/expertfightingtips.com\/en\/wp-json\/wp\/v2\/tags?post=62889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}