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Finished your Freeletics workout? Don’t forget to refuel!


Your body is made to adapt to the stresses imposed on it. This is true no matter what your fitness goals are or how much experience you have with exercise.

Whether you’re a beginner or a seasoned athlete, the way you make gains is the same--to improve your endurance or build muscle, you’ve got to progressively put your body under more physical stress over time (harder workouts). To put it into Freeletics terms, think of completing an Aphrodite and feeling proud, yet exhausted.

However, just as important as the workout is what you put into your body after it; you need to provide your muscles with proteins in order to repair and properly recover. But as days become busier and more hectic, it’s not always easy to find the right nutrient-rich foods to help you reach your fitness goals.

We work tirelessly to deliver you better and clearer ways to reach new heights of personal fitness, and now we’re glad to be able to offer high-quality protein supplements to help your body rebuild and recover from your workouts. Just as you count on the Freeletics Coach to take care of consistently challenging you during your workout, you can also rely on these supplements to meet your body’s needs afterward.

Our Grass-fed whey and Plant-based protein powders are the perfect options for your post-workout refueling. Consumed immediately after training, our easily digestible protein supplements are absorbed quickly and allow your body to start the muscle repair process with the appropriate nutrients. This is a much more convenient option than having to wait for your next meal.

There’s a lot of protein supplement options out there, and it’s not always clear what is in those products. Freeletics protein supplements use premium ingredients and are NSF certified, which means they’ve been independently tested and what is on the label is what you will find in the package. You don’t need to worry about hidden ingredients.

Should I be taking protein supplements?

Proteins are one of the three macronutrients in our diet and serve as the major building blocks of our brain, nervous system, blood, skin, hair, and of course, our skeletal muscles. Proteins are broken down into amino acids to be used for different purposes within the body.

It’s important to note that there are nine essential amino acids that cannot be made by the body and must be consumed in your daily diet. For the most part, animal products, like meat, cheese, and eggs contain complete proteins that provide all of the nine essential amino acids.

Plant products typically contain an incomplete amino acid profile that does not contain all of the essential amino acids. Individuals that eat plant-based diets often eat foods that complement incomplete amino acid profiles, like beans and rice, to ensure they get all of the essential amino acids.

Knowing this, we’ve got you covered. Our Plant-based protein powder uses a combination of yellow pea and rice protein concentrate to provide all of the essential amino acids. So, you can feel confident that you’re giving your muscles all they need after a tough workout.

You should always aim to reach your nutritional needs by consuming a healthy diet to ensure that you’re meeting your recommended daily intake of vitamins and minerals. However, it’s sometimes hard to find the time to cook or prepare meals throughout the day and protein shakes provide a quick and easy solution for your post-workout refueling.

Keeping a shaker in your bag and mixing it with water directly after your workout is a great way to ensure you’re on the right path to achieving your goals.

Everyone’s diets and nutritional needs will vary, which is why it is important to consult your doctor, nutritionist, or trusted medical professional with any questions or concerns before taking supplements of any kind.

Additionally, keep in mind that consuming a protein supplement counts towards your overall calorie intake, which is an important factor to consider, no matter your fitness goals.

What are the protein recommendations that will help me reach my fitness goal?

A good rule of thumb for Free Athletes who are training regularly is to consume anywhere from 0.8 to 2.0 grams of dietary protein per kilogram of body weight per day.

How much of your diet should be protein depends on your individual dietary needs as well as your fitness goals.

Gaining Muscle with Freeletics

If your goal is to gain muscle mass, you’ll need to follow an appropriate training program that stimulates muscle growth.

Next, you must be in a caloric surplus, or eating more calories than your body burns.

And finally, you need to consume enough protein so that your muscles can recover from the training.

Anywhere from 1.6 to 1.8 grams per kilogram of body weight per day depending on your needs will help you meet your goal. You should try to spread your protein consumption out over the day.

Burning Fat with Freeletics

If your fitness goal is fat loss, it is important to consume the upper end of your daily protein requirements while in a caloric deficit.

A caloric deficit is when you consume fewer calories than your body is burning. If you are not regularly training, the weight loss comes from body fat, muscle mass, and water.

The amount of muscle mass you have in your body directly contributes to your resting metabolic rate. In short, the more muscle mass you have, the more calories your body burns.

It’s important to note that protein supplementation in the form of powders should be used as a tool and not as a meal replacement.

Instead, use protein supplements in combination with healthy eating habits to make sure you are meeting high-levels of protein consumption to prevent muscle mass loss in situations where nutrient-rich food is not available.

By sticking to a consistent training program and getting 1.6 to 2.0 grams of protein per kilogram of body weight, your body will be able to recover and repair your muscles after a tough workout, while making sure you are limiting the losses coming from muscle mass.

This is a more long-term and sustainable way to shed those kilos and keep them off.

Staying Fit with Freeletics

If your goal is to stay fit, it is also important to meet your daily requirements of protein so that your body can properly recover from your training.

Taking in anywhere from 0.8 to 1.2 grams per kilogram of body weight per day is recommended alongside your consistent training routine to maintain your lean muscle mass.


Whether your training focus is bodyweight, weights, or running, and no matter if your goal is to burn fat, gain muscle, or just stay fit, it’s important to supply your body with the nutrients it needs to rebuild itself after a tough workout.

We don’t get stronger, faster, or fitter from our training alone. The time between your trainings is where the body rebuilds itself and making sure you’re getting enough protein in your diet will keep you advancing towards your goals.

Ensure that you’re giving your body the high-quality fuel it deserves to rebuild faster so you can get back on the training ground sooner and become your greatest version.

Get Freeletics Protein Supplements here