I have been doing calisthenics for more than one year, with strength and body shape results much appreciated by myself. However, in the last few months, my body hasn't changed much, which I can probably understand, since I haven't taken any product like protein whey and stuff like that. I was wondering if using the 90% protein whey after training only, as I am doing now, is somehow a good choice or not in terms of gaining more muscle mass.
Supplemented protein should ideally be only a small part of your total daily protein intake. There are sources of very good proteins (depending on your diet).
- Dairy (such as (lowfat) quark, cottage cheese and the like)
- Lean meat
- Soy Beans
The ballpark is something around 2 grams of protein per kg bodyweight to gain muscles. Assuming a weight of 80 kg that would be roundabout 160 g. You could reach this (for example) whith
- 50g 90% Whey
- 300 g chicken breast
- 300 g cottage cheese
- Two eggs
(only a rough estimate, just to give you an idea). This is not considering that other foods contain proteins, too.
2 g per kg bodyweight seems to be too much. See this article.