OUR MENU
OUR DRINKS
.jpeg)
PRTN IN PRACTISE
• Every PRTN meal contains 20–40 grams of high-quality protein.
• Our meals are built on the perfect balance between protein, carbs, and fat — for energy, focus, and recovery.
• Stable blood sugar is key to less stress, better concentration, and hormonal calm.
• We combine nutrition, science, and timing so your body gets what it truly needs: fast fuel, slow crash.
• “Fast Fuel” isn’t just about speed — it’s about smart composition: quick energy, steady focus, full recovery.
• Testosterone is important for women too — for muscle maintenance, focus, and confidence.
• Strength training after 40 supports bone density, muscle mass, and mental balance.
• More muscle mass means a better metabolism, warmer hands, fewer cravings, and a calmer body.
STRONG BALANCE
• Muscles don’t just make you strong — they keep your hormones in balance.
• More muscle mass supports stable energy, mood, and body temperature.
• Strength training regulates estrogen and progesterone and can reduce PMS symptoms.
• Strong muscles improve fat burning, lower cortisol, and increase insulin sensitivity.
• Muscle growth continues as long as you eat enough — skipping one meal doesn’t stop the process immediately.
• Creatine is absorbed faster with carbs or protein, but long-term consistency is what matters most.
• Strength training regulates hormones, reduces stress, and boosts metabolism.
• Vitamin D affects muscle strength, energy, and fat metabolism — especially if you’re deficient.
PRTN SCIENCE
• Carbs, fats, and protein together form your three fuel sources — and enough carbs “spare” protein for muscle building.
• Carbs before training (like oats or beans) provide steady energy and improve performance.
• 30–60 g of carbs with protein before or after training speeds up recovery.
• A 2:1 or 3:2 ratio (carbs:protein) is ideal for recovery and muscle growth.
• For muscle growth, total daily protein intake matters more than timing.
PRTN FACTS
• Protein is the building block of everything in your body — from muscles and skin to hormones and enzymes.
• Your body cannot make 9 amino acids on its own, so they must come from food.
• Protein keeps you full longer than carbohydrates or fats.
• 20–40 grams of protein per meal is enough to maximize muscle growth.
• Extra protein isn’t “wasted” — your body uses it for energy and recovery.
• A protein-rich breakfast keeps your blood sugar stable and prevents cravings.
• The standard protein recommendation is around 1.2–1.6 g per kg of body weight. Athletes and active people often need more — 1.6–2.2 g/kg works better for muscle maintenance and recovery.
• When losing weight, extra protein helps you lose fat without losing muscle.
• Older adults benefit from more protein to slow down muscle loss.
• Healthy kidneys handle a high protein intake just fine.
• Animal protein is complete; plant protein must be combined smartly (like beans + rice).
• Gut health affects how well you absorb protein — but in healthy people, absorption is nearly complete.
HORMONE HACKS
• Your morning determines how your hormones behave for the rest of the day.
• Scrolling in bed spikes cortisol, while morning sunlight balances it.
• A breakfast with protein stabilizes your blood sugar and energy.
• Coffee on an empty stomach raises cortisol — eat something small first.
• Women get cold more easily because they have less muscle mass, and estrogen constricts blood vessels.
• Body fat in women mainly protects the torso — keeping the core warm but making hands and feet colder.
• Muscle mass literally produces heat — train strength, stay warm.
• Stress, sleep, and nutrition directly influence hormonal balance.
• 5–10 minutes of morning movement resets cortisol and energy levels.
Pop-up: THE PRTN BAR x ’t IJskuipje
Beethovenstraat 40, Amsterdam
Openingstijden: 07.00 - 18.00
THE PRTN BAR
OUR MENU
OUR DRINKS
PRTN FACTS
• Protein is the building block of everything in your body — from muscles and skin to hormones and enzymes.
• Your body cannot make 9 amino acids on its own, so they must come from food.
• Protein keeps you full longer than carbohydrates or fats.
• 20–40 grams of protein per meal is enough to maximize muscle growth.
• Extra protein isn’t “wasted” — your body uses it for energy and recovery.
• A protein-rich breakfast keeps your blood sugar stable and prevents cravings.
• The standard protein recommendation is around 1.2–1.6 g per kg of body weight.
Athletes and active people often need more — 1.6–2.2 g/kg works better for muscle maintenance and recovery.
• When losing weight, extra protein helps you lose fat without losing muscle.
• Older adults benefit from more protein to slow down muscle loss.
• Healthy kidneys handle a high protein intake just fine.
• Animal protein is complete; plant protein must be combined smartly (like beans + rice).
• Gut health affects how well you absorb protein — but in healthy people, absorption is nearly complete.
SCIENCE ON PRTN
• Carbs, fats, and protein together form your three fuel sources — and enough carbs “spare” protein for muscle building.
• Carbs before training (like oats or beans) provide steady energy and improve performance.
• 30–60 g of carbs with protein before or after training speeds up recovery.
• A 2:1 or 3:2 ratio (carbs:protein) is ideal for recovery and muscle growth.
• For muscle growth, total daily protein intake matters more than timing.
• Muscle growth continues as long as you eat enough — skipping one meal doesn’t stop the process immediately.
• Creatine is absorbed faster with carbs or protein, but long-term consistency is what matters most.
• Strength training regulates hormones, reduces stress, and boosts metabolism.
• Vitamin D affects muscle strength, energy, and fat metabolism — especially if you’re deficient.
HORMONE HACKS
• Your morning determines how your hormones behave for the rest of the day.
• Scrolling in bed spikes cortisol, while morning sunlight balances it.
• A breakfast with protein stabilizes your blood sugar and energy.
• Coffee on an empty stomach raises cortisol — eat something small first.
• Women get cold more easily because they have less muscle mass, and estrogen constricts blood vessels.
• Body fat in women mainly protects the torso — keeping the core warm but making hands and feet colder.
• Muscle mass literally produces heat — train strength, stay warm.
• Stress, sleep, and nutrition directly influence hormonal balance.
• 5–10 minutes of morning movement resets cortisol and energy levels.
STRONG BALANCE
• Muscles don’t just make you strong — they keep your hormones in balance.
• More muscle mass supports stable energy, mood, and body temperature.
• Strength training regulates estrogen and progesterone and can reduce PMS symptoms.
• Strong muscles improve fat burning, lower cortisol, and increase insulin sensitivity.
• Testosterone is important for women too — for muscle maintenance, focus, and confidence.
• Strength training after 40 supports bone density, muscle mass, and mental balance.
• More muscle mass means a better metabolism, warmer hands, fewer cravings, and a calmer body.
PRTN IN PRACTICE
• Every PRTN meal contains 20–40 grams of high-quality protein.
• Our meals are built on the perfect balance between protein, carbs, and fat — for energy, focus, and recovery.
• Stable blood sugar is key to less stress, better concentration, and hormonal calm.
• We combine nutrition, science, and timing so your body gets what it truly needs: fast fuel, slow crash.
• “Fast Fuel” isn’t just about speed — it’s about smart composition: quick energy, steady focus, full recovery.
THE PRTN BAR
Pop: THE PRTN BAR x ’t IJscuypje
Beethovenstraat 40, Amsterdam
Openingstijden: 07.00 - 18.00
MENU
DRINKS
.jpeg)
PRTN FACTS
• Protein is the building block of everything in your body — from muscles and skin to hormones and enzymes.
• Your body cannot make 9 amino acids on its own, so they must come from food.
• Protein keeps you full longer than carbohydrates or fats.
• 20–40 grams of protein per meal is enough to maximize muscle growth.
• Extra protein isn’t “wasted” — your body uses it for energy and recovery.
• A protein-rich breakfast keeps your blood sugar stable and prevents cravings.
• The standard protein recommendation is around 1.2–1.6 g per kg of body weight.
• Athletes and active people often need more — 1.6–2.2 g/kg works better for muscle maintenance and recovery.
• When losing weight, extra protein helps you lose fat without losing muscle.
• Older adults benefit from more protein to slow down muscle loss.
• Healthy kidneys handle a high protein intake just fine.
• Animal protein is complete; plant protein must be combined smartly (like beans + rice).
• Gut health affects how well you absorb protein — but in healthy people, absorption is nearly complete.
SCIENCE BEHIND PRTN
• Carbs, fats, and protein together form your three fuel sources — and enough carbs “spare” protein for muscle building.
• Carbs before training (like oats or beans) provide steady energy and improve performance.
• 30–60 g of carbs with protein before or after training speeds up recovery.
• A 2:1 or 3:2 ratio (carbs:protein) is ideal for recovery and muscle growth.
• For muscle growth, total daily protein intake matters more than timing.
• Muscle growth continues as long as you eat enough — skipping one meal doesn’t stop the process immediately.
• Creatine is absorbed faster with carbs or protein, but long-term consistency is what matters most.
• Strength training regulates hormones, reduces stress, and boosts metabolism.
• Vitamin D affects muscle strength, energy, and fat metabolism — especially if you’re deficient.
HORMONE HACKS
• Your morning determines how your hormones behave for the rest of the day.
• Scrolling in bed spikes cortisol, while morning sunlight balances it.
• A breakfast with protein stabilizes your blood sugar and energy.
• Coffee on an empty stomach raises cortisol — eat something small first.
• Women get cold more easily because they have less muscle mass, and estrogen constricts blood vessels.
• Body fat in women mainly protects the torso — keeping the core warm but making hands and feet colder.
• Muscle mass literally produces heat — train strength, stay warm.
• Stress, sleep, and nutrition directly influence hormonal balance.
• 5–10 minutes of morning movement resets cortisol and energy levels.
STRONG & BALANCED
• Muscles don’t just make you strong — they keep your hormones in balance.
• More muscle mass supports stable energy, mood, and body temperature.
• Strength training regulates estrogen and progesterone and can reduce PMS symptoms.
• Strong muscles improve fat burning, lower cortisol, and increase insulin sensitivity.
• Testosterone is important for women too — for muscle maintenance, focus, and confidence.
• Strength training after 40 supports bone density, muscle mass, and mental balance.
• More muscle mass means a better metabolism, warmer hands, fewer cravings, and a calmer body.
PRTN IN PRACTICE
• Every PRTN meal contains 20–40 grams of high-quality protein.
• Our meals are built on the perfect balance between protein, carbs, and fat — for energy, focus, and recovery.
• Stable blood sugar is key to less stress, better concentration, and hormonal calm.
• We combine nutrition, science, and timing so your body gets what it truly needs: fast fuel, slow crash.
• “Fast Fuel” isn’t just about speed — it’s about smart composition: quick energy, steady focus, full recovery.
Pop-up: THE PRTN BAR x ’t IJskuipje
Beethovenstraat 40, Amsterdam
Openingstijden 07.00 - 18.00