Protein Supplements: Do You Need Them?

Whether weight loss is your goal or not, we’re willing to bet you’ve given some thought to the power of protein and whether protein supplements can help you reach your goals.

We got it; Time is short, and quick fixes like a protein supplement are easy, convenient, and ready to go when you are. But are they really necessary? We will help you answer this question in this article.

What is protein?

Protein is one of the three macronutrients (in addition to carbohydrates and fats) that are necessary to keep your body functioning well (1). Protein is involved in literally every cell in your body! Supporting muscle growth may be its claim to fame, but protein also plays a key role in regulating the hormones and enzymes that control your metabolism and more (2).

Protein comes in many forms of whole foods. If you follow a varied diet full of whole foods, your protein needs will likely be met by food alone. After all, protein is found in animal and plant-based foods, from chicken and lean beef to eggs and cottage cheese and beans, nuts and seeds (3).

But if you have specific health goals, like gaining muscle or losing weight, adding protein supplements can be helpful.

Fun fact: MyFitnessPal users in the United States who want to lose weight get 24% of their calories from protein.

Natural sources of protein: Can you get enough from food?

Although the protein trend is strong, most Americans meet their needs from a variety of dietary protein sources (2, 4). Many of the foods you eat contain protein (3).

Traditional sources of protein such as chicken, lean beef and dairy may come to mind, but that doesn’t mean you can’t get your protein needs from predominantly plant-based diet (3).

Here is a quick overview of natural sources of protein in food (3):

Proteins of animal origin (3):

• Lean meat: chicken, pork, turkey, beef, lamb
• Dairy foods: fresh cheese, milk, yogurt, cheese
• Eggs

Plant proteins (3):

• Beans and lentils
• Nuts and seeds
• Whole grains
• Nutritional yeast
• Soy foods: tofu, tempeh and edamame

The beauty of including a variety of whole-food protein sources to meet your goals is that they also provide essential nutrients (3). While plant-based protein options tend to contain more dietary fiber, an important nutrient that most Americans don’t eat enough of, animal-based protein sources often provide more minerals, such as iron, choline, and zinc (3, 7).

This does not mean that one is better than the other. Instead, think of it as an invitation to eat a variety of proteins in your diet. This will help balance your total daily nutrient needs depending on the protein choices you make.

---

About experts:

Liz Shaw MS, RDN, CPT is a nutrition expert, four-time cookbook author, freelance writer, and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of an American nutrition consulting and communications firm.

Emily Sullivan, RD is the food data curator at MyFitnessPal. She graduated and completed an internship in dietetics at Ohio State University, and a culinary degree at Johnson and Wales University.

---

How Much Protein Do You Really Need?

Protein needs are individual, meaning your specific age, gender, fitness and lifestyle come into play (3). With this in mind, protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, which covers the basic needs of a healthy person to prevent muscle loss (5).

On average, most adults need about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) (5). Keep in mind, though, that this doesn’t take into account your workouts.

RDA for protein based on gender and age (5)

For men

• 14-18 years: 52 g/kg body weight per day
• 18+ years: 56 g/kg of body weight per day

For women

• 14-18 years: 46 g/kg body weight per day
• 18+ years: 46 g/kg body weight per day

Remember, these ranges do not affect exercise or specific weight goals. The recommended dietary protein for people who exercise is closer to 1.4 to 2 grams per kilogram of body weight (or roughly 0.6-1 gram per pound) (8). Someone who weighs 150 pounds probably needs about 95 to 136 grams of protein per day if they exercise.

If math is not your forte, don’t worry. Take a look at MyFitnessPal Macro Calculator to get a better idea of ​​what your personal protein goals might be. The app will also automatically give you a protein recommendation when you complete registration based on your age, gender, goal and activity level.

Protein supplements for muscle growth: do they help?

Proteins provide support for overall body health (2). First of all, proteins support muscle recovery after training (9). This helps repair and rebuild muscle to promote muscle growth (9).

But that’s not all protein is good for. It is also essential for wound healing and surgical recovery, (10). While recovery from surgery would be tightly regulated by your medical team, down to the gram, when it comes to your resistance exercise, protein recommendations are usually expressed as a looser range (8).

For example, aiming for 0.25 grams of protein/kilogram of body weight immediately after strength training, which is about 20 to 40 grams of protein, helps optimize performance and recovery (8).

Simple protein-rich foods can easily add that amount. For example, a 150-pound woman needs about 17 grams of protein after a workout, which you can get through 1 cup of Greek yogurt or an egg omelet made with 2 large whole eggs and 2 large egg whites (11, 12, 13).

Most sports nutritionists recommend getting a quality source of protein in the first 30 to 60 minutes after training (8). Whole-food sources of protein, like that Greek yogurt, aren’t always so convenient when you’re exercising on the go. That’s where protein supplements come in, which can help your muscle growth when you’re pressed for time.

The market for protein supplements is booming, s powders, bars, it shakesand even chips available in the grocery store. It’s important to do your homework and choose brands based on the quality of their ingredients and how well your body tolerates them. For example, some sugar substitutes used in protein supplements can cause stomach problems.

Protein supplements for weight loss: are they effective?

Protein also increases satiety, also known as the satiety factor. This means you’re less likely to mindlessly chew when you eat enough protein at meals and snacks. A high-protein diet can actually help you lose fat while preserving fat-free mass on a calorie-reduced diet (14).

Since protein supplements for weight loss, such as shakes and bars, are often high in protein, they can be beneficial. They are compact, calorie-controlled options. But it is important to read the ingredients. Some brands have large amounts of added sugars and/or oils, adding calories but little solid nutrition. Over time, this could potentially make your weight loss goal more challenging (14). Consider adding one of these 9 Dietitian-Reviewed Protein Bars to your shopping cart.

But only consuming high protein bars won’t give you the long-term results you’re probably hoping for. Choose a variety of whole foods such as lean meats or beans, fresh fruits and vegetables, and whole grains, combined with high-quality protein supplements only when needed (3).

on average, MyFitnessPal users in the United States with a weight loss goal consume approximately 24% of their calories from protein. Since 1 gram of protein contains 4 calories, a member who eats 1,400 calories a day with the goal of losing weight gets an average of 83 grams of protein.

Too Much of a Good Thing: Can Protein Supplements Be Harmful?

Although protein is essential, too much may not be best for your health (15).

Consuming too much protein can negatively affect metabolism and gut comfort, especially when combined with an unbalanced diet (15). For example, eating too much protein from processed foods like protein bars and chips can cause you to exceed your daily calorie goal.

Additionally, eating more animal protein than you need can lead to kidney stones in some people, a serious condition that can land you in the hospital (15).

And then there’s the elephant in the room – saturated fat and heart health. The saturated fat content of some protein sources may also lead to a higher risk of cardiovascular problems and colon cancer (15).

When it comes to protein supplements, many products are often made with sugar alternatives, such as non-nutritive sweeteners like sucralose. These sugar alternatives have a big impact on gut health. They may cause some side effects such as indigestion, bloating, constipation and diarrhea (16).

If you’re wondering how much protein is actually “too much,” compensate this deep dive. 

Final Thoughts: Do you need protein supplements for your goals?

Most American adults meet their recommended protein needs through a well-balanced diet, making protein supplements unnecessary (2, 4). That said, everyone is unique.

People who exercise regularly and have goals for muscle growth or weight loss may benefit from some protein supplements (8). After all, it offers a quick source of post-workout nutrition.

Keep in mind that these supplements should be used to increase protein intake, not to routinely replace whole food protein sources. Not all protein supplements are created equal, so choose the brand that best fits your personal health goals and is best tolerated (you don’t want to feel bloated throughout your workout!)

Start using it today MyFitnessPal to track your current protein intake. This will help you evaluate whether a protein supplement can help you reach your fitness and weight loss goals faster.

Post Protein Supplements: Do You Need Them? appeared first on MyFitnessPal Blog.

Source link