Whether weight loss is your goal or not, we're willing to bet you've thought about the power of protein and whether protein supplements can help you achieve your goals.
We get it; Time is tight and quick solutions, like protein supplements, are easy, convenient and ready to use when you want them. But, is it really necessary? We will help you answer this question in this article.
What is protein?
Protein is one of the three macronutrients (along with carbohydrates and fats) that are essential to keep the body functioning well (1). Protein is literally in every cell in your body! Supporting muscle growth may be its claim to fame, but protein also plays a crucial role in regulating the hormones and enzymes that control your metabolism and more (2).
Protein comes in many whole food forms. If you follow a varied, whole-food diet, your protein needs are likely met by your food alone. After all, protein is found in both animal and plant foods, from chicken and lean beef to eggs, cheese, beans, nuts and seeds.3).
But, if you have specific health goals, such as gaining muscle or losing weight, adding protein supplements may be helpful.
Fun fact: MyFitnessPal US users who want to lose weight get 24% of their calories from protein.
Natural Protein Sources: Can You Get Enough from Food?
While the protein trend is strong, most Americans meet their needs from a variety of protein sources in the diet (2, 4). Much of the food you eat contains some protein (3).
Traditional whole food protein sources like chicken, lean beef, and dairy products may come to mind, but that doesn't mean you can't meet your protein needs from a whole protein source. Mostly vegetarian diet (3).
Here's a quick review of natural food sources of protein (3):
animal proteins (3):
- Lean meats: chicken, pork, turkey, beef, and lamb
- Dairy products: cheese, milk, yogurt, cheese
- egg
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 achieve your goals is that they also provide essential nutrients (3). While plant-based protein options tend to be higher in dietary fiber, an important nutrient that most Americans don't eat enough of, animal 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 protein options in your diet. This will help balance your total nutrient needs for the day depending on the protein choices you make.
About the experts:
Liz Shaw MS, RDN, CPT He is a nutritionist, four-time cookbook author, freelance writer, and pioneer in the field of early fertility nutrition. She is the president and owner of a US-based nutritional communications and consulting company.
Emily Sullivan, RD He is the food data curator at MyFitnessPal. She earned her bachelor's degree and completed her training in nutrition at The Ohio State University, and her degree in culinary arts from Johnson & Wales University.
How much protein do you really need?
Protein needs are individual, which means your age, gender, fitness level and specific lifestyle play a role (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 that this doesn't take into account your workouts though.
RDA for protein based on sex and age (5)
For men
- From 14 to 18 years: 52 grams/kg of body weight per day
- Over 18 years: 56 g/kg body weight per day
For women
- From 14 to 18 years: 46 grams/kg of body weight per day
- Over 18 years: 46 g/kg body weight per day
Remember, these ranges do not take into account specific exercise or weight goals. The recommended dietary protein for people who exercise is around 1.4-2 grams per kilogram of body weight (or about 0.6-1 gram/pound) (8). A 150-pound person probably needs about 95 to 136 grams of protein per day if he exercises.
If math isn't your strong suit, don't worry. Take a peek at MyFitnessPal Macro Calculator To get a better idea of your personal protein goals. The app will also automatically give you a protein recommendation when you finish signing up based on your age, gender, goal, and activity level.
Protein Supplements for Muscle Growth: Do They Help?
Protein provides support for whole-body health (2). First of all, protein supports muscle recovery after exercise (9). This helps in repairing and rebuilding muscles to promote lean muscle growth (9).
But this is not all that protein is useful for. It is also essential for wound healing and surgical recovery (10). While the postoperative period will be strictly regulated by your medical team down to the gram, when it comes to resistance exercise, protein recommendations are typically expressed as a more flexible range (8).
For example, eating 0.25 grams of protein/kg body weight immediately after strength training, which is about 20 to 40 grams of protein, helps improve performance and recovery (8).
Simple foods rich in protein can easily reach this amount. For example, a 150-pound woman needs about 17 grams of protein after exercise, which you can get through one cup of Greek yogurt or an omelet made with two large whole eggs and two large egg whites (11, 12, 13).
Most sports nutritionists recommend getting a high-quality source of protein within the first 30 to 60 minutes after exercise (8). Whole food protein sources, such as Greek yogurt, are not always convenient when exercising on the go. This is the place Protein supplements It plays a role and can help with your muscle growth when time is tight.
The protein supplement market is booming, with… Powders, Bars, ShakeAnd even the chips available in the store. It's important to do your homework and choose brands based on the quality of their ingredients and how your body tolerates them. For example, some sugar substitutes used in protein supplements may cause tummy problems.
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Protein Supplements for Weight Loss: Are They Effective?
Protein also increases satiety, also known as the fullness factor. This means you are less likely to eat mindlessly when you eat enough protein at meals and snacks. High-protein diets can help with fat loss while maintaining lean mass on a low-calorie diet (14).
Because protein supplements for weight loss, such as shakes and bars, are often high in protein, they may be beneficial. They are compact, calorie-controlled options. But it is important to read the ingredients. Some brands contain high amounts of added sugars and/or oils, adding calories with little solid nutrition. Over time, this may make your weight loss goal more difficult (14). Consider adding one of these 9 protein bars reviewed by nutritionists To your shopping cart.
but only Eating high protein bars likely won't produce the long-term results you're hoping for. Choose a variety of whole foods such as lean meats or beans, fresh fruits and vegetables, and whole grains, as well as high-quality protein supplements only when necessary (3).
On average, MyFitnessPal US users 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 per day with the goal of losing weight gets 83 grams of protein on average.
Too much of a good thing: Can protein supplements be harmful?
Although protein is essential, too much of it may not be the best for your health either (15).
Eating too much protein can negatively affect metabolism and bowel comfort, especially when combined with an unbalanced diet (15). For example, eating too much protein from processed foods, such as protein supplements such as bars and potato chips, may result in exceeding your calorie goal for the day.
Additionally, eating more animal protein than you need may lead to kidney stones in some people, a serious condition that can put you in the hospital (15).
Then there's the elephant in the room – saturated fat and heart health. The saturated fat content of some protein sources may also increase the risk of cardiovascular problems and colon cancer (15).
When it comes to protein supplements, many products are often made with sugar substitutes, such as non-nutritive sweeteners like sucralose. These sugar substitutes have a significant impact on gut health. It can cause some side effects such as digestive discomfort, bloating, constipation, and diarrhea (16).
If you're wondering how much protein actually constitutes “too much,” read on This is a deep dive.
Final Thoughts: Do you need protein supplements to achieve your goals?
Most American adults meet their recommended protein needs through a balanced diet, making protein supplements unnecessary (2, 4). However, every person is unique.
People who engage in regular fitness and have muscle growth or weight loss goals may benefit from some protein supplements (8). After all, it provides a quick source of post-workout nutrition.
Keep in mind that these supplements should be used to enhance protein intake, not routinely replace whole food protein sources. Not all protein supplements are created equal, so choose the brand that best suits your personal health goals and that you can tolerate best (you don't want to feel bloated during your entire workout!)
Start using today MyFitnessPal To track your current protein intakes. This will help you gauge whether protein supplements may help you reach your fitness and weight loss goals faster.
How MyFitnessPal can help you
When you set up your MyFitnessPal account, you can provide some information. Consider: age, gender, activity level and goal. We use this information to provide you with a personalized recommendation for your daily macro and protein goal.
When you log your meals and snacks, you can see how close you are to meeting your protein goal, and make adjustments (or pull the reins!) as needed.
this post Protein Supplements: Do You Need Them? appeared first on My Fitness Pal Blog.
