Protein is undeniably the most popular macronutrient. Gym enthusiasts prioritize ensuring an adequate intake of protein, often supplementing with protein powder. But is this justified? Here, you'll learn how much protein you should consume and whether supplements are worth it. We'll also compare different types of protein supplements, including dairy, meat, and plant-based options. All this and more can be found in the text below. Enjoy reading!
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At the outset, it must be noted that protein in the diet is as essential as all other macronutrients. A balanced diet should provide protein, carbohydrates, fats, and a full range of vitamins and minerals. So why do strength trainers focus so heavily on protein? Because it is a crucial building block for muscle growth. Proteins are made of amino acids, and without them, muscle development is impossible. However, consuming large amounts of protein will not necessarily speed up muscle growth.
You need to provide your body with the exact amount of protein required daily. Anything beyond that will not be absorbed and will be excreted. Instead, you must ensure an adequate intake of other nutrients. Carbohydrates are also crucial for muscle growth as they are the primary energy source during exercise. Consuming a good dose of carbohydrates post-workout replenishes the energy burned and prevents the body from using muscle tissue for energy. Only then can protein effectively contribute to muscle building.
Now that you know not to exceed your daily protein requirement, you need to know how much that is. Various sources provide different values, but they are generally close. It is usually recommended to consume about 2 grams of protein per kilogram of body weight. However, sometimes you'll find recommendations of up to 3.1 g/kg, which typically refers to lean body mass.
In terms of total body weight, protein intake should not exceed 2.2 g/kg, though there are exceptions. Factors such as workout intensity and other individual needs can affect daily protein requirements. For those reducing body mass, a higher protein intake of 1.6-2.6 g/kg is recommended. Why? Let’s explain.
During weight loss, a higher protein intake is recommended. This might seem counterintuitive, but intuition can often be misleading. To lose weight, you must create a calorie deficit, meaning you'll eat less than your body needs. This often leads to feelings of hunger. A well-planned reduction diet should prevent this, and protein helps because it takes longer to digest. A high-protein meal releases energy slowly, curbing hunger and reducing the urge to snack.
Consuming the same amount of calories as carbohydrates can lead to quicker hunger, especially if they are simple sugars. This is why high-protein and fat breakfasts are effective during weight loss. Thus, protein is your ally in shedding unwanted pounds. The increased daily protein requirement results from carbohydrate restriction.
Knowing your daily caloric needs, you must balance your diet accordingly. Here are some excellent protein sources. Fish, meat, dairy, and eggs are high in protein. Salmon and tuna are particularly recommended. For meat, beef or the popular chicken and turkey breasts are good choices. Cottage cheese is also notable. Eggs contain slightly less protein but are still significant. Don’t forget plant-based sources, especially legumes. Green lentils have over 20g of protein per 100g, comparable to tuna and chicken. Nuts and whole grains also contain substantial protein.
Table 1: High-Protein Foods
| Product | Protein Content per 100g |
|---|---|
| Peanuts | 25.5g |
| Mozzarella Cheese | 24.3g |
| Peanut Butter | 22g |
| Smoked Salmon | 21.5g |
| Chicken Breast | 21.5g |
| Pork Ham | 21.5g |
| Canned Tuna | 21g |
| Smoked Mackerel | 20.5g |
| Beef Tenderloin | 20g |
| Low-Fat Cottage Cheese | 20g |
| Tempeh | 20g |
| Almonds | 20g |
| Turkey Breast | 19g |
| Quinoa | 14g |
| Buckwheat Groats | 13g |
| Tofu | 12g |
Now that you know how to calculate your daily protein requirement, remember not to exceed it. Let's explore why you might use protein powder. These powders are dietary supplements, meant to fill gaps in your diet. If your diet already meets your protein needs, supplements may not be necessary.
Earlier, I listed several high-protein foods. Using them, you can meet your protein needs. However, I understand that time constraints sometimes make cooking difficult. A quick protein shake can be convenient but should be considered a last resort. Focus on your diet first, then on supplements.
Is protein powder essential for strength training? As mentioned earlier, it’s not mandatory. Even the most intense training doesn’t necessitate protein powder. You can get all the necessary protein from regular meals. Protein powder simply makes things easier.
The market offers various protein supplements. To choose the right one, you need some knowledge. Here, you'll find all the information you need. First, understand the differences between concentrate (WPC), isolate (WPI), and hydrolysate (WPH).
Knowing the differences, you can now choose the source of your protein supplement. Generally, protein supplements are derived from three sources: animal, meat, and plants. There are significant differences, so familiarize yourself with this before purchasing.
The most common and high-quality supplements are made from milk, divided into whey and casein proteins. Whey proteins are well-absorbed, containing a complete amino acid profile, and high in leucine, crucial for muscle growth. They dissolve easily and taste good.
Whey proteins are often recommended post-workout to speed up recovery and muscle building. Research shows that whey protein post-exercise also helps with weight loss by reducing appetite, resulting in lower daily calorie intake.
Casein, another milk protein, is also complete but has a slightly lower amino acid content. It digests slowly, forming a gel-like substance in the stomach, leading to prolonged absorption. This can curb appetite but is not ideal for evening consumption. Instead, add it to breakfast during weight loss for better results. Casein is also a great calcium source, with one serving (30g) providing about 60% of the daily calcium requirement.
If you don’t like or tolerate milk proteins, egg protein is a great alternative. It’s derived from egg whites, preserving all their nutritional properties while eliminating microorganisms. It reduces appetite, though not as effectively as whey, but is still a good dietary supplement and whey substitute.
Meat is an excellent protein source, but meat-based supplements are less popular. They are often derived from connective tissues, resulting in a poorer amino acid profile compared to milk proteins. Given a choice, whey protein is preferable.
Soy protein is a vital plant-based supplement, containing 9 essential amino acids. It’s popular among vegans and those intolerant to milk proteins. Soy protein is beneficial for health but lacks all 20 amino acids. Its high arginine content improves circulation, aiding post-exercise recovery. However, many are allergic to soy, limiting its use.
Pea protein, another plant-based option, contains 9 amino acids but has a lower overall profile compared to whey. Made from yellow peas, it’s hypoallergenic, suitable for those with milk or soy allergies, and a good alternative for weight loss despite its lower amino acid profile.
Hemp protein, recently popular, is derived from cannabis-related plants but contains only trace THC, removed during processing. Though rich in omega-3 fatty acids, it has low levels of lysine and leucine. It’s easily digested but not as comprehensive as other proteins.
When incorporating protein powder into your diet, it shouldn’t be the main protein source. A serving typically ranges from 30-50g, equivalent to a standard meal's protein content. Good supplements contain easily absorbed protein that can be consumed anytime, though post-workout is ideal. More than one serving daily suggests dietary issues; replace extra shakes with nutritious meals.
Shakes are the most popular way to consume protein powder, often prepared in minutes. I usually add a banana, peanut butter, and almond milk to my protein shake for a tasty, balanced meal. For a change, try adding protein powder to millet porridge with fruit or pancake batter.
I hope you now have a thorough understanding of protein, its role in the body, and your daily requirements. Focus on meeting your daily protein needs rather than consuming as much as possible. Ensure that you get most of your protein from your diet and include plant-based sources, which are as important as animal-based ones.
When choosing a protein supplement, follow my guidelines. Not everyone needs a 100% hydrolysate, which can be very expensive. Consider your specific needs and choose wisely.
With the information provided in this article, you can select the right protein supplement for yourself. If you're looking for lactose-free protein, I do not recommend concentrates. In other cases, you have complete freedom of choice. Determine what is most important for you. Among the available protein sources on the market, I highly recommend whey protein. It has an excellent amino acid profile and is rich in leucine, which is crucial for muscle growth. Casein protein is also a good option for weight loss.
If you have any questions or doubts, feel free to contact me. I would also love to hear your thoughts on this article. Please leave a comment.
