Whether weight loss is your goal or not, we’re sure you’ve given some thought to the power of protein and whether protein supplements can help you achieve your goals.
We get it. Time is running out, and quick fixes like protein supplements are easy, convenient, and available right when you want them. But is it really necessary? In this article, we will help you answer this question.
What is Protein?
Protein is one of the three macronutrients (along with carbohydrates and fats) that are essential for your body to function well (along with carbohydrates and fats).1). Proteins are involved in literally every cell in the body! Although it may get fame for supporting muscle growth, protein also plays an important role in hormonal regulation and enzymes that regulate metabolism and more (2).
Protein comes in a variety of natural food forms. If you follow a varied, whole foods diet, your protein needs will likely be met through food alone. After all, protein is found in both animal and plant foods – from lean chicken and beef to eggs, cottage cheese, beans, nuts and seeds.3).
However, if you have specific health goals, such as muscle gain or weight loss, adding a protein supplement may be helpful.
fun facts: MyFitnessPal Americans looking 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 are meeting their needs through a variety of protein sources in their diets.2, 4). Many of the foods we eat contain protein (3).
Traditional whole food protein sources like chicken, lean beef, and dairy may come to mind, but that doesn’t mean you can’t meet your protein needs on a primarily plant-based diet.3).
Below is a brief review of natural food sources of protein (3):
Animal protein (3):
- Lean meat: chicken, pork, turkey, beef, lamb
- Dairy products: cottage cheese, milk, yogurt, cheese
- egg
vegetable protein (3):
- Beans and Lentils
- nuts and seeds
- whole grains
- nutritional yeast
- Soy foods: tofu, tempeh, edamame
The advantage of including a variety of whole food protein sources to achieve your goals is that they also provide essential nutrients (3). Plant-based protein options tend to be higher in dietary fiber, an important nutrient that most Americans don’t get enough of, while animal protein sources often provide more minerals like iron, choline, and zinc.3, 7).
This doesn’t mean 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 you balance your total daily nutritional needs depending on the protein you choose.
About our experts:
Liz Shaw MS, RDN, CPT Nutrition expert, author of four cookbooks, freelance writer, and early nutrition pioneer in the field of infertility nutrition. She is the president and owner of a nutrition communications and consulting firm based in the United States.
Emily Sullivan, RD I am the food data curator at MyFitnessPal. She earned her bachelor’s degree and a dietetic internship from The Ohio State University, and a culinary arts degree from Johnson & Wales University.
How much protein do you really need?
Protein requirements vary from person to person, so your specific age, gender, fitness level and lifestyle are important (3). With this in mind, protein intake recommendations are based on the Recommended Dietary Allowance (RDA), which meets the essential requirements 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). But keep in mind that this doesn’t describe exercise.
Protein RDA according to gender and age (5)
For men
- 14-18 years: 52 g/kg body weight per day
- Over 18 years old: 56g/kg body weight per day
For women
- 14-18 years: 46 g/kg body weight per day
- Over 18 years old: 46g/kg body weight per day
Remember, these ranges do not take into account 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 approximately 0.6 to 1 g per pound).8). A 150-pound person who exercises will need approximately 95 to 136 grams of protein per day.
If math isn’t your strong suit, don’t worry. Take a look at the MyFitnessPal macro calculator to get a better idea of what your personal protein goals are. Additionally, once you complete registration, the app automatically provides protein recommendations based on your age, gender, goals, and activity level.
Protein Supplements for Muscle Growth: Can They Help?
Protein supports overall health of the body (2). First of all, protein helps muscles recover after exercise (9). This helps repair and rebuild muscles, promoting lean muscle growth (9).
But that’s not all protein is. It is also essential for wound healing and surgical recovery.10). Post-operative recovery is tightly regulated down to the gram by medical staff, but for resistance exercise protein recommendations are typically expressed in looser ranges (8).
For example, aiming for 0.25 grams of protein per kilogram of body weight (about 20 to 40 grams of protein) immediately after strength training will help optimize performance and recovery (8).
Simple protein-rich foods can easily reach that amount. For example, a 150-pound woman needs about 17 grams of protein after exercise, which can come from 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 consuming a high-quality source of protein within the first 30 to 60 minutes after exercise (8). Whole food protein sources like Greek yogurt aren’t always convenient when working out on the go. Protein supplements play an important role and can aid muscle growth when time is tight.
The protein supplement market is booming, with powders, bars, shakes, and even chips available in stores. It’s important to do your homework and choose a brand based on the quality of the ingredients and how your body holds up to them. For example, some sugar substitutes used in protein supplements can cause stomach problems.
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Protein Supplements for Weight Loss: Are They Effective?
Protein also increases satiety, also known as the satiety factor. This means that if you get enough protein in your meals and snacks, you’ll be less likely to chew inadvertently. A high-protein diet is actually a reduced-calorie diet that can help you lose fat while maintaining lean body mass.14).
Protein supplements for weight loss, such as shakes and bars, can be useful because they are often high in protein. This is a compact, calorie-controlled option. But it’s important to read the ingredients. Some brands contain high amounts of added sugar and/or oil, adding calories but little solid nutrition. Over time, your weight loss goals may become more difficult (14). Add one of these nine nutritionist-reviewed protein bars to your cart.
but only Consuming high-protein bars will not give you the long-term results you expect. Choose a variety of whole foods, including lean meats, beans, fresh fruits and vegetables, and whole grains, and take high-quality protein supplements only when needed (3).
On average, MyFitnessPal Americans with weight loss goals consume about 24% of their calories from protein. One gram of protein contains 4 calories, so a member with weight loss goals who consumes 1400 calories per day will consume an average of 83 grams of protein.
Too Much of a Good Thing: Can Protein Supplements Be Harmful?
Protein is essential, but too much of it can be bad for your health.15).
Consuming too much protein can have a negative impact on your metabolism and gut comfort, especially when combined with an unbalanced diet.15). For example, consuming too much protein from processed foods such as bars and chips and protein supplements can cause you to exceed your daily calorie goal.
Additionally, eating more animal protein than needed can cause 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 increase your risk of developing cardiovascular problems and colon cancer.15).
When it comes to protein supplements, many products are often manufactured with sugar substitutes, such as non-nutritive sweeteners like sucralose. These sugar substitutes have a huge impact on your gut health. May cause side effects such as digestive discomfort, bloating, constipation, and diarrhea (16).
If you’re wondering how much protein is actually “too much,” follow this in-depth analysis.
Final Thoughts: Do you need protein supplements to achieve your goals?
Most adult Americans meet their recommended protein requirements through a balanced diet and do not need protein supplements (2, 4). In other words, everyone is unique.
People who exercise regularly and have muscle growth or weight loss goals may benefit from some protein supplementation (8). After all, it provides a quick source of nutrition after exercise.
These supplements should be used to increase protein intake and should not replace regular 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!).
Get started right now. MyFitnessPal Track your current protein intake. This will help you gauge whether a protein supplement may help you reach your fitness and weight loss goals faster.
How can MyFitnessPal help you?
When set MyFitnessPal Provide some information about your account. Think about your age, gender, activity level, and goals. We use this information to provide personalized macro and protein daily goal recommendations.
As you log your meals and snacks, you can see how close you are to your protein goals and make adjustments (or pull back on the reins!) as needed.
The post Protein supplements: Are they really necessary? First appeared on the MyFitnessPal blog.
